The nutritionist named 5 simple steps to strengthen the immune system in winter.

According to ТСН: In winter, when the epidemic of colds and viruses gains momentum, the immune system can be strengthened through simple changes in everyday life. Nutritionist Ed Thuli shared several useful health care tips for the cold season.

Proper Nutrition

The specialist advises reconsidering one's diet. He notes that the diet should be varied and colorful: vegetables and fruits of different colors, such as carrots, sweet potatoes, bell peppers, and berries, contain antioxidants as well as vitamins A, C, and E, which support immune cells.

Reducing Sugar and Processed Foods

The expert recommends reducing the consumption of sugar and ultra-processed products, especially during the holidays. Alcohol, particularly sweet beverages like liqueurs and cider, can negatively affect the body's defenses. For gut health, which is closely linked to the immune system, it is important to consume enough fiber. This can be found in whole grains, legumes, vegetables, as well as yogurt and kefir.

Sleep and Its Importance

Equally important is the role of sleep. Chronic sleep deprivation makes the body more susceptible to infections, as restoration and 'restarting' of the immune system occur at night.

Vitamins and Minerals

Thuli also emphasizes the importance of vitamins and minerals. Vitamin C, which supports the immune system, is found in citrus fruits and berries. Vitamin D, whose deficiency occurs in winter due to the lack of sunlight, can be obtained from mushrooms. Zinc, found in meat, seafood, legumes, and seeds, is also beneficial. The list concludes with turmeric: its active compound curcumin has anti-inflammatory and antioxidant properties, which help the body respond better to infections.

We remind you that viruses spread faster in winter, but the doctor has named a simple action that better protects than supplements.

Learning how to take care of one's health and strengthen the immune system is especially important in winter. By following these recommendations, one can reduce the risk of colds and strengthen the body. It is not only important to monitor diet closely but also to ensure adequate sleep and maintain a balance in vitamin intake.