Here are some tips on how to deal with the change of season without running out of vitamins and micronutrients.
Like every year, after the heat, the outdoor life and the thousand activities of the long summer days, the arrival of autumn imposes on the body a metabolic re-adjustment that is anything but trivial, both in terms of overall energy requirements and on that of the need for specific micronutrients.
In order not to suffer too much from the effects of the change of season and not to find yourself more fragile in front of viruses and bacteria responsible for colds (colds, flu, cough, sore throat, bronchitis, etc.) It is necessary to choose carefully what to eat, to meet the need for all the substances that exert a fundamental role of support of the immune system, and follow a healthy lifestyle,which allows the body to remain as efficient and responsive as possible.
Change of season and immune defenses
In the months of September and October the body must get used to the stress of waking up every morning at the sound of the alarm clock, start moving again on crowded public transport or in traffic, support the excited rhythms of the city throughout the day and maintain the high intellectual and / or physical performance required by study or work. A daily effort that, especially if it is faced with a not exactly positive attitude and without being accompanied by a right dose of rest, can have a negative impact on the immune system.
This immunosuppressive effect, in itself harmful at any time of the year, becomes even more problematic during the change of autumn season because, precisely in this period, the pathogens at the origin of various respiratory infections and flu syndromes are “awakened” and invigorated by the lowering of temperatures, becoming gradually more aggressive and widespread from week to week.
In general, those who have taken advantage of the summer to relax, practice physical activity in a reasonable way and without excesses, recover energy and good mood through rest (ie at least 7-8 hours of sleep per night) and eat healthier (in particular, increasing the consumption of fruit and vegetables), arrive at the beginning of autumn in optimal conditions to face the change of season and the first encounters with viruses and bacteria.
However, it is known that few adopt this ideal behavior and that, much more often, what remains after the summer are above all the nostalgia for the holidays, the frustration of having to resume the usual routine and, sometimes, a few extra pounds that to be eliminated requires a small effort of will and additional metabolic stress: All factors that certainly do not help the immune system to work at its best.
In terms of the risk of getting sick, the arrival of autumn is particularly problematic for children and the elderly (more susceptible to respiratory infections), for those who have to attend crowded places every day at riskor (public transport, schools, hospitals, etc.). o carries out professions in contact with a large number of people (doctors, nurses, pharmacists, dentists, shop assistants, supermarket cashiers, teachers, bartenders, waiters, etc.), for smokers (who precisely because of the harmful effects of smoking have reduced immune defenses in the respiratory tract and an increased need for vitamin C), as well as for all people suffering from chronic respiratory diseases (asthma , chronic obstructive pulmonary disease, etc.), metabolic (diabetes, obesity) or immune system (congenital or acquired immunodeficiencies).
Strengthen the immune system with diet
Fortunately, supporting the immune system in its fight against viruses and bacteria typical of the autumn and winter periodand is quite simple. One of the most effective ways to do this is from the kitchen: just choose the right foods, always preferring fresh and seasonal foods, and avoid some errors in storage, preparation and consumption methods.
In this regard, it should be noted that the orientation to favor seasonal and “zero km” foods that has spread in recent years is not only a “naturalistic” fashion, but an extremely healthy choice that helps to respond in a simple and optimal way to the nutritional demands of the body.
Seasonal fruits and vegetables, especially if purchased within a few days of harvest, contain vitamins and other essential microelements in quantities much higher than those of the same products offered on supermarket shelves, perhaps after journeys of thousands of kilometers and more or less long stays in warehouses and cold rooms.
In addition, the nutritional value of fresh vegetables grown in the open air, following natural cycles, is higher than that of “forced” first fruits in greenhouses, frozen, packaged pre-cooked vegetables and canned products (fruit, vegetables and legumes).
To meet the need for antioxidant vitamins and minerals useful for the immune system and for the body in general, fruits and vegetables must be present in all meals, i.e. at breakfast and in the mid-morning or afternoon snack (in the form of whole, squeezed or centrifuged fruits), at lunch and dinner (preferably, as mixed salads or vegetables subjected to short cooking and as fresh fruit, but also as soups, soups and soups prepared at the moment with fresh vegetables).
More generally, the autumn diet, as in other periods of the year, must be varied, to allow you to recover all the substances that the body needs to stay healthy, and balanced, to avoid excesses or deficiencies of certain nutrients.
In terms of calories, in the autumn season it is not the case to follow too restrictive diets in order to lose weight, for at least two reasons: the first is that at this time of year, to prepare for the cold of winter, the metabolism is naturally inclined to accumulate more than eliminate body fat and this makes it more difficult to lose weight; The second is that depriving the body of part of the necessary energy can reduce the immune system and increase the risk of seasonal ailments.
On the other hand, through a varied, healthy and balanced diet and the right amount of sport / physical activity, you should try to prevent overweight and obesity conditions, which are associated with a weakening of the response to infectious agents and an increase in the general inflammatory state of the body, especially if associated with diseases of sugar metabolism, such as diabetes.
Key vitamins of the autumn diet
To keep the body healthy, fit and more reactive to pathogens, it is necessary tosummarize every day (or almost) all the essential vitamins and minerals in sufficient quantities to meet individual needs. However, when the purpose is more specifically to support one’s natural immune defenses, the vitamins that must be taken into maximum consideration are above all C, E, A, D and some B vitamins (B6, B12 and folic acid / B9).
Numerous studies conducted over the last decades have shown that each of these vitamins has one or more key actions for maintaining an adequate immune response, to the point that their deficiency can increase the risk of contracting respiratory infections or developing more severe and difficult to treat forms.
A protective effect against colds has been observed, in particular, for vitamin C. Evidence from studies analyzing the frequency and duration of this cold-cooling disease in children and adults taking supplements of at least 200 mg of vitamin C per day compared to those who did not take them led to the conclusion that this essential micronutrient may help reduce the duration and severity of cold symptoms in adults and children.
More consistent benefits were highlighted in athletes engaged in sports such as marathon or alpine skiing and subjected to intensive training in cold environments (in this case, cold episodes were halved by the daily intake of food supplements containing 250-1,000 mg of vitamin C.
In addition to the direct help offered to the immune system at multiple levels, vitamins C, A and E are also powerful antioxidants that help counteract the excessive production and damaging action of free radicals and other oxidizing compounds, such as reactive oxygen species (ROS), very harmful to the body’s cells and tissues.
These vitamins and other antioxidant microelements, such as zinc and selenium, are extremely useful for the immune reaction because the mechanisms that are activated during the inflammatory process and the fight against infections involve a significant increase in the release of free radicals and ROS, up to levels that can exceed the neutralization capacity of cellular redox systems.
Vitamins B6, B9 and B12 are, on the other hand, important for the proper conduct of DNA replication and protein synthesis: two fundamental processes for the immune response and the production of antibodies.
In the context of immune defenses, the role of vitamin D is more articulated and less clear: the available data indicate that this vitamin is an immunomodulator and stimulates the synthesis of antimicrobial substances. It has also been found that if vitamin D levels are low, the well-being of the respiratory system is negatively affected.
What foods to choose to reduce the risk of getting sick
As already mentioned, fruits and vegetables play a central role in the prevention of seasonal respiratory diseases of the whole family, starting from the first years of life (when the propensity to develop symptoms such as colds, coughs and sore throats is decidedly high) and up to old age (when the body’s immune defenses naturally tend to shrink).
In this regard, it is worth mentioning a survey conducted on more than 20,000 children aged between 7 and 11 years from six European countries that examined the correlation between consumption of fresh vegetables and respiratory symptoms. The evaluation found that children who habitually consumed more fruit experienced coughing less frequently during the winter and at other times of the year than those who ate less.
At least in principle, this protective action, which in the study was not linked to the fact of eating specific fruits or vegetables, could be more extensive and marked if the consumption of vegetables characterized by a higher content of antioxidant vitamins useful for the immune system (such as vitamin C, A and E) were increased. preferably choosing them among those of season produced in Italy and consuming them raw or undercooked.
Then, in September and October, green light to “zero km” fruit such as white and red grapes, figs and persimmons (remembering that they are all very sweet fruits and, therefore, characterized by a non-negligible caloric intake), citrus fruits and kiwis. Regarding vegetables, the reference ones in autumn-winter are pumpkins, carrots, potatoes, broccoli, cabbage, cauliflower and cabbage, without forgetting mushrooms. Porcini, morels, eggs, chanterelles and pegs are in fact also rich in vitamin D.
In addition to antioxidant vitamins, vegetables provide water (essential for hydration and body health), fiber (essential for good functionality and well-being of the intestine and to reduce the absorption of cholesterol taken with foods of animal origin such as meat, dairy products, molluscs and crustaceans) and mineral salts (precious at multiple levels, including that of the immune system).
Green leafy vegetables mainly provide potassium and magnesium, essential for muscle contraction and nerve function, while legumes contain good amounts of zinc (immunostimulant and antioxidant), selenium (antioxidant), iron and copper (two elements that help immune function against infections).
Spinach, broccoli, Brussels sprouts and sprouts, turnip greens, salads and dried fruit also allow you to take folic acid (vitamin B9), whose contribution is essential especially during pregnancy to protect the development of the nervous system of the fetus, as well as to ensure the well-being of the mother.
Iron is abundant, but difficult to assimilate, even in spinach, while meat, white or red, provides the most highly bioavailable form. In all cases, the ideal way to absorb more iron is to add a little lemon juice or another source of vitamin C to the food that contains it.
In addition to the usual carpaccio oil, lemon and rocket, you can indulge in creating salads of lentils, fennel and citrus, tuna and lime tartare or a past (with croutons) or a salad of chickpeas and / or spinach seasoned with oil, chilli and garlic (if you like). In this regard, it should be remembered that spices and aromatic herbs, fresh or dried, are a concentrate of micronutrients useful for the body and offer the opportunity to reduce the consumption of table salt, without penalizing taste.
In this context, a very aromatic and stimulating rhizome such as ginger, as well as representing an original ingredient capable of giving new nuances to many recipes and increasing the digestibility of foods and metabolism, proves to be a strategic ally of the immune system thanks to the content of iron, zinc, copper, selenium and vitamin B6 and its antioxidant and anti-inflammatory properties.
Autumn and winter are also the seasons of choice for the consumption of dried fruit: walnuts, hazelnuts, almonds, pistachios (toasted, but not salted or sweetened) allow you to easily take omega-6 fatty acids, protective of intellectual function, and micronutrients such as zinc, selenium, iron and copper. Especially almonds and hazelnuts, moreover, contain a lot of vitamin E, similar to vegetable oils.
Throughout the year and, in particular, in the autumn and winter months, the consumption of fish, especially the slightly fatty one from the North Sea, should be increased. Tuna, mackerel, salmon, herring etc. are the main source of vitamins A and D (mainly present in cod liver oil) and omega-3 essential fatty acids, considered beneficial not only to protect cardiovascular health and intellectual function, but also to support the immune system.
In this regard, it should be remembered that vitamins A and D, together with calcium and phosphorus, are also present in milk (especially if fortified), yogurt, butter and cheese. In particular, yogurt, especially in the “probiotic” version, can further strengthen the body’s defenses by improving the composition of the beneficial intestinal microflora. The only caveat on this front is that, along with favorable micronutrients, dairy products contain saturated fats and cholesterol and should, therefore, be consumed in moderation.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
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