The doctor listed ways to strengthen the immune system by autumn

General practitioner Evgenia Kruzhkova told how to strengthen the immune system for the onset of autumn. In conversation with the website aif.ru On Thursday, August 20, she called for starting with restoring sleep patterns. Chronic lack of sleep — less than seven hours — reduces the production of protective proteins and makes the body more vulnerable to viruses. For a quality rest, the specialist advises to give up coffee and tea before going to bed, put away gadgets in one or two hours and sleep in the dark.

The second important step is to support the intestines, which is closely related to the work of the immune system. To do this, you need to get enough protein, healthy fats and minerals. Kruzhkova recommends including white fish — walleye, cod, perch or whitefish — in the diet two to three times a week and combine it with seasonal vegetables. You can supplement the menu with sauerkraut, which contains bacteria and vitamin C that are beneficial to the microflora.

In addition, the specialist advises to move more: exercise, walk daily and spend more time outdoors. Physical activity helps to reduce stress levels, which negatively affect the immune system.

As a basic preventive measure, the expert recommends rinsing your nose with saline solution or sea water after returning home, especially after traveling on public transport. According to Krugkova, restoring sleep patterns, taking care of the intestines and simple preventive measures will help the body prepare for the autumn cold season.

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On August 18, Ulyana Makhova, a doctor, said that a unique combination of environmental, physiological and behavioral factors simultaneously strengthens viruses and weakens the body's defenses. As the expert explained, when inhaling frosty air, the temperature in the nose drops from 37 to 33 degrees. Because of this, protective vesicles are produced 42% worse, and rhinoviruses begin to multiply much more actively, the website writes kp.ru .

On August 12, internist Andrey Kondrakhin, in an interview with RT, recommended eating foods with vitamin C, fatty fish, nuts and vegetables in the fall. The doctor also advised to include dark berries in the diet, notes 360.ru .

In July, the head of Rospotrebnadzor, Anna Popova, said that vaccination could prolong the lives of Russians. All vaccinations are available and necessary, including for the elderly, writes IA Regnum.

In October last year, nutritionist Daria Rusakova told NSN that fermented dairy products contribute to the normalization of intestinal microflora, which is responsible for the human immune system. She recommended drinking one or two glasses of kefir an hour before bedtime. At the same time, therapist Nafiset Khachmafova reminded about the danger of fallen leaves. According to her, it contains many microorganisms, allergens and pollutants that can irritate the respiratory tract and allergic reactions, the Moscow City News agency notes.