September, it’s time to strengthen the immune system: practical advice

In the month of transition par excellence between summer and autumn, following good rules of life and supporting the immune system is essential.

September is one of the most demanding months from a psychophysical point of view. To better deal with it, protect health on all fronts and avoid early seasonal illnesses, it is important that adults and children follow some good rules of life and adopt some measures aimed at supporting the immune system in the fight against viruses and bacteria responsible for colds, which will be the masters during autumn and winter.

Change of season: why it is critical

In September, for almost everyone, the holidays are now over or even a distant memory and it is necessary to resume the usual rhythms of study and work quite quickly. It is common experience that this contrast can generate irritation, nervousness, impatience and, ultimately, stress. This is a first criticality.

Precisely to try to limit this “frustration” or, in any case, to make the most of the free time available, in general, we try to take advantage of every moment not dedicated to school or professional commitments to meet friends, practice outdoor sports, have fun, organize the last weekends at the beach or walks in the mountains. An excellent strategy, which however imposes on the body a fairly high expenditure of energy and resources, as well as, sometimes, a certain sleep deprivation, since to be able to do everything you subtract hours from rest. And this is the second criticality.

Meanwhile, temperatures begin to drop, especially in the evening, during the night and in the morning, requiring a corresponding readjustment of energy metabolism, while many cold-loving pathogenic microorganisms begin to spread in the environment with greater efficiency and become more aggressive. This significantly increases the likelihood of catching colds, coughs, sore throats, headaches, flu and a wide range of parainfluenza syndromes that are a little milder, but certainly no less unpleasant. Criticality number three.

Avoid exposing yourself to air blows and temperature changes typical of this time of year and have the foresight to dress using suitable clothing, using the well-known “onion” strategy, not to sweat during the day, when it is still hot, and not to shiver when it starts to darken, helps not to stress the body too much on the thermal level.

September flu

If you have the misfortune of being affected by fever, colds, headaches and bone pains in September, usually, it is not seasonal flu, but more likely a more modest para-flu syndrome, caused by less aggressive, although still annoying, viruses.

It should be known, in fact, that in Italy and, more generally, in Europe and throughout the northern hemisphere, seasonal influenza viruses begin to spread appreciably only in the first half of October, when the ambient temperature begins to reduce appreciably and thunderstorms to multiply, to become a real and important public health problem in the period from mid-November to mid-February of the following year.

In addition to the classic seasonal respiratory ailments, in the months of September and October they tend to affect intestinal viruses quite often: a large group of pathogenic microorganisms, responsible for what is called “intestinal flu”, even if it has causes and implications very different from those of seasonal flu. The main culprits of intestinal flu are rotaviruses and their main targets are children, while adults are attacked by intestinal viruses of this type quite rarely.

Intestinal flu can sometimes be accompanied by symptoms reminiscent of a mild classic flu, but in general its key manifestation (reference point for diagnosis by the doctor or pediatrician or, if the first two are not available, by the medical guard) consists of gastroenteritis characterized by diarrhea, abdominal cramps, loss of appetite and nausea (sometimes even vomiting).

Usually, the intestinal flu resolves on its own within a few days (without the need to administer drugs) and, if the child is in good general health, it does not involve particular criticalities or serious complications. The main warning to consider concerns hydration and the administration of mineral salts to replenish those lost with feces.

To ensure a sufficient intake of liquids and mineral salts it is good to encourage the child to frequently drink water, chamomile, tea, fruit juices and smoothies, broths, centrifuges or vegetable soups, avoiding milk for 2-3 days as it could worsen the symptoms. Drinks based on fruits and vegetables (or whole fruits and vegetables) are also excellent sources of vitamins, of which it is good to increase the intake to compensate for the lower intestinal absorption due to gastroenteritis.

The recommendation to ensure good hydration of the body and to integrate the intake of mineral salts and vitamins also applies in case of seasonal flu and flu syndromes in general. In these cases, the fluid loss that must be compensated is due to sweating associated with fever, while vitamins and other antioxidant compounds are important to support the full efficiency of the immune system in fighting viruses and to neutralize free radicals and other harmful oxidizing compounds produced in greater quantities during infectious and inflammatory episodes.

In this regard, it should be remembered that influenza and parainfluenza syndromes are viral diseases against which there are no really effective drugs. The antiviral drugs available allow to slightly accelerate healing and reduce the severity of the disease, but do not constitute a real “cure”, while the medicines normally used in case of fever and flu (acetylsalicylic acid, paracetamol, non-steroidal anti-inflammatory drugs) are symptomatic remedies. In case of common flu, antibiotics are not needed and further weaken the body.

There is also the possibility of undergoing the flu vaccine, recommended by the Ministry of Health to some risk categories (such as those over sixty-five and pregnant women) to protect themselves safely during the winter season from influenza viruses. The composition of the vaccine is established annually on the basis of epidemiological monitoring carried out globally by the World Health Organization (WHO) in the previous spring-summer.

Feeding tips

If drugs can help the immune system little to counteract the viruses responsible for colds, a natural support without contraindications can be offered by the diet.

Providing energy and all the essential micronutrients for the multiplication and activity of the cells of the defensive apparatus (lymphocytes and macrophages), for the maintenance of the integrity of the mucosand (in particular, those of the nose, throat and intestines) and for the neutralization of toxic waste compounds (free radicals and other oxidizing substances), The foods taken every day are an important ally in the prevention and treatment of seasonal ailments.

In this regard, it should be remembered that the general rules of proper nutrition do not change in either case. The cardinal principle to be respected, therefore, is that the diet must be varied, balanced in quantity and quality, nutritious, but light, and commensurate with the caloric needs and individual macro and micronutrients.

The foods to be preferred to fill up on essential elements useful for the immune system are fresh and seasonal fruits and vegetables, which should preferably be eaten raw, shortly after purchase and immediately after preparation, since with the heat of cooking, the passage of time after harvest and exposure to light and air are greatly impoverished from a nutritional point of view.

The main micronutrients to be taken in abundance during the autumn and winter months are vitamins C, E and A: all substances characterized by a strong antioxidant activity.

In September-October, vitamin C can be taken mainly through seasonal fruits and vegetables such as grapes, figs, citrus fruits (but also strawberries, berries, kiwi etc.),eperons, broccoli, cabbage, cauliflower, Brussels sprouts, peas, spinach and potatoes (but also tomatoes and tomato paste).

Vitamin E is found, however, mainly in vegetable oils (olive, seed, sunflower, soy, etc.), dried fruit (almonds, hazelnuts, peanuts).

Vitamin A is found in foods of animal origin such as milk, cheese, butter, eggs, animal liver, fatty fish from the North Seas (salmon, mackerel, herring, etc.), eels or from yellow-orange fruits and vegetables (mandarins, oranges, pumpkins, peppers, tomatoes, papaya, mango etc.) and dark green vegetables (spinach, broccoli, chard, dandelion. , parsley, basil, arugula and other salads).

On the mineral front, what immunological research and nutritional sciences have recognized as having an effect on the immune system is zinc. Oysters, crab, lobster, blue fish,wheat rusca, eggs, beans, chickpeas, peas, beef, pork and chicken, pistachios, almonds contain good quantities; little dairy products (cheese, yogurt and milk) and foods of vegetable origin.

A further useful intake to support the immune system concerns selenium, a microelement with considerable antioxidant power. It can be taken by increasing the consumption of Brazil nuts, cashews, pistachios, fish (tuna, cod, sardines, crustaceans), white meats (turkey, chicken), liver, dairy products, brown rice, eggs, or by resorting to enriched foods (potatoes or selenium carrots).