The little persistent cold that turns into the flu? Or that feeling of tiredness that lasts throughout the day and weakens us against germs and viruses? It is obvious that in winter we get sick more easily. How can our food help us to face this period?
An unbalanced diet
Winter means less sun and therefore more viruses. With more confined spaces and therefore less ventilation. And also with an unbalanced diet. In fact, in cold weather we tend to want to eat more fatty foods by instinct to form "reserves" and to warm ourselves up. However, fat will increase the risk of intestinal inflammation depending on the type and quantity consumed.
The lack of light that we are confronted with in winter can cause seasonal depression in some people. There is a decrease in the production of serotonin: the hormone of happiness, pleasure or, as we say, of good mood. The resulting drop in energy can lead to increased sugar cravings, especially at the end of the day. However, refined sugars interfere with the balance and intestinal resistance of the microbiota.
Without forgetting that this season is also rich in holidays and particularly abundant in food. Our dietary balance is therefore upset.
Boost your immunity through diet
To face this period at best, reinforcing your immune system through food is a wise and natural option. The basis of good health remains above all a balanced and varied diet. To do this, reduce the intake of sugars and fats on the one hand, and on the other hand favor vegetables and fruits. To boost your immunity, think about eating foods rich in vitamin C such as kiwi, lemon, red bell pepper, broccoli, parsley, kale or guava. This vitamin participates in the production of white blood cells which are strongly involved in the immune response. It is also a powerful antioxidant and promotes the absorption of iron, thus reducing symptoms of fatigue.
Other antioxidants will also boost our immune system: zinc and selenium. Zinc is found in fish and seafood (especially oysters) and in meat. Selenium is found in meat and offal, fish, eggs, dairy products and cereals.
It is also preferable to limit the consumption of alcohol and tobacco because they weaken and harm the immune system. Water plays a fundamental role in the transport of substances contained in the body (nutrients, minerals, vitamins...). Think of consuming 1.5 liters of water per day.
Taking food supplements to boost immunity is becoming more and more common. However, is it wise? Taking food supplements does not replace an unbalanced diet. It is preferable to eat healthily throughout the year. Especially since the absorption is better when it is a natural source than a synthetic one. There is no evidence that taking high doses of vitamins or trace elements is beneficial in strengthening the immune system. A course of supplements is generally not recommended if you are in good health. However, in some particular cases, it may be indicated (digestive problems, fragility, ease of falling ill, etc.). Talk to your doctor or pharmacist.
Our gut also plays an important role in our immunity through the billions of bacteria that make up our gut flora, also known as the microbiota. A healthy microbiota can counteract bacteria that can cause infections. Probiotics are good living bacteria that aim to rebalance the intestinal flora and thus boost our immune system. Among the foods that naturally contain probiotics are fermented dairy products (yogurt, certain cheeses), fermented products (sauerkraut, kimchi, kefir), fermented soy products (miso, soy sauce), fruits, vegetables, legumes and brewer's yeast. Pay special attention to yogurt! Make sure it contains live, active cultures and is not high in sugars.
Prebiotics are plant fibers that feed intestinal bacteria and promote the growth of good bacteria. They are naturally found in bananas, onions, garlic, artichokes, whole grains, asparagus and chicory.
What can I do in addition to eating?
To boost immunity, practicing regular physical activity allows us to make our immune system more active. But not only that! It will also reduce stress hormones, thus reducing the risk of developing a disease. Managing stress is therefore another element of daily life that helps strengthen us. To do this, certain methods such as relaxation or meditation can be good allies. Finally, we know that not getting enough sleep makes us more likely to get sick. Getting enough sleep will help you to better face the winter days.
A beautiful winter to all
Lea De Stefano
HES dietician
Contact: lea@harmony.ch