How to strengthen the body on the threshold of winter

TALLINN - As the cold season approaches we can boost our natural defenses and help to ward off common winter illnesses such as colds, flu and infections. By increasing our intake of vitamins and antioxidants we can strengthen our immune system and help our own bodies to fight off the bad bacteria and viruses that can make us ill.
 But which vitamins should you take in the run – up to the cold season?

Pharmacies offer a wide range of effective vitamin complexes.
Some of autumn’s well-known vitamins are vitamin C (ascorbic acid), as well as vitamins A (retinol), E (tocopherol) and B6 (pyridoxine), which increases the body’s resistance to viral and bacterial infections and help cope with colds and flu.
Each plays an important role in strengthening the immune system, boosting energy levels, improving your complexion and restoring vitality.

Contrary to popular belief, many experts consider that Vitamin C doesn’t prevent colds and flu, but it can reduce the length and severity of symptoms. Vitamin C acts as an antioxidant. This means, it protects the body against disease including heart disease and cancer. It is vital for the production of collagen, used to build body tissue and bones.
“If you eat a wide range of fresh fruit and vegetables every day you will have a balanced intake of vitamin C. Citrus fruits, kiwi, strawberries and cranberries are an excellent source of vitamin C. Green vegetables (cabbage, broccoli, beans) and potatoes all contain high levels of this vitamin,” says Natalya Borisova, a dietician from one of the well-known clinics in Tallinn.

“One of the most needed vitamins during winter season is Vitamin D. This vitamin is associated with so many good biological events in the human body that it is hard to imagine it not being consumed regularly for its many benefits. Vitamin D is essential for immune functioning. Our bodies are designed to grow our vitamin D reserves during the summer so that it can be slowly released during the colder months. So for many people, by increasing their levels of Vitamin D before it gets too cold, we can get our bodies ready to ward off the viruses and illnesses that are common in winter. Vitamin D is formed when the oils on the skin and the sun’s ultraviolet rays mix together. The sun in the sky is the first and most important source of vitamin D for our bodies. We get most of our vitamins from what we eat and drink, but much of our supply of vitamin D comes from our exposure to sunlight. During winter we see not only less sunshine, and even when the sun is out, many of us are stuck in our offices or workplaces, but when we do venture outside, our skin is covered up because of the low temperatures.

So it might be a good idea to check that you’re getting enough vitamin D in your food,” Borisova explains.
“So where is it possible to get Vitamin D for those people who live in the northern countries such as the Baltic States and Scandinavia and have a lack of the sun’s rays? Good sources include dairy products, oily fish such as salmon or sardines, margarine and eggs. Liver is another natural source of this vitamin. Cod liver oil is a good source of Vitamin D even though the taste can be disgusting for many people,” she says.

Another compound which many people can find themselves deficient of, especially in developing and poorer countries is food sources of zinc which include whole grains and milk products, red meat, poultry and oysters. However, if your diet is lacking food sources of zinc, you may need to buy vitamins to replace them.
Vitamin A is important for repairing tissues needed for growth and development. It is also essential for strengthening the immune system and maintaining good eyesight.

The main food sources of Vitamin A can be milk, fortified margarines, egg yolks, liver, fatty fish (herring, tuna, pilchards and sardines), carrots. Tomatoes, green leafy vegetables, mango and apricots also provide vitamin A.
However, too high doses of vitamin A can prove toxic and cause problems with the liver and complications during pregnancy. The recommended daily intake is 600 micrograms for women and 700 micrograms for men.
Echinacea has been proven to stimulate the immune system by activating white blood cells which in turn makes it difficult for foreign bodies to infect the cells.

Other studies have found that Echinacea may also have antiviral properties which could go towards explaining its ability to fight infections. These kind of properties are what the body needs in the run up to winter and as we battle through the coldest months of the year.

Another type of vitamin recommended by many doctors for the winter season is Vitamin E, which acts as an antioxidant protecting cell membranes from damage, and is thought to protect against some cancers and heart disease.
A simple way to get more antioxidant vitamins into your diet is to drink more green tea. People in the East drink green tea regularly and many people believe it to be the secret of longevity in Eastern cultures. It’s an acquired taste, but try taking just one cup a day and building up slowly as the days get colder and the nights get longer.

Actually, the lack of sunlight, vitamins, and movement can also cause serious health problems. Many start to feel blue and try to take stimulants, but there are other, more “tasty” ways to cope with the autumn blues. There is a list of rating products made by dieticians to enhance mood and energy. According to recent studies, women can afford  2 glasses of wine a day, and men – 3, but at therapeutic doses for both sexes, one is enough.

Just note that it helps to select only natural wines of the right varieties, such as:
• White table wines are perfect if fall “gave” you prostration and anemia,
• Red wine will help to combat seasonal overweight,
•Semi-dry, semi-sweet, white and red sparkling wines are shown in the autumn for colds, flu and reduced blood pressure,
•Table pink – rescue from neuroses and hypertension.

The autumn is really a time of changes, of renovation, but maintaining everything that is essential to us, as are health and vital energy.
Like the trees change leaves to protect themselves suitably against the near winter, we must have well-taken care of our body and protect it as healthfully as possible.