Autumn: strengthening the immune system and accumulating vitamins

The school year has just begun, and parents are already worried about how to protect their children from illness. Of course, because the usual seasonal outbreaks of acute respiratory viral infections and influenza may be superimposed by the danger of contracting coronavirus.

“As for Covid-19, everyone has already learned the recommendations on how to avoid infection by heart,” said local doctor, pediatrician Olga Nikiforova

. – By the way, if you follow all safety measures, then both ARVI and influenza will not stick to our children this fall. Never before has the promotion of measures to prevent viral diseases been at such a high level as it is now. Posters and stickers promoting hand washing and wearing masks now occupy the most prominent place in transport, in clinics, and in other public places. Medical masks will also certainly help reduce the incidence of the disease in general. True, provided that the mask is changed regularly, and the child learns not to take it off in crowded places.”

However, doctors warn that autumn is also a time of exacerbation of childhood chronic diseases, be it gastritis, cystitis or sinusitis: whoever has any system of the body that usually flounders, expect problems there in the fall. And already in September, when, it would seem, autumn had not yet truly begun. Why this happens and how to avoid illnesses at the very beginning of the school year, doctors and psychologists told MIR 24 in an interview.

Experts say that in autumn a child’s body is affected by a whole range of negative factors. This includes a decrease in solar activity, large daily temperature changes, a forced reduction in children’s physical activity, the fact that they immediately find themselves in close contact with many other children, and a general lack of sleep that accumulates in schoolchildren by the end of the first week of school. But the most important factor is psychological stress due to the end of summer, the long free period, and the anticipation of everyday school, cold and dark autumn, and then winter. After all, for children, the new school year seems almost endless and rather joyless. To make it easier for a child to adapt to school, parents can do a lot for him.

How to strengthen your immune system in the fall

Many people often get sick in the fall, so they choose flu vaccination as a preventive measure of protection. It would be much more beneficial to actively strengthen the immune system. Only thanks to him is a person able to cope with the disease, as well as avoid flu and colds, while others take medications that can only suppress the symptoms. The strength of the protective system depends on a healthy diet, active lifestyle, and hardening. And today we’ll talk about how to strengthen your immune system in the fall.

Reasons for the decline in immunity in the autumn

The autumn period is especially dangerous for the human body; this time is characterized by a circadian rhythm. Natural phenomena contribute to changes in the human body at the cellular level, resulting in adaptation of the functioning of internal organs and external seasonal fluctuations. The weakening of resistance to viruses and bacteria in the autumn is influenced by the following factors:

The day is getting shorter. Reducing the duration of daylight hours leads to a decrease in the amount of vitamin D that a person receives from the sun.
Autumn time is characterized by exacerbation of chronic pathologies, so the immune system suffers.
Cool weather forces you to often stay at home, the room is poorly ventilated, harmful microorganisms accumulate, and as a result, a person begins to get sick.
With the onset of cold weather, people wear too much clothing and move less, which contributes to poor circulation. As a result, oxygen starvation begins, natural defenses are reduced, and pathogenic microorganisms invade.
In October, prices for vegetables and fruits increase, so people consume less vitamin C, which is an essential antioxidant in the fight against viral and infectious diseases.
A person gets most of their fiber from vegetables and fruits; it normalizes metabolic processes. If you stop consuming it in the required quantity, your metabolism becomes disrupted, toxins are poorly excreted, accumulate in the body and affect a decrease in immunity.

As is known, a person’s psychological state directly affects the body’s ability to resist the invasion of pathogens into the body. Depression in the autumn is not uncommon; this is due to a decrease in happiness hormones. Surely you have noticed more than once that after a stressful situation you begin to get sick, a runny nose appears, your throat hurts and itches. How to prevent weakening of the immune system? What ways are there to raise it?

Foods to strengthen your immune system in autumn

Staying healthy in the fall is essential to avoid respiratory illnesses. For these purposes, you should choose vegetables, fruits, fortified homemade juices, and fish oil. Let's look at what foods are recommended to be consumed to boost the body's defenses in the fall.

Give preference to cabbage, carrots, tomatoes, chicory, garlic, mushrooms, spinach and broccoli. Red, yellow, orange and dark green vegetables are rich in beta-carotene (a precursor to vitamin A), which strengthens the immune system. Eating fresh vegetables stimulates the production of white cells in the blood, which help protect the body from pathogenic microorganisms. Cabbage is the most nutritious, while at the same time it fights cancer cells. Not only does it contain a large amount of beta-carotene, cabbage is rich in vitamin C and calcium. Garlic and onions should always be present in human food when cold weather sets in. These vegetables kill bacteria, preventing them from multiplying.

Among all the fruits, the following are especially suitable for strengthening the immune system:

lemons;
oranges;
bananas;
cherry;
blueberry;
blackberry;
black currant;
dark grape varieties;
grapefruit.

Scientific studies have shown that almonds reduce blood cholesterol levels, have a beneficial effect on the intestines, and strengthen the immune system. You should eat a small handful of almonds or walnuts per day. Spices have a beneficial effect on the body, as they enhance the body’s natural defenses. Use ginger, cinnamon, cumin, cayenne pepper, oregano regularly. The constant use of these spices promotes such good health that many people do not get sick for years, let alone a sore throat or pharyngitis, and even a common cold bypasses them.

Drinks that boost your immune system in the fall

Start a new day with a glass of warm water, into which you need to squeeze the juice of a whole lemon. Lemon kills bacteria, improves metabolism, and also helps start the digestive process. Acidosis is known to result in a condition that promotes the growth of bacteria, fungi and other harmful microorganisms as they thrive in an acidic environment. To do this, you should drink herbal teas from medicinal herbs, such as nettle, throughout the day.

Carbonated and soft drinks, store-bought juices, coffee and tea are not part of a healthy diet and in no way can affect the defenses. They only load the body with acids, toxins and irritants, which automatically weaken the ability to resist viruses.

Fish

Fish contains omega-3 fatty acids, they protect the body from diseases and support the immune system well. Fish is also rich in amino acids and proteins. It contains a lot of zinc, which forms immune cells. It also contains a lot of vitamins B, A, E. Choose fatty fish, such as salmon, tuna, mackerel. Since our body is not able to produce zinc, we can replenish its content by eating fish. To support immunity, fish can be eaten in any form: baked, fried, boiled.

Vitamins and microelements to strengthen the immune system in autumn

In order for a person to protect himself from diseases in the autumn, the body should be enriched with vitamins. Vital components that enhance immunity:

Vitamin C accelerates all protective reactions in the body. It can be used as a dietary supplement or obtained from vegetables and fruits. Vitamin C supports the production of phagocytes and is necessary for the creation of collagen (a structural protein of connective tissue). It protects the body from attack by free radicals. A large amount of vitamin C is found in lemon, sea buckthorn, and rose hips.
The trace element selenium can accelerate the proliferation and mobility of white blood cells, thus making a significant contribution to the formation of the body's natural defenses. Selenium is present in conventionally grown vegetables in small quantities. Organic vegetables contain much more of this trace element. Selenium is also found in large quantities in mushrooms and nuts. You need to eat several walnuts a day to meet your body's daily requirement for selenium.
Zinc is another trace element, without which the body's defenses may not work well enough. It is a powerful antioxidant that protects cells from damage by free radicals.
Iron deficiency leads to decreased performance, fatigue and anemia. A lack of iron increases the risk of catching a cold. Iron is found in large quantities in apples and carrots.
Vitamin E and A support immunity and intercept free radicals.

Avocado

Avocado contains a lot of vitamin C, it improves immunity, helps restore strength, has a positive effect on performance, reduces fatigue and irritability. Avocado is a strong antioxidant that protects the body from unbound radicals from the outside. You can eat immunity-boosting foods in salads, with poached eggs and toast, or just on their own.

How to strengthen the immune system in the fall for pregnant women

Pregnancy dictates its own rules for increasing the body's defenses. This period is special for the fair sex. A woman should devote much more time to her health, because she is carrying a child. It is not advisable to use medications during pregnancy; not all of them are safe. You can strengthen your immune system in the fall, most importantly, follow the following recommendations:

Proper nutrition. Food should be balanced, rich in vitamins. It is useful to add onions and garlic to food. Fermented milk products will enrich the body with calcium, and it is useful not only for the mother, but also for the unborn baby.
Walks. You need to walk constantly. Fresh air will help fight infection. Ventilate your apartment several times a day, even in cold weather; it is especially useful to open windows when it rains.
Pregnant women often feel sleepy. Don’t resist, if your body demands it, sleep for a few hours.
In the fall, many people get sick, after coming from the street, gargle with a decoction of chamomile and calendula.

Try to avoid places with large crowds of people. In early autumn it is still warm, ask your husband to take you to the sea. Sea air is beneficial for both mother and unborn baby.

The best way to protect yourself and your child from autumn diseases is to start hardening yourself. First, do the usual rubbing with cool water, then douse yourself with cold water after taking a bath. Consult your doctor and only then carry out the procedures. Before dousing or rubbing, do exercises, 10–15 minutes is enough, the main thing is to warm up the muscles. First they start at 22–25 degrees, then the water temperature is gradually reduced to 18–16 degrees.

After hardening, rub your body with a dry towel and put on warm clothes. If the process is carried out on a child, then the principle is the same, but you should not insist on the procedure, you cannot go against the will of the baby. In order for the child to be healthy, rarely get sick and tolerate autumn diseases well, procedures should begin at 3–4 years. This should not be done before; it is important that he understands why his parents pour cold water on him. Self-hypnosis is also of great importance, so the child should be explained and instilled in him that hardening is useful.

Consultation “How to boost your child’s immunity in the fall”

This question worries any mother, because it is at this time of year that children get sick most often. Both those who are under one year old and those who have crossed the threshold of school go to see a pediatrician, and mothers of preschoolers and kindergarteners know firsthand what seasonal acute respiratory infections and acute respiratory viral infections are. How to protect the baby and strengthen the immune system so that it can cope with the attack of viruses, our article.

How to boost your child's immunity in the fall?

Figures and facts

Medical statistics show that now 70% of children of preschool and primary school age cannot boast of strong immunity, and this applies to a greater extent to urban residents. There are many reasons for this: unfavorable environmental conditions in megacities, uncontrolled use of antibiotics, decreased levels of physical activity, consumption of foods with preservatives, etc.

In order for the body to be able to resist viruses and colds, it needs to be hardened and trained. Everyone knows about this, but for some reason this axiom is forgotten in relation to immunity. Or they remember when “thunder struck.” It is important to know and remember that nothing happens instantly and there is no magic pill for immunity that would work as if by magic. The average training period for the body is about two months, and therefore it is better to start activities aimed at strengthening the immune system in the summer. However, we hasten to reassure you: September usually pleases us with the warmth of Indian summer, and therefore there is still time.

There are many ways to improve your health. We will focus on a sequential system that is simple and effective.

The beginning of the journey - medical examination

The word “dispensary examination”, scary at first glance, means only a comprehensive examination of the state of health. It is advisable to carry out this event if the child belongs to the category of frequently ill children. To establish the reason for the body’s inability to resist viruses, the baby will be referred to specialized specialists: a gastroenterologist, an immunologist, an ENT specialist and a dentist - this is the circle of doctors whose competence is to help you. In addition, the pediatrician may recommend tests for dysbiosis and immune status so that they can help understand the causes of the problems.

The doctor can also give a referral for special tests, this depends on the clinical picture of colds. For example, if “your” cold is characterized by a persistent cough, you will be directed to do a laboratory test to detect mycoplasma and pneumocystis; If any acute respiratory infection ends in tonsillitis for a child, be prepared for a throat smear to detect the cause.

Particular attention should be paid to medical examination if the child has any chronic disease, because it has the most negative effect on the body’s defenses. Chronic sinusitis, tonsillitis, problems with adenoids, chlamydia, helminths - this is not a complete list of chronic diseases that can weaken the immune system. Even caries of baby teeth, underestimated by parents, can cause regular colds.

The conclusion is obvious: a comprehensive examination is necessary. By detecting and eliminating the source of infection, you will provide your child with timely help, which means he will get sick much less often.

Paying attention to the intestines

This item on the list of health promotion activities is very important, because it is this organ that performs the immunogenic function. In medical terms, the synthesis of immunoglobulin and immunocompetent cells occurs in the intestines. Remember the yogurt advertisements that say that our immunity is in the intestines. This is true: immunocompetent cells live in the intestines and constantly fight for our health. Most of the nutrients necessary for the normal functioning of the body are absorbed there.

However, in addition to beneficial substances, harmful ones also enter the body. They are absorbed into the body in the same way as necessary. If the defender cells are active, they quickly normalize the functioning of the body, but if the slagging is such that the cells themselves have nowhere to go, they will not be able to eliminate the “enemy”. For the same reason, nutrients and medications will not be absorbed.

To keep the intestines working like clockwork, give your child still mineral water, offer fermented milk products, and more seasonal fruits and vegetables rich in fiber. If the cause of the problem is dysbiosis, take tests that will allow you to calculate which bacteria are missing in order to restore the balance.

Choosing vitamins

A child’s immunity needs antioxidants, which not only act as active stimulants, but also restore chemical processes and reactions in the body, since these substances are responsible for the stability of molecules, cells and tissues. Even more: antioxidants can stop oxidation processes and thus protect the body from disease. The most obvious antioxidants are vitamins C, E, beta-carotene, glutathione-6, selenium, zinc, copper, manganese and the amino acid L-cysteine. They can be found in grains and legumes, fresh vegetables and fruits, as well as vegetable oils.

You shouldn’t give up modern multivitamin complexes that are produced specifically for children. Having a balanced composition, they will help strengthen the immune system. Which complex to choose depends on your preferences, because almost all vitamins have an almost identical composition. The difference is in the form of release, aromatic additives and... price.

Immuno-strengthening and immunomodulating drugs: to drink or not to drink?

Different doctors answer this question differently. Some experts will tell you that the body must learn to fight on its own. Others - that he needs help. Still others will say that the immune status needs to be studied in order to prescribe any drugs. In this matter, you need to be guided by common sense: if we are talking about natural immunostimulants, for example, echinacea, ginseng, eleutherococcus, licorice root, lemongrass, Rhodiola rosea, then these plant adaptogens can be offered without analyzing the immune status and without worrying about negative consequences.

Of course, even these herbal preparations should be prescribed only by a doctor and strictly according to the regimen, because proper use for preventive purposes helps strengthen the immune system, and increasing the dosage or changing the regimen can lead to suppression of the immune system.

Decoctions of chamomile, calendula, and St. John's wort will work well for the prevention of acute respiratory infections and acute respiratory viral infections - they have anti-inflammatory and bactericidal effects, and therefore you can not only drink them, but also gargle them. Try tea with the addition of rose hips or raspberries - active natural substances will literally wash away food debris and directly affect bacteria, destroying them.

Get ready to exercise!

Physical activity is the key to successfully fighting viruses and germs. By training your body, you make it resilient and hardened. However, charging alone is not enough. Modern medicine offers special therapeutic gymnastics techniques. To protect your baby from colds and infections, strengthen the immune system and make the morning fun, invite him to do the following exercises together: during the morning procedures, ask the child to touch the tip of the tongue to the chin and hold it in this position (start the exercise with three seconds, gradually increasing to ten ). As a result of such tension of the tongue and arches of the pharynx, blood flow improves, the pharynx is naturally sanitized, and stagnant mucus and caseous plugs - a springboard for sore throat microbes - are eliminated.

The second exercise is to rotate your head to the right and left. This warm-up is necessary for the small lymphatic glands behind the ear to protect them from inflammation. The last exercise is self-massage of the chest, which allows the bronchopulmonary system to develop protective forces. Show your baby how to lightly tap the chest with small fists while exhaling, accompanying the massage with the sounds “a”, “o”, “u”.

Play this exercise with your child every morning - this way you will teach your little one to fun and useful exercises, and you will train your immunity.

General rules

More physical activity. After kindergarten, don’t rush to run home. You can spend an hour and a half on active games - this will not only strengthen the body, but also increase appetite.

Offer your child probiotics. They can be found in live yoghurts and special preparations. Working at the intestinal level, beneficial bacteria will fight back viruses and fungi that threaten the immune system.

If your child is thirsty, offer water rather than teas or juice. The body needs water not only as a “transport” that delivers nutrients to cells and tissues, but also to remove “excess” and “harmful”. The norm of water consumption is 1.5-2 liters (8 glasses per day).

Sleep has the most positive effect on a child's health. Maintain a daily routine to ensure your baby gets enough sleep. Do not neglect daytime sleep, because it is very important, if only because it is in sleep that lost strength is restored, the body rests, and the immune system compensates for the chemicals it needs for normal functioning.

Add herbs and spices to your food. Garlic, rosemary, turmeric, oregano, parsley, dill - all these seasonings are excellent antioxidants, so feel free to add them to the food that your little gourmet will eat. This will improve your taste and strengthen your immune system.

Less sweets! Despite the fact that all children love sweets, they should be limited because sugar suppresses the immune system. Just 25 grams of sugar will weaken the body for five hours, and during this time viruses will be able to attack the weakened body and cause significant damage to health.

Children should get sick - this builds immunity and teaches the defenses to react as needed and when needed. If the baby is weakened from birth and there are problems in the functioning of his immune system, they speak of primary immunodeficiency. Contact an immunologist if your child suffers from acute respiratory infections and acute respiratory viral infections six or more times a year, if the cold is accompanied by complications. Allergies, herpes on the lips, purulent otitis media or pneumonia are also indicators that you need to visit an immunologist. Be healthy!

The importance of good sleep and physical activity

Good sleep and sports activity help strengthen all systems of the body. Have you ever noticed that athletic people get sick less often? This phenomenon is far from news, and is justified from a scientific point of view. Regular physical activity not only gives an athlete a beautiful body and endurance, but also increases resistance to viruses and bacteria. During exercise, adrenaline appears, immune cells multiply faster and become more active.

All physical activities, be it yoga, jogging or hiking with equipment (mountaineering), help reduce muscle tension, restore breathing and support a weakened immune system. Autumn is a time of exacerbation of chronic diseases; sport can strengthen blood vessels and the heart, relieve tension, improve blood circulation, and restore metabolism. All this has a positive effect on health. It is not necessary to exhaust yourself with daily stress. It is enough to jog every other day and go to the gym 3 times a week. It is useful for women to go to Pilates, yoga, bodyflex. It is important to practice moderation in sports.

Adequate sleep is equally important. You need to learn to alternate between exercise, rest and sleep. It’s not for nothing that children in kindergarten are put to bed. At this time, the body recovers from the received load. Sleep is underestimated by many; most people neglect this way of restoring the body's defenses. In fact, rest is of great importance for human health. The reason for its importance is that the immune system can work quietly at night and is less susceptible to pathogens around the person.

How to strengthen the immune system in the fall using folk remedies

Since ancient times, health has been strengthened with the help of medicinal plants. Medicines prepared at home are very useful and not only for restoring the body’s natural defenses. Recipes for folk remedies that can strengthen the immune system in the fall:

Aloe vera. Using aloe vera juice is similar to using a powerful vitamin cocktail. The plant has a unique chemical composition. Take 1 aloe vera leaf, cut it in half and scoop out the clear liquid with a spoon. To prepare the juice you will need 2 tbsp. l. plant pulp, 2 glasses of water. Add ingredients to blender and mix. You need to drink 2 glasses of juice a day. The juice itself does not taste good, you can dilute it with citrus juice or add a sweetener.
Echinacea. The healing herb Echinacea is an excellent remedy that strengthens the immune system. Ingredients for preparing the decoction: 1 tsp. crushed plant, 200 ml boiling water. Fill the grass with water and put it on fire. After boiling, reduce the heat and leave the broth to simmer for 5-10 minutes over low heat. After cooling the medicine, strain. Take the product half an hour before meals. Drink 100 ml of echinacea decoction at a time.
Cat claw. Pour a tablespoon of chopped cat's claw into 500 ml of water, bring to a boil, then cool and strain. Use the decoction for three months. Drink 2 glasses a day every day.
Rosehip is especially popular. Decoctions based on it are drunk for respiratory diseases and to restore health. Take 150 mg of finely chopped fruits, add two liters of clean water, add 3 slices of lemon and place the whole mixture in a slow cooker. Simmer the medicine for 1 hour. Mix the resulting product with buckwheat honey. Take 2–5 glasses per day.

Ginseng, Rhodiola rosea, St. John's wort and elecampane, golden mustache, Kalanchoe, propolis and beebread will help strengthen the immune system. The use of home remedies is safe, they do not cause side effects if you follow the dosage and rules for preparing medications.

The immune system protects us from harmful bacteria. An unfavorable lifestyle, smoking and consuming small amounts of vitamins have a bad effect on overall well-being. You should take care of yourself not only in autumn, but also in winter. These two periods are especially cold and people often get sick.

Sweet medicine for immunity (Video)

But what should you do if you need to strengthen your immune system for a child or an adult who completely refuses to take tasteless juices or herbal infusions? You can prepare a very tasty and sweet remedy to strengthen the immune system based on nuts and honey.

To prepare this vitamin treat, you need to take two hundred grams of raisins and dried apricots, as well as 200 grams of walnuts. You will also need 2 medium-sized lemons with peel and a liter of honey. All products must be passed through a meat grinder and mixed thoroughly. Then the finished product is placed in a glass container and closed tightly with a lid. Store it in the refrigerator and take two tablespoons three times a day.

If you get tired of this “medicine”, you can slightly change its taste by adding a few other ingredients, such as prunes, dried apples, cranberries, barberries or some hazelnuts. You can take the medicinal mixture with hot herbal or just black tea, spread it on cookies or eat it with a spoon.

How to support immunity in autumn and spring

Immunity protects a person all year round from unfavorable environmental factors and pathogens.
But the state of the human immune system is subject to seasonal fluctuations. A temporary decrease in the body's defenses occurs during the transition season - spring and autumn. Let's find out the reasons for the seasonal decrease in immunity. Let's find out how you can strengthen your immune system in the fall. What foods and vitamins increase the defenses of children and adults. What physical measures help strengthen the immune system. Does seasonal influenza vaccination strengthen your defenses? Let's look at how to boost children's immunity. Let's look at all these issues in detail.

What happens to the immune system in the fall?

Why does immunity decrease in autumn? The human body is subject to circadian (seasonal) rhythms. Natural phenomena change the metabolism of the body's biological systems at the cellular level, resulting in adaptation (synchronization) of the work of internal organs and external seasonal fluctuations.

Factors that influence human physiological rhythms:

change in atmospheric pressure;
seasonal changes in daylight hours;
changes in magnetic fields;
seasonal temperature changes;
intensity of cosmic radiation;
ebbs and flows;
influence of solar-lunar changes.

Significant fluctuations in natural phenomena occur during the transitional seasonal period - autumn and spring. Under the influence of these factors, circadian rhythms in the human body change - the production of hormones, the absorption of minerals and vitamins. This disrupts the balance of these substances, which negatively affects the immune system. The central nervous system, immunity, respiratory and circulatory organs, and gastrointestinal tract are subject to the greatest seasonal variability.

The consequence of seasonal fluctuations in the body’s rhythms is:

decreased immunity in autumn and spring;
seasonal depression in autumn;
increased frequency of cardiovascular crises in spring and autumn (angina pectoris, hypertension);
exacerbation of gastric and duodenal ulcers in spring and autumn;
spring and autumn exacerbation of allergic diseases (hay fever, bronchial asthma).

Also, the activation of viruses and bacteria contributes to a decrease in immunity in the fall. In the wake of an acute respiratory infection outbreak, a seasonal influenza epidemic begins. If infected, influenza further weakens the immune system.

Autumn is the time to support your immune system

Author Maria Gorbunova

16.10.2019 18:04

Health » Health and prevention

The cold season is coming - it's time for colds. It’s good if you managed to visit the sunny sea coast in the summer and stock up on vitamins from fruits. To prevent colds during the long winter season, it’s time to support your immune system and prepare your body for low temperatures, bad weather and gray days.

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Why is it important to support immunity?

The immune system is the supplier of special antibodies in the body that protect a person from the negative influence of the external environment. They block the action of viruses and bacteria. When the immune system malfunctions, fatigue, general poor health and frequent illnesses are typical. The organs responsible for immunity are: the lymphatic system, appendix and spleen, thymus gland. Lymphocytes are formed in them - cells that participate in the fight against pathogens.

The cold season is characterized by a wave of colds. In addition, stress, hypovitaminosis, bad habits (alcohol, smoking), unbalanced diets, long-term use of antibiotics, poor environment, and increased stress negatively affect the immune system.

It is important to strengthen your immune system to maintain overall well-being and protect your body from chronic diseases.

Traditional recipes for colds

Known to our grandmothers, there are several effective folk remedies for strengthening the immune system. The recipes are simple and effective:

1. The most famous is ginger (200 g), lemon (2 pieces) and honey (200 g). The prepared mixture of these products is stored in the refrigerator and consumed daily on a tablespoon on an empty stomach.

2. Foods rich in vitamin A and E: carrots, spinach, rose hips, vegetable oil, tomato juice. Vitamins activate the work of the thymus and spleen.

3. Decoction of spruce needles: boil 3 tablespoons of pine needles in 250 ml of water for 10 minutes. After the tincture, consume 100 ml three times a day along with a spoon of honey.

4. Raisin decoction: 200 g of dark raisins are boiled for 10 minutes in 0.5 liters of water. After infusion and straining, take a tablespoon twice a day.

5. A mixture of freshly squeezed carrot and radish juices is mixed in equal proportions of 100 ml, add a spoonful of honey. Take a tablespoon two to three times a day.

6. The most useful and immunostimulating natural products are garlic, walnuts (eat 5 per day), honey with pollen (dissolve without drinking).

7. Spices: turmeric, cinnamon, pepper. Add to prepared dishes.

8. Containing vitamin C: citruses, apples, as well as zinc (brewer's yeast, grains) and selenium (beef, bread).

To improve blood circulation and activate the immune system, it is recommended to take at least short walks in the fresh air (40-50 minutes) every day. Simple tips for increasing immunity include reducing harmful influences (smoking, drinking alcohol), visiting a bathhouse once every two weeks, hardening and playing sports.

On the contrary, doctors prescribe pharmaceutical drugs to maintain immunity as a last resort, when the body is undermined by severe long-term illnesses or surgery. With frequent use of such drugs in an ordinary person, the immune system will become lazy, it will constantly need to be stimulated.

Photo:vitasip.com.tr

How to improve your immune system in the fall

Strengthening the body in the fall will help cope with colds in winter and increase the body's resistance to the flu virus. Immunologists and nutritionists give recommendations on how to support immunity in the fall.

The main therapeutic measures to increase the body's defenses:

balanced diet;
exercise stress;
good sleep;
hardening of the body;
flu vaccination;
getting rid of bad habits;
weight loss;
combating stress.

Seasonal decrease in immunity is a temporary phenomenon. In healthy people with proper nutrition, adaptation of the body occurs without additional intake of vitamin complexes. But to accelerate the increase in immunity in the fall, it is important to organize proper nutrition.

Balanced nutrition for immunity

Nutritionists recommend how to support immunity in early autumn. For proper nutrition in the fall, you need to eat what you need for immunity - fruits and vegetables containing vitamins, minerals and biologically active substances. This is where you need to start lunch and dinner. Vegetables quickly create a satiating effect, and this allows you to limit your intake of high-calorie foods - a source of excess weight. A diet for the immune system includes protein, carbohydrates and vitamins and minerals. The basis of healthy immunity is vitamins C, D, E, A and B, and minerals - magnesium, zinc and selenium.

The components necessary for protective forces are contained in the following products:

lean beef meat;
seafood, mackerel and salmon;
onion and garlic;
peas and beans;
vegetables and fruits;
beef liver, heart and kidneys;
in winter, due to the lack of fresh vegetables, dried fruits are also suitable;
whole grain bread and cereals: pearl barley, buckwheat and barley;
dairy products;
honey;
currants, lingonberries.

Vegetables and fruits of different colors contain different minerals and vitamins, so they need to be alternated to get the full complex of vitamins and minerals. Tomatoes are a very useful vegetable because they improve immunity and thin the blood.

Nutritionists recommend eating whole grain bread and whole grains. They contain a complete vitamin-mineral complex and biological substances - immune stimulants. Among whole grain cereals, barley is especially important for immunity. It stimulates immune cells - macrophages, which devour pathogens in our body. Barley is consumed in the form of barley porridge.

Meat is necessary in the diet not only to replenish protein - the building material of immune cells. In winter, meat products are the only source of iron, which forms the basis of hemoglobin. Phagocytes - cells of the immune system also consume a lot of iron when functioning. And so that iron from meat is absorbed faster, it is served with a salad or a side dish of vegetables. An adult's diet for a healthy immune system consists of eating 150 grams of meat, fish or chicken daily.

Fermented milk products help in proper digestion and absorption of nutrients. Milk and cottage cheese with 3–9% fat content contain easily digestible protein and fat-soluble vitamin D. In low-fat dairy products, in the absence of vitamin D, calcium absorption does not occur. As a result, teeth and bones weaken. The protein contained in dairy products is easily digestible and is indispensable for improving the immunity of children and adults. In general, a diet to boost the immune system has no restrictions, and it needs to be varied.

In the autumn months, our body switches to a different rhythm of work. It is so inherent in nature that all living things associate this period with the imminent onset of cold weather, and therefore the body instinctively begins to make supplies for the winter. Already at the beginning of the season, our body is noticeably rebuilt, preparing for changes in weather, light and temperature conditions. Whether we want it or not, we begin to actively accumulate energy in the form of fat reserves. And therefore, we inevitably gain kilograms and centimeters. To prevent this from happening, you need to follow a special diet in the fall.

Now is not the time to diet

Any diet is stress for the body, which to a greater or lesser extent affects the decrease in immunity. But we haven’t forgotten that we have autumn and winter ahead – a time of seasonal ailments, flu outbreaks and other tests of our body’s strength. Therefore, even lovers of all kinds of weight loss experiments at this time of year should avoid them. It is enough just to moderate the consumption of fatty and high-calorie foods. Dietitians unanimously declare: autumn is ideal for controlling the weight already achieved! Over the summer, most of us managed to get rid of a couple of extra pounds, so “maintaining” new forms is simply a matter of honor.

Prepare dishes with seasonal fall vegetables. Watch the video!..

Fish makes us more cheerful, chocolate makes us more cheerful

How to choose healthy chocolate. Watch the video!..

The main thing on the autumn menu should be hot dishes that warm you up in bad weather. Give preference to vegetable soups. You can treat yourself to aromatic herbal teas.

During the period of autumn adaptation, the diet should contain a lot of antioxidants - substances that prevent the oxidation of body cells. These are, first of all, vegetables, fruits, cereals, vegetable oil. At the same time, it is better to limit your consumption of sweets. Foods such as bananas, dark chocolate, and salmon will help in the fight against seasonal depression. Fish should definitely be on your table. In autumn, when daylight hours become shorter and shorter, we suffer from a deficiency of vitamin D, which is produced in light. By eating fish dishes, we make up for this deficiency and feel more energetic.

The best ways to cook food at this time are stewing and baking. It is better to avoid fried, spicy and fatty foods, because in the fall, as a rule, chronic diseases of the gastrointestinal tract worsen.

Quick vegetable smoothie. Let's stock up on vitamins! Watch the video!..

Fruits and vegetables - on the table!

Doctors advise in the fall to eat, first of all, what has grown in our summer cottages. Common vegetables, herbs and fruits grown in our area are the healthiest! In the autumn months, nutritionists recommend including more potato dishes in your daily menu. There is, however, an opinion that it makes you fat... But this is nothing more than a myth. We gain weight not because of the potatoes themselves, but because of the meat side dishes, ketchup, and all kinds of sauces that most often accompany them. So, if you boil your favorite root vegetable in its jacket or bake it in foil, you will get a healthy dietary dish that will not harm your waistline.

Cabbage is extremely healthy. It can be eaten either raw or pickled. You will receive the maximum of nutrients and vitamins and the minimum risk of gaining weight. Tomatoes are high in potassium, fiber and vitamin C, which means they strengthen the immune system. This is especially important during preparation for winter. For the same reason, your diet must include apples, citrus fruits, pomegranates, cranberries, and sea buckthorn

Citrus dishes. Watch the video!..

Features of strengthening immunity in children

Children with weakened defenses get colds 5-6 times a year. Especially in autumn and winter. The course of acute respiratory infections in such children takes a protracted form. The reasons for the decrease in children's immunity in the fall are the same as for adults. In addition, the immune system of children is still imperfect. How to strengthen your child’s immunity in the fall?

The basic rules for strengthening children's immunity in the fall are as follows.

The child's diet consists of high-quality products. Protein, selenium, zinc and vitamin D are required for the normal functioning of the immune system. These substances are found in the foods listed above in the list of balanced nutrition for adults. To get protein and iron, a child needs to eat meat dishes 5-6 times a week. Iron, from which hemoglobin is formed, is also necessary for the synthesis of phagocytes - immune cells.
Children need to be hardened, but this must be done gradually and slowly.
Outdoor games for 1–2 hours will enrich the child’s blood with oxygen and serve as physical activity, which stimulates the child’s immune system.
Massage and gymnastics, improving blood circulation, strengthen the child’s defenses.

Preschool children need 9–10 hours of sleep to improve immunity. Systematic lack of sleep reduces the production of immune cells.

In the fall, the child attends kindergarten or school. At the same time, the child’s body undergoes adaptation to new microbes and viruses in the team. For prevention, use Interferon before visiting the team and upon returning home. To prevent ARVI and strengthen the immune system, WHO recommends that children frequently wash their hands and change their clothes after visiting a child care facility.

The right diet to strengthen your immune system

In order for the cold season to pass without colds, you need to take care in advance to strengthen your immune system. This can be done in different ways. One of the most effective is following a proper diet. Many people know that in order to avoid colds it is useful to eat foods rich in vitamin C. But this is only one of many dietary rules for increasing immunity.

To avoid getting sick, you need to eat breakfast

Doctors constantly repeat that breakfast is the most important meal of the day. However, many of us ignore it, doing a disservice to our bodies, including our immune systems. In order for the body to adequately resist germs and viruses, it must eat properly and regularly. A nutritious breakfast should be consumed within one and a half to two hours after waking up. This meal provides the body, including the immune system, with the energy it needs to function.

Products for immunity

It is not without reason that nutritionists advise consuming more fresh vegetables, fruits and berries throughout the summer season. These products are a storehouse of vitamins, minerals, and phytocomponents essential for our bodies, which increase the body’s ability to resist bacteria and viruses. Plant foods contain a huge amount of antioxidants, essential for the proper functioning of the immune system.

Take vegetables such as carrots, spinach, sweet peppers, different types of cabbage, and beets. They are available to everyone. And if you eat them regularly, you can be sure that in the autumn-winter period the body will not experience a deficiency of vitamins A, E and C.

Garlic and onions are the most popular natural remedies for colds. But you need to remember these vegetables not only when the disease has already put you to bed. Onions and garlic contain substances that strengthen the immune system and have antibacterial properties. Therefore, it is useful to include these vegetables in your diet long before the start of the cold season, so that you can meet autumn with a strong immune system.

Parsley, dill and other greens, in addition to containing a huge amount of microelements and vitamins, are also a source of chlorophyll and some enzymes that stimulate the immune system. Add greens to salads, soups, sauces, dressings and eat them just like that - they are always healthy.

Honey is one of the most beneficial foods for the immune system. Just 2 tablespoons of honey provides the body with all the important vitamins and minerals needed to strengthen the immune system.

In addition, this product has a regenerating and warming effect, so it is considered very useful for colds. To get sick less in late autumn and winter, you should start adding a little honey to your tea today, or even better – with lemon and ginger. But remember, honey cannot be added to a liquid whose temperature is above 40 degrees - in boiling water it loses its healing properties.

Another great way to support the immune system in the fall is to drink fruit and berry tea instead of regular black tea. It can be prepared from dried berries and leaves. Tasty and healthy drinks for the immune system are made from black currants, strawberries, blueberries, rose hips, and hawthorn.

Fruit and berry teas usually contain a huge amount of vitamins A, B, C, E, as well as magnesium, iron and calcium. In addition, you can prepare the raw materials for such drinks yourself in the summer. Drinks made from wild berries are also very useful for colds. They warm perfectly, have diuretic properties and reduce high body temperature.

Omega-3. During the autumn period, it is very useful to eat foods rich in omega-3 fatty acids. Unsaturated fatty acids have many positive properties not only for the immune system, but also for the cardiovascular system and brain. In particular, they activate leukocytes, whose task is to fight microbes and allergens. Allergies weaken the immune system, making it vulnerable to a variety of pathogens, and unsaturated fatty acids help form the immune cells needed to protect the body. Thus, to strengthen the immune system, it is useful to include omega-3 rich fatty sea fish (salmon, tuna, herring) in your diet. If it is not possible to eat sea fish, then you need to take omega-3 in the form of dietary supplements. For a therapeutic effect, you should drink 2 g of omega-3 per day.

Vitamin C. When people talk about foods that are good for the immune system, the first thing everyone remembers is vitamin C. Ascorbic acid is indeed very important for the body, so on the eve of autumn it is very useful to eat as many citrus fruits as possible, drink tea with lemon and rosehip infusions, and also do not forget about salads with parsley, which also contains a lot of vitamin C.

Vitamins for immunity for children and adults

The immune system of a healthy middle-aged person does not need additional vitamin complexes. But for people over 50 years old or who often suffer from colds, it is recommended to support the body with vitamins in the fall and spring. Vitamin complexes are used to stimulate metabolism and immunity.

The Danish pharmaceutical company FERROSAN AG produces a whole range of vitamins to improve immunity in children and adults. "Multi-Tabs Immuno Plus" - contains the basis of the immune complex of vitamins and lactobacilli to enhance the absorption of the drug. It is taken 1 tablet per day for a month from the age of 12. For children from 5 years old, the vitamin preparation “Multi-Tabs Classic” is suitable, from 2 to 5 years old - “Multi-Tabs Baby”. The smallest children are under 2 years old.
Vitamins "Centrum" are used to increase immunity in adults. To increase the immunity of children from 2 years old, Centrum Children's vitamins are used.
"Undevit."
"Gerimaks" is a vitamin preparation enhanced with ginseng to enhance immunity. However, you should consult your doctor before using it. It is prescribed to children after 15 years of age on the recommendation of a doctor.

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Seasonal flu vaccination

Autumn is the time for colds. In the wake of acute respiratory infections outbreaks, small and large influenza epidemics occur annually. Vaccination provides specific immunoprophylaxis against influenza. The flu vaccine is guaranteed to protect a person from infection, thereby maintaining a healthy immune system.
Modern broad-spectrum vaccines change annually according to the strain of the virus that year. Children and adults, including pregnant women, tolerate the vaccine easily. Vaccination against influenza in Russia is carried out in September and October. Employees and students of general education institutions, the food sector, children from six months of age and people over 65 years of age are subject to mandatory vaccination.

In conclusion, we emphasize that immunity decreases in autumn and spring due to natural circadian rhythms. The main condition for improving the immune system is proper nutrition, physical activity, healthy sleep and a healthy lifestyle. Children's defense system is enhanced by walks and active games in the fresh air, and prolonged sleep appropriate to their age. People prone to frequent colds are prescribed vitamins in the fall to boost immunity. To maintain a healthy immune system and specific immunoprophylaxis, people are vaccinated against influenza in the fall.

source

Autumn is going to be unusual, and it is important to strengthen your immune system

The event was attended by:

Sveshnikova Nina Dmitrievna , director of the State Treasury Institution of the Moscow Region “Center for Implementation of Changes of the Ministry of Health of the Moscow Region”;

Lomakin Andrey Gennadievich , first deputy general director of the FORT enterprise (part of the Marathon Group and the Nacimbio holding of the Rostec State Corporation);

Chebotareva Tatyana Aleksandrovna , Doctor of Medical Sciences, Professor of the Department of Children's Infectious Diseases of the Russian Medical Academy of Postgraduate Education, pediatrician of the highest qualification category, infectious disease specialist;

Gisinger Oksana Anatolyevna , Doctor of Biological Sciences, Professor, Professor of the Department of Immunology and Allergology of the Peoples' Friendship University of Russia

Furanina Nadezhda Vladimirovna , allergist, immunologist.

During the round table, a variety of issues related to health prevention in the coming autumn, which will not be ordinary, were considered. A clash of two serious infections is expected - seasonal influenza and the re-activation of covid-19, which, by and large, has not yet subsided. In this regard, there is reason to ask specialists what to do, how best to protect yourself and your loved ones, whether to get vaccinated or not, and what to protect against first. There are also questions for domestic pharmaceutical manufacturers: are they able to provide all regions with influenza vaccines on time and in the required volume? Are quadrivalent vaccines really better than trivalent vaccines? Where can this vaccine be given?

Will vaccines be effective if new strains arrive in the fall, against which people were previously vaccinated on a large scale? What else can you do to resist the viral onslaught?

Nina Sveshnikova said that the Moscow region is preparing to vaccinate at least 60% of the population and 75% of those at risk. First of all, these are small children under 6 months, people with chronic diseases, the working population from 18 to 60 years old, especially those who, due to their duty, are at the epicenter of a potential source of infection - teachers and health workers. They will be vaccinated right at their workplaces. And there are already lists of names. Vaccination is voluntary, but very, very desirable. There is no fear of persecution for those who refuse, and people will be allowed to enter their workplaces, but doctors strongly recommend approaching this issue consciously.

Andrey Lomakin reported that for several years now, flu vaccines for immunization of the Russian population within the framework of the National Calendar of Preventive Vaccinations have been steadily supplied by the Rostec State Corporation Nacimbio holding.

The company is helping to expand influenza vaccination coverage in Russia by annually increasing the production and supply of Russian preventive drugs, as well as producing vaccines that meet the recommendations of the World Health Organization. Flu vaccination in 2020 should cover 60% of the population, including 75% of people at risk.

This year, domestic vaccines, which have proven themselves well in past epidemic seasons, will again be available to Russian patients. They contain current strains of influenza viruses recommended by the World Health Organization, and are created on the basis of antigens isolated from purified influenza viruses of types A and B. The production of the drugs is carried out on a full cycle in Russia.

Andrey Lomakin also explained why quadrivalent vaccines are better than trivalent ones: the more types—strains of the virus—in a vaccine, the higher the level of protection. This means that a quadrivalent vaccine, such as Ultrix Quadri, is better than a trivalent one. This is a completely domestic development, created by FORT scientists; it contains 15 mcg of hemagglutinin (antigen) of each strain in one dose - a total of 60 mcg of antigen - this is exactly the volume recommended by WHO.

Tatyana Chebotareva recalled the need to comply with 3 rules for the prevention of respiratory viral diseases: measures must be effective, safe and easy to implement. The speaker emphasized that flu vaccine prevention is the gold standard of these measures. And vaccination must be timely, since immunity does not work immediately; it needs about 2-3 weeks to activate. Therefore, in the period before and immediately after vaccination, there is a possibility of infection, including other acute respiratory viral infections.

Vaccination is carried out with an influenza vaccine corresponding to the leading strain and, as a rule, contains antigens of three strains of influenza virus, which are selected based on WHO recommendations. But getting a flu shot does not mean you are protected from other respiratory viruses. Therefore, it is necessary to take additional preventive measures to protect during the epidemiological period.

Doctors recommend, after consultation with a doctor, the use of various pharmaceuticals: local and systemic immunomodulators, multivitamins, nasal rinsing. It is important to remember: the recommendation must be effective and safe. If we talk about the prevention of ARVI in children, then maximum comfort for young patients is also important. For example, many babies do not tolerate drops in their nose. It is advisable to use methods with minimal involvement of the child himself in the process, while still having proven effectiveness.

What else can each of us do for our health? Washing your hands, wearing a mask, limiting contact during the epidemic season, breathing exercises, ventilation, wet cleaning, regular walks and physical activity - all this will help avoid contact with infection. But if an adult can monitor compliance with these rules, then this is difficult with children. So a comprehensive approach to prevention is needed, with the highest level of compliance possible. For example, so-called “passive inhalations” (aromatherapy) using 100% natural pure essential oils can help us. They do not need to be taken orally or placed in the nose.

The advantages of inhalations, in addition to convenience, are also the effectiveness and safety confirmed by research, which allows the method to be used not only for the prevention of ARVI in adults, but also in children from 12 months. Oils have an antiseptic, disinfecting and softening effect on the mucous membrane of the respiratory system and relieve congestive and inflammatory reactions.

As Tatyana Chebotareva emphasized, some essential oils increase the local immune response and improve the condition of the mucous membrane, i.e. increase the protective functions of the “entry gate” for viruses. Oils such as Breathe oil work as a kind of natural antiseptic for the air, disinfecting the air as it evaporates and reducing the risk of infection. In particular, “Dyshi” oil has antiviral activity confirmed by laboratory and clinical studies and increases local immunity of the nasal mucosa. Studies have also shown that the essential oils contained in the composition destroy up to 98% of bacteria and stop the reproduction of up to 95% of microorganisms.

Oksana Giesinger reminded the audience what role the nasal mucosa plays in the immune response and the formation of protection against viruses and bacteria and explained why it is important to rinse the nasal cavity, moisturize the mucous membrane and how to do it correctly.

Since 2020 marks a difficult epidemiological situation associated with the development of a pandemic caused by coronaviruses, it is necessary to increase alertness regarding pathogens transmitted by airborne droplets and increase the protective activity of the mucous membranes, which are the first line of defense. One of the ways to activate the protective role of the nasal mucosa is the use of pharmaceutical saline solutions, for example, a solution of sea water with brown algae extract from the wide range of Aqualor for all categories of patients, which have a proven immunostimulating effect. The unique composition of the drug ensures the effectiveness of the Aqualor Protect solution for the prevention and treatment of respiratory diseases.

Nadezhda Furanina noted that coronavirus and quarantine have become a difficult test for the nervous system for many. In anticipation of a possible second wave of covid19 and upcoming seasonal infections that weaken the immune system, Nadezhda Furanina advised to experience more positive emotions, intentionally seek your pleasures, support each other, follow a sleep and physical activity schedule, get vaccinated and remember that a vaccinated person can also get sick, but he will protect himself from dangerous complications of the flu. At the first signs of the disease, you should consult a doctor and not self-medicate.

As always, our discussion was broadcast online on YouTube, Facebook and Vkontakte. And each listener could ask his own questions.