Seasonal changes are usually synonymous with the emergence of various diseases, ranging from flu, diarrhea, to dengue fever. This naturally occurs because when the seasons change, air conditions tend to have irregular fluctuations. In addition, the weather becomes more extreme, for example, the sun becomes very hot during the day and then heavy rains fall during the afternoon or at night.
If your body doesn't have good stamina or endurance during the changing seasons, then your body tends to be more susceptible to getting sick. Don't let your activities be disrupted because you fall sick, do this to protect your body from disease.
Consumption of Nutritious Foods
To maintain a healthy body, you should avoid your habit of eating fast food or foods high in fat. Change these habits by choosing foods that are rich in vitamins, minerals, and antioxidants. Here are some foods that can help maintain your immune system:
- Various citrus fruits
Citrus fruits, such as lemons, limes, mandarins, and various other citrus fruits are known to have high vitamin C content. Vitamin C is good for maintaining your immune system. Falling sick during the changing seasons, such as colds and coughs, can be prevented by meeting the body's need for vitamin C. Vitamin C also plays a role in increasing the absorption of iron from food and helping the immune system work properly to protect the body from disease.
- Broccoli
In addition to fruit, you can also find vitamin C, which is good for maintaining endurance, in vegetables, including broccoli. In addition to vitamin C, broccoli is also rich in minerals that are good for maintaining a healthy body, such as potassium, magnesium, calcium, phosphorus, zinc, and iron. Not only that, broccoli is also rich in fiber, protein, water, complex carbohydrates, B vitamins and vitamin K.
- Green tea
Green tea is rich in polyphenol antioxidants and EGCG ( epigallocatechin gallate ). These two substances are said to be able to protect the body's cells from damage and reduce the formation of free radicals in the body. The content in green tea is also good for strengthening the immune system and good for reducing inflammation.
To get the various benefits above to the fullest, it is recommended that you drink 3 cups of green tea per day. However, it is not recommended to drink green tea excessively because it can reduce the body's ability to absorb iron from food.
- Turmeric
Turmeric, which we all know as a cooking spice, turns out to have extraordinary health benefits. Turmeric, which is commonly used as a main ingredient in curry dishes, can help prevent new infections by strengthening the immune system.
Compounds found in turmeric can help increase levels of the antimicrobial peptide cathelicidin or CAMP protein which boosts the immune system to fight various bacteria, viruses or fungi. To consume it, you can drink turmeric juice and mix it with honey for a more delicious taste. Do it regularly in the morning so that your immune system is optimally maintained.
- Ginger
When the seasons change and it often rains, warm ginger drinks can be a delicious choice. Not only delicious, ginger also contains very strong antioxidants that can help the immune system, especially in protecting the body from digestive problems.
Get Adequate Water Intake
Apart from consuming nutritious food, it is also important to get enough fluid intake. Every tissue and organ in the body depends on water because water helps carry nutrients and minerals to the body's cells. Water also keeps your mouth, nose and throat moist to prevent infection.
The amount of water that needs to be drunk every day depends on each person and is influenced by many factors, but in general the amount of fluid needed by the body is eight glasses a day. If your body lacks fluids you will usually experience pain, fatigue, headaches and constipation.
Rest Enough
Lack of rest and lack of sleep can weaken the immune system. The immune system produces proteins called cytokines . These cytokines are needed to help the body fight infection, inflammation, and stress. When we sleep, the body will release cytokines. So, if you are sleep deprived, the production of cytokines will also decrease, which can lead to a decrease in the ability of the immune system and cell performance to fight infection. This of course can have a negative impact on the resilience of the immune system in fighting infection and the speed of the natural healing process.
Keep the Environment Clean
A dirty environment can be a nest for dust, bacteria, viruses and fungi which can be a source of disease. A dirty house also makes the occupants more susceptible to various diseases, such as diarrhea, typhus, and dengue hemorrhagic fever (DHF). Therefore, don't forget to clean your house and the place where you usually do your activities regularly.
Those are some ways you can do to prevent getting sick at the change of seasons. Don't forget to always have an umbrella or raincoat in your bag. Let's take care of your health and your family to #LiveExcellently.