Everyone seems to be coughing this month. As winter approaches, disease prevention is more important than ever. While liposomal vitamin C is an essential vitamin to add to your daily routine if you don't already have it (it can boost immunity, brighten dull skin and improve energy levels – all important parts of winter health), there are so many more. additional It can help strengthen our body (and brain) this winter.
Vitamin D for immunity
Experts agree that taking vitamin D supplements during the dark, cold months is out of the question. The lack of sunshine at this time of year means most of us will experience at least October to March - around one in six seniors, according to the government. "The Department of Health has identified four risk groups for which the chief medical officer recommends dietary supplements as essential," added Shabir Daya, UK founder of victoriahealth.com. "People under five, women who are pregnant or breastfeeding, and people with darker pigmentation."
Vitamin D receptors on immune cells help the body absorb calcium and phosphate, two minerals important for bone health and growth, and help the immune system function properly. A study by the British Medical Journal found that extra doses of vitamin D help prevent serious respiratory infections. The effects of vitamin D on gut health (which is also closely related to the health of the immune system) were better understood in a 2017 study that found a link between high levels of vitamin D and the abundance of associated gut microbes with gut health. About 1,000 IU is sufficient for the average adult, but try to include it in your diet as well. This means eating fortified cereals that are free of milk, egg yolks, fatty fish, liver and sugar. Instead of oral supplements, patches like Barriers (similar to nicotine patches, but softer) allow the vitamin to enter the bloodstream directly for better absorption.
Vitamin B6 for moodiness
All B vitamins are important, but vitamin B6 is especially important during cold and flu season as it contributes to the normal functioning of the immune system. The reason this is important is that your immune system plays a central role in producing T cells, which are protective cells that send signals that control the response to infection and disease. If you suffer from low energy and increased fatigue during the winter, vitamin B6 should help you because it allows your body to convert food into cellular energy. Seasonal affective disorder (SAD) can cause hopelessness, lethargy, and difficulty concentrating. Vitamin B regulates biochemical pathways and ensures proper cognitive function, and vitamin B6 in particular helps to control mood and mental activity by affecting neurotransmitters in the brain. If you're in a bad mood this winter, it's important to keep up with vitamin B6, as low levels are also linked to the development of depressive symptoms. While there are supplements, the good news is that you should be able to get all the vitamin B6 you need from a healthy diet that includes plenty of chicken, tofu, fish, bananas, and legumes.
Zinc for a restful sleep
It is a mineral, but taking zinc in winter is a good way to strengthen the body's natural defenses against diseases and seasonal skin conditions in particular. "The cold, dry weather in winter can be hard on the skin," says Dr. Giuseppe Aragona, family physician and online medical advisor for Prescription Doctor. "Zinc plays a role in wound healing and maintaining skin integrity. Ensuring optimal zinc levels can help keep skin healthy by preventing problems such as dryness and cracking. As zinc levels help with immune cell dysfunction, its ability to boost immunity has been the subject of much research: other research one supports the possibility that oral zinc tablets may shorten the duration of the common cold. The benefits of taking a daily dose of zinc with vitamin C are also well documented: in one study, scientists found the compound to be very effective. During the winter months, natural light and cold temperatures can often prevent a good night's sleep, but adequate zinc levels can overcome this problem, as studies have shown that supplements can help improve the quantity and quality of sleep. As a winter sleeper, consider enjoying a plate of oysters. As well as being a rich source of zinc, they also contain melatonin, which promotes healthy sleep. has However, to get enough zinc, you have to turn to other food sources, such as meat, fish and shellfish, because the body does not produce it on its own. If you want to add a supplement to the mix, do so for a short period of time or as directed by a health professional, as long-term consumption can cause digestive problems.
Omega 3 for smooth skin
Omega-3 fatty acids are important year-round, but during the winter months, when the weather is colder and drier, they keep skin hydrated and supple. Thanks to their strong anti-inflammatory properties, they are also important in preventing dry skin conditions such as eczema that can often occur in winter, and the same anti-inflammatory effect helps lubricate joints that become stiff in winter. "We already know that omega fatty acids are important for skin hydration and help maintain the skin's barrier," said Lauren Beretta, director of nutrition for the Advanced Nutrition Program. "Because omegas help cell membranes retain moisture, they're also important for boosting the skin's immune system, especially when going in and out of hot and cold spaces during the winter months." Studies have shown that in combination with vitamin D, a synergistic relationship is necessary to improve the bad mood that many suffer from during the winter, especially when it regulates serotonin levels in the brain. Adequate omega intake is important even if heart health is a concern. "Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and docosahexaenoic acid, are important for heart health," Aragona said. "It helps reduce inflammation, lower blood pressure and improve overall cardiovascular function." This is important because winter can constrict the heart and blood vessels.
Iron for better energy
Iron is a mineral that provides the energy needed to produce hemoglobin, an essential component of red blood cells. Hemoglobin carries oxygen throughout the body and extracts energy from food sources. So if you are iron deficient, you will probably feel tired and iron deficient all the time. Children, pregnant women, and menstruating women often have low iron levels, and even winter staples like coffee, tea (and wine) can interfere with healthy iron levels. If you already have a severe cold early in the season, it may be worth getting your iron checked, as low levels can interfere with your body's ability to generate, store and release heat. The recommended daily amount for men is 8.7 mg and double that for menstruating women, 14.8 mg. Make sure you have some vitamin C on hand to increase the absorption of iron supplements. Half a cup of orange juice is enough to promote optimal absorption and even overcome some of the inhibitory effects of substances such as tea and coffee.