Why are we more prone to illness in autumn and winter? How can we best protect ourselves?
Autumn is already here, and winter will soon follow; it's the season for colds and gastroenteritis… Why do we get sick more easily during this time? Can we boost our immune system to protect ourselves from infections? How can we best protect ourselves from these unpleasant illnesses?
Changes in lifestyle during autumn and winter
Autumn and winter are transitional seasons that bring about changes in our lifestyles, moods, and psychological state. These changes can impact our immune system, which is already fighting off numerous microbes during the winter.
Indeed, our bodies are under considerable strain. The days are getting shorter along with the amount of sunlight (which negatively impacts vitamin D synthesis), disrupting our internal clock and leading to various disorders, including:
- Fatigue, decreased energy
- Drowsiness, sleep disorders (insomnia, hypersomnia)
- Irritability
- Decreased motivation, lack of interest, boredom
- Decrease in productivity at work
- Sadness, tears
- Low/depressed mood
- Tendency to isolate oneself
While most of the time we manage to adapt, some people suffer more than others from adapting to this difficult season.
Virus circulation increases in winter
In winter, many viruses are prevalent, such as respiratory viruses that cause colds, rhinopharyngitis, seasonal flu, bronchitis, and bronchiolitis in children. Viruses that cause gastroenteritis, such as rotavirus and norovirus, are also more common in winter.
In winter, we naturally tend to spend more time indoors, which facilitates the spread of infection between individuals. Indeed, virus transmission occurs via various vectors that are more prevalent in winter:
- When we sneeze, droplets are projected over relatively long distances. If these droplets come from a person carrying a virus, they will spread the virus throughout the room. The same is true for saliva droplets.
- Direct contact of hands with objects, toys, subway poles contaminated by a virus is likely to lead to its transmission.
What are the main winter illnesses?
Several illnesses are common in winter and autumn. These include, in particular, influenza, gastroenteritis, rhinopharyngitis, and bronchiolitis.
These diseases are caused by different viruses and their symptoms are specific.
The flu requires close monitoring; while it often resolves easily, complications can arise. These complications are more frequent in vulnerable individuals: those with chronic illnesses, the elderly, pregnant women, obese individuals, those undergoing immunosuppressive treatments, and infants. In these groups, serious complications can occur, and the flu should not be taken lightly.
How to protect yourself against winter illnesses?
To protect against winter illnesses, it is necessary to ensure that the body remains in optimal working order and, in particular, to avoid vitamin deficiencies.
Vitamin deficiencies that can occur in winter
In winter, the main deficiencies are related to a lack of vitamins B, C, and D, as well as zinc. These vitamins and minerals are essential for the proper functioning of our immune system and for fighting infections. To limit these deficiencies, it is important to favor certain foods during this cold and tiring period, such as dairy products, fish, citrus fruits, bell peppers, cabbage, and broccoli.
Can I boost my immune system?
Immunity is a complex bodily function involving numerous factors. For many years, the myth of "boosting" the immune system has been perpetuated, but it has no real basis. It is not possible to boost the immune system itself. However, for optimal functioning, it is essential to avoid deficiencies. A varied and balanced diet is therefore crucial.
If needed, it is possible to take a course of vitamins for a one-time boost.
Keep your body in top shape!
To stay in top shape during the change of seasons, simple measures can help:
- Get enough sleep: make sure you get full, quality nights' sleep. For adults, 7 to 9 hours of sleep per night is recommended.
- Get out of the house and exercise regularly. Exercise is essential for maintaining your body, muscle mass, and the proper functioning of your cardiovascular system.
- Consume foods rich in key vitamins and minerals, such as vitamin C, vitamin D, iron, vitamin B12 and omega-3.
- Consume vegetables of all colours to provide your body with the essential nutrients for the proper functioning of your immune system and your body.
- Adopt good hygiene practices, such as regular hand washing, the use of disposable tissues and respecting barrier gestures.
- If needed, you can supplement these recommendations with appropriate dietary supplements, but in moderation. Consider probiotics in case of gastroenteritis, vitamin D or multivitamin supplements if needed, and specific Omega-3 supplements if you consume little or no oily fish. Remember, however, that dietary supplements are not a substitute for a varied and balanced diet of high-quality foods.
Which supplements should I choose from Phytocea to face the winter period?
At Phytocea , we have designed ORetine , our specialized multivitamin and antioxidant food supplement rich in vitamins, antioxidants (including carotenoid pigments) and vitamin D.
Our Flore Daily probiotic supplement has been designed to help manage intestinal disorders, particularly during gastroenteritis.
You can find vitamin D3 in ReNacre. ReNacre is a food supplement designed to help maintain bone density, specially formulated for osteoporosis. It is ideal for a calcium + vitamin D regimen during months with low sunlight.
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