Olga Ulankina, a medical expert at the Hemotest laboratory, tells us how to effectively protect ourselves from acute respiratory viral infections in the fall.

According to her, a comprehensive approach to seasonal illness prevention works best.

‘The first line of defense is strengthening the local immunity of the mucous membranes. Maintaining optimal indoor humidity is crucial; the dry air in heated offices and apartments significantly reduces the protective properties of the respiratory tract.

If you don’t have a dedicated electric humidifier, you can hang a damp cloth on radiators or simply spray water into the air from a spray bottle,’ the doctor noted.

In addition, the diet should be complete, balanced, and include the recommended number of proteins, fats, carbohydrates, vitamins, and minerals.

‘During the cold season, foods rich in zinc, selenium, and vitamin C are especially beneficial: pumpkin seeds, beef, Brazil nuts, fish, rose hips, and sauerkraut. Vitamin D deficiency also shouldn’t be overlooked, as it significantly reduces antiviral defenses.

It’s best to check your vitamin D levels with blood tests and, on your doctor’s recommendation, add foods rich in this vitamin to your diet or take special vitamin supplements,’ Ulankina said.

Regular physical activity is also an effective way to strengthen the immune system.

‘You don’t necessarily need to use exercise machines: cycling, active play with children or your dog, and even just brisk walking also improve blood and lymph circulation, including immune cell function, and reduce the risk of contracting seasonal illnesses.

However, it’s important to avoid overexertion; intense exercise during peak epidemic periods can temporarily weaken the body’s defenses,’ she noted.

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It’s also important not to neglect hygiene. After returning from outside and before eating, be sure to wash your hands with soap, which destroys up to 80-90% of pathogens.

It’s also important to monitor your psychological state. Chronic stress increases cortisol levels, which suppresses lymphocyte activity, Ulankina concluded.

Previously, psychiatrist and narcologist Ruslan Isaev warned that drinking alcohol during an acute respiratory viral infection, the flu, or coronavirus infection is unsafe and can significantly worsen the illness. You can share this story on social media: TELL US WHAT YOU THINK

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