During the winter season, when we're often tired and lacking sunlight, we are more vulnerable to viruses. Professional life, stress, and the cold weather drain a significant amount of energy from our bodies, compromising our natural defense system. Daily stress, environmental pollution, and the scarcity of fruits and vegetables are factors that contribute to depleting our reserves of vitamins and minerals, essential for the proper functioning of our anti-infectious defenses (such as vitamins C, D, E, and B, magnesium, zinc, selenium, beta-carotene, etc.).
To reduce the risk of contamination:
- Reduce unnecessary contacts and wash hands frequently.
- Upon returning home, remove shoes that may have been contaminated by germs, avoid wearing pants that may touch floors or sidewalks and risk carrying germs, etc.
Better management of energy and stress:
- By taking the time to breathe deeply, you regulate your stress and help your body produce energy (oxygen burns calories to produce energy).
- Adopting a suitable diet: Prioritize fresh seasonal fruits and vegetables (oranges, mandarins, grapefruits, apples, cabbages, cauliflowers, broccoli, leeks, endives, turnips), fatty fish (rich in omega-3 fatty acids and minerals), nuts (almonds, walnuts, hazelnuts), legumes (lentils, dried beans, chickpeas), whole grains (brown rice, rye bread, wheat germ), and mineral water.
- Improving magnesium intake (mineral water, green vegetables, whole grains, etc.), which is essential for energy production. A regular diet provides about 250 mg of magnesium per day, whereas the official recommendations are 360 mg for women and 420 mg for men. When the diet is insufficient, the use of a dietary supplement is justified.
Strengthening natural defenses through supplementation:
- Vitamin D is not only useful for better calcium utilization but is also essential for the proper functioning of our white blood cells - key players in our immune system.
- Antioxidants prevent these cells from self-destructing due to the action of substances they secrete to attack viruses and bacteria. Antioxidants include vitamins (C and E) and substances with antioxidant properties such as carotenoids and selenium.
- Probiotics (Bifidus, Lactobacillus): The intestine is a unique immune organ. Its mucous membrane represents the largest contact surface between the outside world and the human immune system. By strengthening and allowing the restoration of intestinal flora, probiotics influence the performance of the immune system. Additionally, if you have been previously ill and prescribed antibiotics, taking probiotics is beneficial to rebalance the intestinal flora damaged by medication.
- Echinacea strengthens the body's natural defenses. It is indicated for preventing respiratory tract infections and helps overcome colds, flu, and various infections more quickly when they are already established.
According to the recommendations of Dr. JP Curtay, a medical nutritionist.