The doctor gave advice on strengthening immunity in winter

To strengthen immunity in the cold season, it is especially important to watch your diet, maintain a sufficient level of physical activity, avoid stressful situations and follow a sleep schedule, chief physician of the European Medical Center (EMC) Rozanna Gardashnik told Izvestia on January 29.

"Sleep is simply necessary for detoxification - during sleep, neurons decrease in size and there is an outflow of toxins from the brain. Also during sleep, cytokines are produced that are involved in the immune response, somatotropic hormone, which is necessary for cell regeneration, and the hormone cortisol, which helps to cope with stress," she explained.

At the same time, she clarified that excess stress depletes cortisol stores - and the body is worse able to cope with subsequent stresses, including infections and hypothermia.

"I note that in the season of acute respiratory viral infections it is especially important to monitor nutrition: there are a number of products that should be limited in the cold season. This is sugar, which negatively affects the function of lymphocytes - an important part of the immune system. And it is fast food, rich in trans fats, provoking inflammatory processes," - said Gardashnik.

According to her, it will be useful for the body to add to the diet products high in vitamin C. This may be cranberries, rose hips, citrus fruits, sauerkraut, garlic. The latter product is also useful because it contains a wide range of micro-, and macronutrients, among them: potassium, calcium, phosphorus, vitamins of groups B and C, selenium, manganese, iodine and essential oils.

"It is important to consume and foods high in alpha-lipoic acid (spinach, broccoli, offal and liver): they will provide the body with glutathione - the main antioxidant necessary for the immune system," the expert added.

Gardashnik said that citrus fruits in winter will help strengthen the immune system and add antioxidants to the diet. Ginger should also be consumed - its root contains antioxidant gingerol and normalizes the work of the gastrointestinal tract, which largely depends on the normal work of the immune system.

Foods with high iodine content are also useful: iodized salt, seaweed, seafood, sea fish. Iodine is necessary for the normal operation of the thyroid gland, which supports the production of substances involved in immune reactions, as well as regulates heat exchange, explained the doctor.

It is important and the presence in the diet of nuts - especially walnuts and almonds. As the expert specified, they are rich in healthy fats and minerals. saturate with healthy fats and B vitamins, have a high nutritional value and ability to maintain energy levels.

Gardashnik emphasized that it is worthwhile to observe the drinking regime and avoid overeating: it is optimal to divide the daily diet into three or four meals.

"It is important to consume a norm of protein (cottage cheese, eggs, lean meats, fish): amino acids included in proteins are the building material for glutathione. At the same time, the diet should be balanced: in addition to protein, add fiber (fruits and vegetables), fats (in priority - monounsaturated fats (avocado, olive oil, nuts) and polyunsaturated fats (fatty fish, eggs, sesame), complex carbohydrates (whole-grain bread, brown rice, cereals, hard pasta) to each meal," she advised.

Earlier, on January 21, Marina Evsikova, a doctor-otolaryngologist of the medical company "SberZdorovye" told "Izvestia" that the mostcommon cause of acute sore throat is a viral infection, such asacute respiratory viral infection, lessoften inflammation of a bacterial nature. In addition, sore throat is also the main sign of pharyngeal abscesses.