Cold and humidity, increased circulation of respiratory and digestive viruses, less sunshine…the winter season puts our body to the test. However, certain habits deployed on a daily basis can strengthen our resistance. Overview of the 10 reflexes to put in place this winter.
Protect yourself from the cold and winter illnesses
In winter, the most common infections are those affecting the respiratory system such as seasonal flu, colds, nasopharyngitis, bronchitis, and bronchiolitis in children. And on the other hand, that affecting the digestive system such as gastroenteritis.
Several reasons explain the occurrence of these infections specifically in winter: viruses are more present, the cold weakens immune mechanisms and mucous membranes and finally, individuals remain more easily confined in indoor spaces, thus promoting the transmission of viruses.
It is possible to act to fight against these winter viruses! First of all, for people most at risk of developing severe forms, it is recommended to get vaccinated against seasonal flu and Covid-19.
Other reflexes to avoid suffering winter illnesses: protect yourself properly from the cold with appropriate clothing and indoor temperatures set to a minimum of 19°C. And also, implement the barrier gestures. To do this, you must cover your nose when you sneeze or cough, possibly wear a mask (in medical offices or when visiting a fragile person), wash your hands regularly and use a single-use tissue.
Other good everyday reflexes help limit the transmission of winter viruses, such as regularly ventilating your home, limiting groupings and regularly cleaning potentially contaminated surfaces such as door handles and switches.
A diversified diet and appropriate physical activity
Winter is a season when we can be tempted to stay warm and move less while eating comfort foods, often fatty and sugary. Double mistake… Indeed, to stay in good physical and mental health, it is imperative to adopt a balanced diet and stay active.
Physical activity sideyou can opt for the gym, outdoor hikes with appropriate equipment or board sports. Overall, there is no contraindication to practicing an outdoor sport in winter such as running, cycling or even team sports. You must make sure to drink regularly, cover yourself with several layers of clothing (the first breathable, the second insulating and the third to protect yourself from wind and rain), keep yourself warm after exercise and finally, provide enough energy (in the form of carbohydrates) to your body.
Eat everything and in appropriate quantities while remaining active is the basic principle of staying healthy. Give pride of place to fruits and vegetables, seasonal products, legumes, fish and lean meats and avoid alcohol, cold meats and processed products containing sugar and fats.
Don’t hesitate in winter to stock up on vitamin C to stimulate the immune system by consuming kiwi, orange and blackcurrant.
To restore an intestinal microbiota that has been more or less weakened by taking antibiotics, it is recommended to take probiotics.
10 tips for a peaceful winter
What reflexes should you adopt to face a winter season? Following a few recommendations allows you to take full advantage of this time of year:
- Get vaccinated against winter viruses if my health requires it;
- Protect yourself properly from the cold and moisturize your skin, which is sensitive to tightness caused by the cold;
- Apply barrier gestures to protect myself and the health of others;
- Regularly ventilate your home and work space;
- Continue to be active by adapting my equipment if I practice physical activity outdoors;
- Follow a balanced and varied diet;
- Protect your intestinal flora with probiotics and foods rich in fiber;
- Stock up on vitamin C;
- Favor foods that strengthen the body’s defense system;
- Stay vigilant about your mental health and adopt appropriate behaviors (walks outdoors to benefit from a minimum of sunshine, restful sleep, taking food supplements to boost your serotonin levels) to anticipate the occurrence of seasonal depression.
Sources
– How to protect yourself against the cold and winter illnesses? sante-pratique-paris.fr. Accessed December 2, 2024.
– Every age has its own diet to stay healthy. sante-pratique-paris.fr. Accessed December 2, 2024.
– Enjoy life on your plate. iedm.asso.fr. Accessed December 2, 2024.
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