How to maintain immunity in the autumn: doctor's advice on nutrition, sleep and activity

With the onset of autumn, a stable regime is especially important for the body. Doctor Alexander Umnov advises to start not with additional drugs, but with simple things: sleep for seven to eight hours, move regularly, eat well and try to reduce stress levels.

Lack of sleep can affect the general well-being, so night rest should be given at least seven to eight hours. If drowsiness appears during the day, the specialist allows a short rest lasting 20-30 minutes - this time is enough to restore vigor for the rest of the day.

Regular physical activity is equally important. And we are not necessarily talking about intensive training: ordinary walking, swimming and even climbing stairs instead of an elevator are suitable. The main thing is to move more during the day.

The doctor recommends making the autumn diet varied. Among seasonal vegetables and berries, you can choose pumpkin, carrots, currants and sea buckthorn. Sources of protein will be meat, fish, poultry, cottage cheese and legumes, and healthy fats can be obtained from nuts and fatty fish.

You can supplement the menu with products with probiotics - natural yogurt, kefir and sauerkraut. They help maintain normal intestinal microflora, which is associated with the immune system.

Another component of a healthy regime is to reduce everyday stress. The specialist advises as calm as possible to treat minor stimuli and not to expend energy on constant emotional stress.

Those who want to start hardening, do not rush either. It is recommended to start gradually - for example, with short air baths lasting about a minute or washing with cool water. This should be done only with good health.