How to increase immunity in the fall? See expert tips

You colder, drier days typical of fall , causing cases of flu and colds to increase. This is because, with mild temperatures, people remain indoors longer, making viruses spread more easily.

“Cold, dry air irritates the respiratory mucous membranes, such as the nose, throat and bronchi, causing an increase in respiratory diseases. This irritating process inflames the mucous membranes and favors the entry of the virus”, explains Marcello Bossois, allergist and coordinator of the Brazil Without Allergy project.

In addition to the so-called common flu, allergic conditions, such as rhinitis, sinusitis and pharyngitis also tend to intensify at this time of year.

Elderly people and people with chronic diseases, such as diabetes and cardiovascular problems, are considered more vulnerable and may experience worsening health due to these diseases. Therefore, they require extra attention.

“It is important to remember that these infections, if left untreated, can progress to more serious illnesses, such as acute rhinosinusitis, acute otitis media and pneumonia “, says Priscilla Campos, allergist and immunologist.

She further warns that “Children are also an audience that requires greater attention due to the immaturity of the immune system, due to not having had some vaccines yet and also due to the risk of bronchiolitis, which increases in autumn and winter.”

Headache, fever, congested nose and tiredness These are some of the symptoms of colds and flu.

Pay attention to your diet and maintain healthy habits, such as physical activity, and getting a good night's sleep are important for increasing immunity and reducing the chances of getting sick.

See 9 tips to improve your immunity

1. Food: Invest in a healthy diet rich in fruits, vegetables and vegetables, which are good sources of vitamins. The fruits that contain the most vitamin C are: orange, lemon and kiwi. The legumes and vegetables with the most vitamins are those that have a dark green color, such as spinach, broccoli, kale and chicory.
2. Drink water: drinking water helps keep immune system cells healthy and eliminate toxins from the body.
3. Avoid industrialized products: Frozen foods, such as pizzas, and fast food contain many preservatives and other substances that contribute to lowering the body's immunity.
4. Avoid alcohol: Excessive consumption of alcoholic beverages can compromise the immune system, leaving it more vulnerable and less effective in fighting infections.
5. Healthy habits: maintain healthy habits, such as adequate sleep and physical exercise.
6. Sunbathe: It is advisable to spend up to 30 minutes exposed to the sun every day, as it is the main source of vitamin D. This should be done until 10 am or after 4 pm. Vitamin D is essential for strengthening the immune system's defenses.
7. Vitamins: It is always worth investing in replacing vitamins C, D and zinc. This directly influences the improvement of humoral and cellular immunity, reducing the incidence of various diseases.
8. Beware of stress: Chronic stress can weaken the body's defense system. Therefore, it is important to practice activities that help reduce this stress, such as meditation, yoga or even breathing deeply.
9. Vaccination: One of the main ways to prevent infectious diseases is through vaccination. The flu vaccine can be found free of charge on the SUS (Unified Health System) and is recommended for everyone, including babies over six months old.