How to beat the "autumn blues"? Simple tips for feeling better.

Losing concentration, feeling low on energy, and feeling sleepy all day? It's the off-season, which comes with colds and viruses. How to avoid getting sick in the fall? We'll discuss this with a general practitioner.

It's time to strengthen your immune system

As summer transitions to autumn, all natural processes slow down. The human body also undergoes adjustments, requiring fewer external stimuli and more calm. It's easy to catch an illness during this period. According to Elena Pilipchuk, a general practitioner at the 6th Central District Clinical Polyclinic of the Leninsky District of MINSK, there are several reasons why we get sick more often during the off-season.

"Firstly, while many microorganisms are neutralized by sunlight, the shorter daylight hours in autumn create favorable conditions for their proliferation: humidity increases and colder weather sets in. Secondly, due to shorter daylight hours, people produce less vitamin D, which is essential for building the immune system. The body consumes fewer fresh fruits and vegetables—healthy vitamins—and doesn't get the required calcium, an essential micronutrient," the specialist notes. "Plus, adults return to work from vacation, and children return to school and kindergarten after school breaks. Workplaces tend to huddle together, and cold weather impairs ventilation. This increases the risk of infections, ushering in the season of seasonal colds."

The heating season dries out the air in apartments. Maintaining the correct humidity level indoors is crucial for the mucous membranes of the nasopharynx and eyes, which are the body's first defenses against viruses. This balance tends to be disrupted during the fall and winter. Therefore, it's a good idea to invest in a humidifier.

"Many people don't check the weather before going outside, don't assess the temperature outside, and dress inappropriately. This can lead to hypothermia," the DOCTOR explains , adding that colds can be prevented by taking additional beneficial nutrients—microelements and minerals—found not only in multivitamins but also in food. "Vitamin C is beneficial right now, and it's found in sufficient quantities in citrus fruits, berries, and vegetables. Vitamin A is essential for healthy mucous membranes, and vitamin B is essential for healthy nerve fibers. Zinc and selenium are also beneficial. Products such as honey, turmeric, ginger, rosehip teas and juices, and dried fruit will also boost your immune system."

The interviewee recommends taking air baths more often—in other words, taking walks in the fresh air. And don't forget about strengthening treatments, such as contrast showers.

Include more protein in your diet—it's the building block for our immune cells. Try to reduce, or better yet, give up, bad habits altogether. Cigarette smoke dries out mucous membranes, damaging them with toxins, which impairs their immune system.ALCOHOL also weakens the body's defenses. You might notice that after active recreation with excessive alcohol consumption, a person gets sick quickly, the doctor explains. It's helpful to exercise, walk more, and improve circulation.

Let's not forget that cold and flu season isn't just about acute respiratory viral infections (ARVI) but also the flu. Specific preventative measures, such as vaccination , help build immunity, making exposure to the real virus less dangerous. It's especially recommended for at-risk patients: those over 65, children under 5, pregnant women, patients with chronic respiratory and cardiovascular diseases, diabetes, and those in close contact with others.

Measures for the prevention of acute respiratory viral infections:

• observe personal protective measures: masks, distance, personal hygiene;

• wash your hands thoroughly after being in public places;

• ventilate the premises to reduce the concentration of viruses in the air;

• introduce healthy foods into the diet, excludebad habits ;

• maintain a correct daily routine: sleep at least 8 hours;

• walk in the fresh air more often;

• we play sports.

| Marina VALAKH, 7 Dney newspaper. Photo from open internet sources.

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