Strengthening immunity in the fall: the doctor told how to protect yourself from viruses

Autumn is virus season. Basic hygiene (washing hands, ventilate) is important, but the main protection is immunity from the inside. Russian doctor Olga Lisenkova told how to protect yourself, writes sb.by.

According to Olga Lisenkova, vitamin D is necessary to support immunity:

- It has antiviral and antitumor effects. This vitamin is critically important for people at risk: the elderly, young children, pregnant women, patients after surgery and with oncology.

In addition, you should include in your diet foods useful vitamin C, added Olga Lisenkova. These are berries by season, citrus, rosehip, kiwi, cherry acerola, Bulgarian pepper, kiwi. As the doctor emphasized, vitamin C activates the body’s protective cells and helps to cope with colds faster.

- Zinc is also needed to maintain immunity. It is key for immunity, healing of mucous membranes and skin (our barriers), the work of liver enzymes (and immunity is associated with the liver), said Olga Lisenkova. - The record holder for the content of zinc - oysters, it is also contained in red meat, beef liver, pumpkin seeds.

Olga Lisenkova added that proper nutrition will also help to support immunity - less sugar and simple carbohydrates, more protein, vegetables and fermented foods (saucer cabbage, kefir), sufficient sleep - chronic lack of sleep reduces the production of interleukins (signal molecules of immunity), physical activity - moderate physical activity 30-40 minutes a day stimulates the circulation of immune cells.

Also regularly wash your hands with soap - at least 20 seconds, especially after public places, ventilate the room every 2-3 hours for 5-10 minutes, use disposable wipes, not cloth scarves, in crowded places wear a mask if you feel that you are sick, or someone coughs nearby. Start taking vitamin C and zinc in the first hours - it is proved that zinc reduces the duration of SARS by about 33% when taken in the first 24 hours. Plenty of warm drink - water, tea with honey and lemon, fruit drinks, compotes. Bed rest in the first 2-3 days - do not tolerate on your feet, this increases the risk of complications. At a temperature above 38.5 ° C - antipyretic. If the temperature lasts more than 3 days or shortness of breath, chest pain, severe headache join, consult a doctor. The doctor told how to recognize osteoporosis and reduce the risk of fractures