6 tips to strengthen immunity in autumn | wellness

The transition period between seasons is not just about new looks. If our body is not well prepared to face the changes that happen at this time of year, the chances of immunity falling and impacting a wide range of health issues increase. When temperatures drop and the weather becomes drier, as is often the case in autumn, flu and respiratory illnesses become more common. The positive point is that there are many possible ways to strengthen our natural defenses and go through the entire season with immunity up there.

After all, what determines the decline in immunity? According to nutritionist Camila Dziegiecki, good immunity depends on a combination of factors. “Doing physical exercise, drinking plenty of water, taking care of your sleep, reducing your consumption of processed foods: all of this helps keep your immunity in balance,” she explains. “If immunity is low, it means that the immune system is weakened. In any situation that makes the body feel that it needs to defend itself, all defense cells concentrate to combat this supposed threat, and there are no resources left to defend the body of scenarios such as a sudden change in temperature, for example”.

Below, Camila Dziegiecki shares some important tips to strengthen the immune system:

Bet on key ingredients

For food, the nutritionist recommends opting for more citrus fruits with a high concentration of vitamin C, such as kiwi, acerola, pineapple, lemon, orange and papaya. She also recommends turmeric, apple cider vinegar and ginger to complement recipes, as well as foods rich in vitamin A, such as carrots, kale and vegetable oils. One suggestion from the professional is to prepare orange juice with carrots and turmeric.

Bring seasonal foods to the table

In addition to being more affordable, seasonal fruits and vegetables are also more nutritious. “They have less pesticides and more flavor,” adds Camila. It’s worth keeping an eye on the harvest in June and July, the perfect time to consume red fruits, such as plums, blackberries, figs, raspberries and strawberries, which are rich in antioxidants.

Essential vitamins

It is important to keep your exams up to date to check if you are deficient in any essential vitamin for the proper functioning of the body. “In the colder seasons, the chances of vitamin D deficiency increase, as it is obtained from the sun”, says the specialist. To boost your diet, she recommends a morning shot that contains ginger, turmeric, propolis and lemon. There are also supplements available in pharmacies that combine vitamin D, vitamin C and zinc in a single capsule.

Managing stress

Chronic stress can weaken the immune system, making the body more susceptible to illness. Try spending time on healthy ways to deal with anxiety and stress, such as meditation, yoga, relaxing hobbies, or simply resting.

Vaccinations up to date

Be sure to keep your vaccinations up to date, especially against seasonal illnesses like the flu. Vaccines help strengthen herd immunity and protect you and those around you against infectious diseases.

Balanced routine

In addition to taking care of your diet and drinking plenty of water, be sure to move your body. Regular physical activity not only improves cardiovascular health and lung function, it also strengthens your immune system — even if it’s just a daily walk. Another important factor is the quality of sleep. The recommended time is seven to nine hours per night to promote the body’s recovery and strengthen its defenses against disease.

Remember to adapt these recommendations to your individual needs and consult a professional if you have any specific health concerns or questions.