How to prevent catching a cold with daily habits that strengthen the immune system and improve well-being during the colder months.
With the arrival of autumn and the approach of winter, it’s essential to know some strategies to avoid catching colds and other seasonal illnesses.
Falling temperatures and chilly air can weaken our immune defenses, making us more vulnerable to viruses that spread more easily during this time of year.
However, there are effective daily habits you can adapt to keep your immune system in great shape and face the cold season with energy and determination. By maintaining a healthy diet and making conscious choices, you can not only protect your health but also enhance your overall well-being.
Here are four practices to follow to learn how to prevent catching a cold and enjoy a healthier autumn and winter.
How to avoid colds and flu this winter? Follow these simple tips.
1. Eat More Fiber to Strengthen Your Immune Defenses
One of the first steps to avoiding colds is to include a good amount of fiber in your diet. Fiber, especially that found in legumes like beans, is essential for gut health.
Its role goes far beyond digestion: fiber isn’t broken down by digestive enzymes but is fermented by gut microbes, producing beneficial metabolites. These compounds act like a personal pharmacy for your body, teaching immune cells to tolerate harmless substances and reducing inflammation—a factor that contributes to many chronic illnesses.
To improve your fiber intake, make small adjustments to your daily diet, such as adding an extra serving of legumes to meals, sprinkling seeds on your breakfast, or enriching dishes with fresh vegetables.
2. Add Fermented Foods to Combat Inflammation
Another crucial tip for avoiding colds is to include fermented foods in your diet. Foods like yogurt, kimchi, kefir, and kombucha are rich in beneficial microorganisms that not only improve digestion but also boost the immune system.
A study found that incorporating fermented foods into your diet increases the diversity of gut microbes and reduces inflammation.
Variety is key here: the more fermented foods you consume, the greater the benefit for your immune system. Have probiotic-rich yogurt for breakfast, add kimchi to your salads, or replace traditional snacks with olives.
3. Reduce Alcohol Consumption
To improve overall health and keep your body ready to fight seasonal illnesses, consider cutting back on alcohol consumption, at least until the holiday season.
Alcohol is a toxic substance that can cause inflammation in the gut barrier, compromising immune system functionality. Research has shown that regular alcohol consumers have lower levels of lymphocytes, the immune system cells responsible for fighting infections.
Try replacing alcoholic drinks with alternatives like kombucha or herbal-based non-alcoholic cocktails. This could be a great choice for maintaining strong immune defenses during the colder months.
4. Choose Fresh and Natural Foods
Lastly, another important strategy for avoiding colds is to pay attention to food labels, especially for ultra-processed foods. These products are often high in sugar, fat, and salt, which can harm the gut microbiome, increase inflammation risk, and weaken the immune system.
While it’s unrealistic to completely eliminate ultra-processed foods from your daily diet, being mindful of what you consume is essential.
Prioritize fresh, unprocessed foods that provide essential nutrients and beneficial substances for your body. Always check labels to avoid harmful ingredients, which can help keep your gut healthy and maintain strong immune defenses.
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This article first appeared on Grazia.it
