How to stay healthy this fall?

By Azernews

Narmina Mammadova

Autumn has come, summer is again in the past, and it's time to think about our health.

In vain we consider autumn-winter-spring infections as inevitable. It is still possible not to fall ill in the autumn and winter, and we should strive to do it. There are several short tips adherence to which can help you avoid the illness.

Here are the easy rules to follow:

We are what we eat!

First of all, we must eat healthy. Viruses care about the way we eat. Local fruits and vegetables will benefit not only health, but also the budget, so it's time to get the most out of the autumn harvest. Pumpkin and grapes, apples and pears, walnuts and beans are tasty, healthy and quite affordable.

It is proved that if a person loves sweets, he is more susceptible to the attack of pathogenic microorganisms. Sucrose is a nutrient for many residents of the microworld.

However, viruses don’t like the food containing proteins - meat, chicken, and fish.

Fiber in vegetables will support digestion, while proteins and fats in legumes and nuts will provide energy.

Viruses also do not tolerate when the “owner” eats iron-containing food (meat, buckwheat, pomegranates, etc.).

Autumn is an ideal season to spend some time in the kitchen preparing your favorite nourishing foods. It is a great time for enjoying warmer meals prepared with love. Set aside a few hours each weekend to prepare some of your favorite foods for the week. This is a great way to take care of yourself, align with the inward energy of the season, and a bonus -- you’ll have food to bring to work all week!

Rest enough!

Sleep is essential for keeping us healthy and happy. Honor the change in season by aligning with the natural cycle. Studies show that over time, lack of quality sleep impairs the immune system which makes us more susceptible to colds and viruses that frequently float around during these cooler months.

Lack of bedtime has also been linked to low energy reserve and weight gain. Ideally, adults should get 8-10 hours of sleep per night regardless of the season. However, it’s important to take into account that we are all different. Some people feel great after a 6-7-hours sleep and others need much more. Experiment with your sleep over the next few weeks and see what works best for you. Naps are also a great way to build some rest into your schedule. Bottom line, try to get as much rest as possible to keep yourself healthy this season!

Moving is living!

We need strong muscles, heart and blood vessels. Swing press, strengthen the shoulder girdle. Children need to exercise at least three times a week, and adults should do the exercises at least 5-10 minutes twice a day. Walking is also a good idea. About 5,000-7,000 steps (3-5 km) per day will keep you feet and healthy.

Adhering to at least these three rules can change your life in a positive way and keep the illness away from you.