What can you do, concretely, to get through the cold season more easily? Advice from nutritionists
February finds many of us in the same scenario, with low energy, a sensitive throat and a nose that seems to run continuously. Respiratory infection season isn't over yet, but the good news is that beyond resting and eating zinc-rich foods, nutritionists recommend some simple practices that can support your immune system and help keep cold-season illnesses at bay.
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Prioritize antioxidants
“Certain nutrients play a key role in supporting the immune system, and vitamin C is among the most important. It is a powerful antioxidant, which white blood cells need to defend the body against infection.” explains Maz Packham, nutritional therapist and naturopath, quoted by Vogue.
Packham recommends eating foods rich in vitamin C that you can easily find in any supermarket, such as kiwi, citrus fruits (lemon and lime), berries and bell peppers. They can be eaten raw or added to salads and smoothies, a simple option to support daily immunity through food.
Eat colorful foods
When you don't know exactly what to eat, experts say that the ideal is to add as much natural color as possible to the plate. “Brightly colored fruits and vegetables, such as red cabbage, pumpkin or squash, are rich in immune-supporting nutrients, including vitamin C, beta-carotene and zinc.” says nutritionist Farzanah Nasser for Vogue.
She says she incorporates pumpkin into various dishes, adds root vegetables to soups and uses matcha as often as possible, capitalizing on its remarkable health properties.
Take care of your vitamin D level
“Low levels of vitamin D are associated with a higher risk of infections, but also with fatigue and low moods,” explains Maz Packham for Vogue. She recommends eating oily fish and introducing eggs into the diet and also considers vitamin D supplementation, especially in the cold season, when natural light is limited and the intake of vitamin D from the usual diet remains modest. “A high-quality Vitamin D supplement can be a highly effective way to increase levels of this essential nutrient in the body.”
Vitamin D helps the immune system, supports bone and muscle health and influences mood. In winter, when we spend less time in the sun, the levels of vitamin D in the body tend to decrease, which is why intake from food or supplements becomes very important.
Put fiber first
More precisely, experts recommend consuming about 30 grams of fiber per day. “Fiber nourishes the intestinal flora, which plays an essential role in the functioning of the immune system. adds Farzanah Nasser for Vogue. According to him, a large part of the body's defense mechanisms are closely related to the gut, which is why a good intake of fiber directly supports immunity.
The easiest way to increase your fiber intake is by eating easily found seeds and legumes. For example, chia and flax go well in oatmeal or yogurt, and chickpeas, lentils, and beans can be added to salads, soups, or cooked dishes. “Spread throughout the day, not concentrated in one meal, fiber supports digestion and helps maintain a more stable energy level.”
Include fermented foods in your diet
Fermented foods contain beneficial bacteria that enrich intestinal flora and support digestive balance. Farzanah Nasser says some research shows how the lactic acid bacteria in kimchi can help limit the spread of the flu virus.
Integrating fermented foods can be done simply throughout the day, from yogurt or kefir in the morning, to a little apple cider vinegar in a salad at lunch, and kombucha or sauerkraut in the evening. Brine, miso or tempeh pickles are equally good alternatives. Consumed constantly, they support intestinal bacterial diversity, impacting digestion, energy and resistance to infections.
Rest and outdoor activities
The functioning of the immune system is influenced by simple things like sleep and daily stress. Regular rest helps the body keep inflammation under control and supports the mechanisms by which the body repairs itself after exercise and illness.
The time spent outdoors is also very important. According to Farzanah Nasser, walking outdoors has measurable effects on the body, including stress levels and immune response. Basically, outdoor movement supports body regulation and supports basic immune system functions, along with sleep and nutrition.
11 teas that fight inflammation
Several teas contain natural substances that can help reduce inflammation in the body, reveals an article published in Verywell Health.
From green tea and ginger to rose hips, fennel, turmeric, hibiscus, oolong, mint, cinnamon, rooibos and chamomile, all these infusions provide antioxidants like polyphenols and flavonoids, which support the body in fighting free radicals and inflammation.
– Green tea is rich in catechins, especially EGCG, studied for their anti-inflammatory effects and in supporting metabolism.
– Ginger contains gingerols and shogaols, substances that can reduce the production of inflammatory markers such as IL-6 and TNF-α.
– Rosehip tea brings a high intake of vitamin C and E, along with carotenoids and beneficial fatty acids.
– Fennel provides phenolic acids and flavonoids with an antioxidant effect.
– Turmeric provides curcumin, one of the most researched natural compounds with an anti-inflammatory role.
– Hibiscus is rich in anthocyanins and polyphenols and is also associated with lowering blood pressure.
– Oolong tea helps regulate the immune response and reduce cellular stress.
– Mint contains menthol and rosmarinic acid, with mild anti-inflammatory and antimicrobial effects.
– Cinnamon brings quercetin and cinnamaldehyde, with strong antioxidant activity.
– Rooibos is rich in flavonoids, and regular consumption has been associated with reduced mild inflammation.
– Chamomile contains apigenin and ferulic acid, compounds that can calm inflammation and promote relaxation.
Teas can support the body by hydrating, providing antioxidants and reducing inflammation, especially when integrated into a balanced lifestyle with enough sleep and proper nutrition, experts say.
