With the arrival of cold weather, our bodies face new challenges. Shorter days, sudden temperature changes, and spending more time indoors can affect our overall well-being and the functioning of our immune system. That’s why November is a great time to strengthen our defenses in a natural and mindful way.
Why do our defenses weaken in winter?
During the cold months, sun exposure decreases, and with it, the natural production of vitamin D — a micronutrient essential for the proper functioning of the immune system. In addition, dry air and enclosed spaces favor the spread of respiratory viruses.
That’s why it’s important to maintain certain habits that help keep our defenses balanced and protect us from external agents.
A diet rich in vitamins and antioxidants
Following a balanced diet rich in fruits, vegetables, lean proteins, and whole grains provides the nutrients needed for an effective immune system. Vitamins such as A, C, and D, and minerals like selenium and zinc, contribute to the normal functioning of the body’s defenses and help protect against oxidative damage.
Foods such as citrus fruits, kiwi, carrots, broccoli, and nuts are excellent allies for the autumn and winter seasons.
Sleep well and reduce stress
Adequate rest is essential for maintaining good immune health. Sleeping between 7 and 9 hours helps regenerate the cells of the immune system. Likewise, relaxation techniques such as mindful breathing, meditation, or yoga can reduce levels of cortisol — the stress hormone — which, in excess, can weaken our defenses.
Stay active, even when it’s cold
Moderate exercise stimulates circulation and improves immune response. Activities like walking, practicing yoga, or working out at home can make a significant difference. Consistency is more important than intensity.
Support your defenses when necessary
Sometimes, especially at this time of year, it can be useful to supplement your diet with nutrients such as vitamin A, vitamin C, and selenium, which contribute to the normal functioning of the immune system. These nutrients, present in Plesinox 3A, are part of a balanced combination that helps maintain your defenses in normal condition — always within a healthy lifestyle.
In summary
Winter doesn’t have to mean a drop in energy or immunity. Taking care of your diet, sleep, and stress management is key to facing the cold with vitality. Your immune system works every day to protect you — take care of it, too.
Bibliography
- Calder PC. Nutrition, immunity and COVID-19. BMJ Nutrition, Prevention & Health. 2020;3(1):74–92.
- Gleeson M. Immune function in sport and exercise. J Appl Physiol (1985). 2007;103(2):693–9.
- Gombart AF, Pierre A, Maggini S. A review of micronutrients and the immune system–working in harmony to reduce the risk of infection. Nutrients. 2020;12(1):236.
- European Food Safety Authority (EFSA). Scientific opinion on the substantiation of health claims related to vitamin C, vitamin A and selenium and normal function of the immune system.
- National Institutes of Health (NIH). Office of Dietary Supplements – Vitamin C, Vitamin A and Selenium Fact Sheets.
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