Defenses For Winter

A Strong Immune System Is The Best Way To Resist The Flu, One Of Winter’s Most Common Ills.

 And you can set up your protective shield by living an active life, avoiding stress and maintaining a varied and balanced diet. Start with diet and exercise, because they are the main factors you can modify.

You are what you eat, as they say. To make sure you are getting the energy you need from the proper sources, your plate should include half vegetables, a quarter lean meat and the other quarter homemade yoghurt.

Nature provides the nutrients that supply human needs. You should, for example, eat 5 to 9 servings a day of the nutrients that give color to fruits and vegetables since they enhance protection against bacteria and viruses. Pomegranates, kiwi and citrus among the fruits, and celery, pumpkin, carrots, red pepper, red cabbage, onions, garlic, spinach, chard, radishes, broccoli and cauliflower among the vegetables should be consumed frequently in winter. Natural antibiotics onion and garlic especially should be consumed in large quantities, if possible by swallowing a clove of garlic every morning.

The liver and intestines, which metabolize the nutrients as well as cleansing the body, are the virtual bastion of the immune system, and should be reinforced by special cures. Keep yours in shipshape as winter approaches by mixing 10 stalks of flat leaf parsley and the juice of half a lemon in a glass of water and drinking it regularly twice a week on an empty stomach for liver health.
To enrich the intestinal flora and prevent constipation, make use of probiotics.

You can simply take advantage of the probiotic yoghurt and dairy products, muesli, kephir, pickles, traditional homemade yoghurt, boza (a fermented millet drink) and apple vinegar that are available on the market.  To increase your fiber intake, have some fresh or dried jujubes, pears, apples, apricots or prunes and a cup of herbal tea as an in-between meal snack.

Don’t neglect your protein sources either, but be sure to choose lean ones. The amino acids that are the building blocks of proteins foster the basic health of cells and develop the immune system. Choose things like white meat, fish, poultry, eggs, dried legumes and soy-based products that are free of saturated fats.

Add a teaspoon of chestnut honey to a cup of lukewarm water steeped with fresh ginger, a stick of cinnamon, a cardamom pod and a slice of lemon every morning. During the day have a bowl of homemade yoghurt mixed with a teaspoon each of turmeric, ginger, nettle seeds and grape pips.

When you catch a cold, your metabolism slows because it is fighting a weakened immune system and retains water to protect itself. To prevent this, have an extra half liter of the water and herbal teas you usually drink. Drinking some of this water tepid with a slice of lemon aids the metabolism. If you like, you can add a tablespoon or two of fruit juice or fruit-flavored soda to make it even tastier.

The vitamins A, C and E and the minerals selenium and zinc are the body’s extermination team when it comes to fighting infection.
Citrus fruits, pomegranates, kiwi, red pepper and broccoli area a good source of vitamin C, which destroys enemies that attack the body, replenishes flagging energy, and ensures insulin balance and a sense of fullness. Carrots, pumpkin, broccoli, tomatoes, spinach, eggs, romaine lettuce are an abundant source of vitamin A, which enhances the immune system. Hazelnuts, almonds, peanuts, walnuts, olive oil, and coconut oil meanwhile are rich in vitamin E, which stabilizes the cell membranes. All belong in your diet.

Zinc, which bolsters the body’s defenses against disease, is found in abundance in red meat, chicken, fish, eggs, milk, yoghurt, peas and walnuts. Sources of selenium, meanwhile, which protects against cell damage, are meat, offal, fish, dairy products, grains and eggs. The omega-3 fatty acids, which the body does not synthesize and must therefore get from outside, are also effective in strengthening the immune system. Skinned fish that has been either grilled, steamed or baked in the oven should be consumed three times a week.

High-fat diets are known to weaken the immune system, low-fat diets to boost it. You should therefore consume the right kind of oils and in the right quantity. Avoid trans fats, and don’t neglect the omega-3’s.

Cooking oil: Mix olive oil, hazelnut oil and soybean oil in equal amounts and use for cooking.
Use flaxseed oil or olive oil on salads.

Use coconut oil in place of cream because it contains a substance that strengthens the immune system.

They say the doctor never comes to a house that let the sunshıne In And indeed vitamin D, obtained from exposure to sunlight, is a key defense against infection. Walk for 15 minutes daily in winter during the daylight hours, and get a blood count frequently. If you have a deficiency, take a supplement.

Since winter vegetables can cause flatulence, drink ginger, coriander, and cardamom teas, or use fresh ginger in your cooking.
Take a brisk, pulse-raising walk every day. Regular exercise can lower your chances of infection by 25% compared with couch potatoes who don’t walk.