10 healthy tips to get through the winter in peace

Cold and humidity, increased circulation of respiratory and digestive viruses, less sunshine…the winter season puts our bodies to the test. However, some habits used every day can strengthen our resistance. Overview of 10 reflexes to put on this winter.

Protect yourself from cold and winter diseases

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 affects the digestive system like gastroenteritis.

Many factors explain the occurrence of these infections especially in winter: viruses are more present, the cold weakens the immune and mucous membrane mechanisms and finally, individuals remain more easily trapped inside spaces, thereby promoting the transmission of viruses.

It is possible to take action to fight against these winter viruses! First of all, for people who are most at risk of developing severe forms, vaccination is recommended against seasonal flu and Covid-19.

Other reflexes to avoid suffering from winter illnesses: protect yourself properly from the cold with appropriate clothing and indoor temperature set at a minimum of 19 °C. And again, implement the obstacle movements. To do this, you must cover your nose when you sneeze or cough, wear a mask (in medical offices or when visiting a vulnerable person), wash your hands regularly and use a disposable tissue.

Some good daily reflexes can help limit the transmission of winter viruses, such as regularly ventilating your home, limiting groups and regularly cleaning potentially contaminated surfaces such as door handles. door and switches.

A varied diet and appropriate physical activity

Winter is a time when we are tempted to stay warm and inactive while eating comfort foods, often fatty and sweet. Double mistake… In fact, to stay in good physical and mental health, it is necessary to adopt a balanced diet and stay active.

Physical activity componentyou can choose the gym, hiking outdoors with appropriate equipment or board sports. In general, there is no contraindication to practicing outdoor sports in the winter such as running, cycling or even team sports. You need to 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, give enough energy (in the form. carbohydrates) to your body.

Eat everything and in the right amount while staying active is the basic principle of staying healthy. Give pride of place to fruits and vegetables, seasonal produce, legumes, fish and lean meat and avoid alcohol, cold meats and processed products high in sugar and fat.

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 is more or less weakened by taking antibiotics, it is recommended to take probiotics.

10 tips for a peaceful winter

What reflexes should you use to face the winter season? Following some recommendations allows you to fully enjoy this time of year:

• Vaccination against winter viruses if my health requires it;
• Protect yourself properly from the cold and moisturize your skin, which is sensitive to tightness due to the cold;
• Take barrier measures to protect myself and the health of others;
• Always ventilate your home and workplace;
• Stay active by adapting my equipment when I practice physical activity outside;
• Following a balanced and varied diet;
• Protect your intestinal flora with probiotics and fiber-rich foods;
• Stock up on vitamin C;
• Favor foods that strengthen the body’s defense system;
• Stay alert to your mental health and adopt appropriate behaviors (walk outside to benefit from the least amount of sunlight, restful sleep, take food supplements to increase your serotonin levels) to anticipate the emergence of seasonal depression.

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