Winter Is Around the Corner, Are You Ready?

The most common illnesses we encounter during the autumn and winter months, such as colds and the flu, are primarily due to inadequate preparation for the seasonal transition and being deceived by temporary changes in weather.

In cold weather, people tend to spend more time indoors. Closed indoor spaces tend to have a higher concentration of viruses and bacteria in the air, increasing the likelihood of transmission. When hygiene rules are not followed (e.g., hand, mouth, and nose hygiene), the spread of microbes in closed environments becomes even easier. In addition to these risks, our body's resistance decreases with the onset of winter cold. When this decreased resistance is combined with weaknesses in the immune system, it becomes inevitable to catch upper respiratory tract infections, colds, or the flu.

What Should We Do?

The most important point to pay attention to is having a strong immune system and keeping this immune system away from weakening factors. Let's take a look at the reasons that weaken our protective system and make our contact with viruses and bacteria easier:

• Sleep Deprivation: Disrupted sleep patterns are one of the most significant reasons for weakened immune systems.
• Inadequate and Unbalanced Diet: We should include foods rich in vitamins, minerals, and antioxidants in our diet. Consuming adequate amounts of protein from sources such as meat, poultry, fish, milk, yogurt, and kefir will positively impact our immune system. Establishing a habit of protein-rich nutrition will undoubtedly benefit our immune system.
• Sedentary Lifestyle: Having a sedentary lifestyle can weaken the immune system. Engaging in regular physical activity is essential for overall health.
• Obesity: Being overweight can weaken the immune system, so maintaining a healthy weight is crucial.
• Chronic Illnesses: Chronic conditions like diabetes, liver, kidney, lung failure, and chronic rheumatic diseases can negatively affect the immune system. It's essential to continue treatment for these conditions without interruption, and in these chronic patient groups, flu vaccinations should not be neglected.
• Psychological Factors: Psychological stress, grief, anxiety, long-lasting mental problems, and unresolved anxieties are psychological factors that can weaken the immune system. Therefore, it is essential to maintain high morale and seek support from healthcare professionals if necessary.
• Risk Age Groups: Especially for the elderly and children, it is crucial to avoid exposure to cold. Exposure to cold can weaken the immune system, especially in the elderly and children. A weakened immune system can lead to other illnesses as well. In these age groups, flu vaccinations should not be neglected.

Sleep Deprivation

Disrupted sleep patterns are one of the most significant reasons for weakened immune systems.

Inadequate and Unbalanced Diet

• We should include foods rich in vitamins, minerals, and antioxidants in our diet. Consuming adequate amounts of protein from sources such as meat, poultry, fish, milk, yogurt, and kefir will positively impact our immune system. Establishing a habit of protein-rich nutrition will undoubtedly benefit our immune system.
• Especially by emphasizing foods that increase probiotic power (such as pickles, fermented foods, boza, and kefir), increasing the amount of probiotic bacteria in our intestines will also benefit our immune system.
• Yellow and orange foods such as Trabzon dates, grapefruit, carrots, oranges, dried apricots contain plenty of carotenoids. Tomatoes, red plums, blood oranges, pink grapefruit, red cabbage, beets, red radish, blueberries, and raspberries are also very rich in carotenoids. Carotenoids are the precursors of vitamin A and are essential for strengthening the immune system.
• Vitamin C, a water-soluble vitamin that cannot be stored, is effective in the immune system. It is advisable to try to consume vegetables and fruits rich in vitamin C daily, fresh, and if possible, with their peels.
• Fish is an excellent food because it is rich in protein and a great source of omega-3 fatty acids. Especially oily fish such as mackerel, horse mackerel, sardines, and bonito are very rich in omega-3 fatty acids.

Chronic and Long-Term Illnesses

It should be known that chronic health problems such as diabetes, liver, kidney, lung failure, and chronic rheumatic diseases can have a negative effect on our immune system. It is essential not to interrupt the treatments of these diseases. In addition, in these chronic patient groups, care should be taken not to neglect flu vaccinations.

Psychological Factors

Psychological factors such as intense stress, grief, anxiety, long-lasting mental problems, and unresolved anxieties are among the factors that weaken the immune system. Therefore, it is essential to maintain high morale and seek support from healthcare professionals if necessary.

High-Risk Age Groups

Especially for the elderly and children, it is crucial to avoid exposure to cold. Exposure to cold can weaken the immune system, especially in the elderly and children. A weakened immune system can lead to other illnesses as well. In these age groups, flu vaccinations should not be neglected.