With the arrival of autumn, it is common to feel more tired, as though our immune system is weaker, but does this really happen?
The truth is that the change of season does not directly weaken the immune system. However, it does bring about a number of factors that can increase the likelihood of infections developing.
> Less daylight: Reduced exposure to daylight leads to an increase in melatonin, the hormone that regulates sleep, which can cause a greater feeling of tiredness and a mild sense of low mood.
> Falling temperatures: We tend to spend more time indoors and in less well-ventilated environments, which makes it easier for respiratory viruses to spread, particularly when we share spaces with other people.
> Post-holiday stress: Returning to daily routines after the summer period often leads to higher levels of stress. When combined with a less varied and balanced diet or a lack of adequate rest, this may have a negative impact on immune function.
5 Habits to Help Protect Your Immune System at This Time of Year
1. Look After Your Diet: A balanced diet is essential for the proper functioning of the immune system. Make the most of seasonal foods such as mandarins, oranges, pumpkin, broccoli and spinach. It is also advisable to include pulses, fish, nuts and olive oil in your diet, following the principles of the Mediterranean diet.
2. Get Enough Rest: Avoid staying up late and instead aim to sleep between seven and nine hours each night. Good-quality sleep contributes to the effective functioning of your immune system.
3. Stay Active: The colder weather should not be an excuse to avoid exercise. Running, walking, swimming and practising yoga are some of the activities that, when done regularly, can have a beneficial effect on health and help to reduce inflammation.
4. Stay Hydrated: Although we may not feel as thirsty as we do during the summer months, drinking enough water remains essential. You can also include broths, soups and herbal teas in your diet to help maintain good hydration.
5. Wash Your Hands Frequently: Use soap and water, rubbing your hands together for at least 20 seconds. Pay particular attention to handwashing when you arrive home and before every meal.
Taking care of our immune system during autumn doesn’t require major changes, but rather maintaining healthy habits consistently. A balanced diet, adequate rest, physical activity, and proper hygiene are small steps that help our immune system stay healthy.
