After the first warm fruitful months of autumn comes November. Daylight hours are shortening, the sky is covered with gray clouds, and performance is declining.
What can I do to keep my former working capacity and positive mood? We asked for advice Christina Bashuktherapist and doctor of functional diagnostics.
Mandatory medical examination
Autumn is a period of exacerbation of many chronic diseases, such as stomach and duodenal ulcers, arthritis, coronary heart disease, chronic obstructive pulmonary disease, diseases of the genitourinary, nervous system, etc. Therefore, if you feel worse, do not delay visiting a doctor. Once a year, it is recommended to undergo a comprehensive check-up of your body in order to identify possible problems at the earliest stages.
The required minimum includes:
- general analysis of blood and urine,
- biochemical blood test (renal, liver tests, lipid profile, electrolytes),
- chest x‑ray,
- Ultrasound of the heart, abdominal organs and kidneys,
- for women — examination by a gynecologist, for men — by a urologist.
Remember: the best treatment is prevention.
If there are no contraindications, get a flu shot. At the height of the season (end of November — December), vaccination will not be as effective, since it will take about 2 weeks for the body to form an immune response.
You need to get vaccinated against the flu every year. The need for this lies in the constant variability of the virus. WHO recommends first of all to vaccinate:
- young children,
- old people,
- pregnant women,
- people with chronic diseases.
This category is more at risk of complications such as pneumonia, myocarditis, encephalopathy, liver and nervous system pathologies, and others.
Include more vegetables, fruits, greens, eggs, meat products, fatty fish in your diet to prevent anemia, as well as hypovitaminosis. For those who did not have time in the summer — now is the last opportunity to prepare vegetables, fruits and berries for the winter.
It is better to give preference to freezing rather than conservation, which will keep the vitamin and mineral composition of the products practically unchanged.
And how nice it is to treat homemade delicious sea buckthorn tea. A handful of frozen berries, a piece of ginger, orange, mint, pour boiling water, add sugar to taste. A real cocktail of vitamins C, B, PP, A, E, phosphorus, magnesium, calcium and other nutrients. Besides very tasty.
WHO recommends that adults aged 18 to 64 should do at least 150 minutes of moderate-intensity aerobic exercise per week. A great excuse to get out a couple of stops early or finally sign up for a gym or pool.
Speaking of pools. Many people during the flu season try to avoid visiting it. However, disinfected pool water is detrimental to most microbes and viruses. The main danger lies in the locker rooms and other common areas. So from the point of view of epidemiology, visiting the pool is not more dangerous than visiting a supermarket or traveling by public transport.
Lack of sleep and, as a result, a deficiency of melatonin (a pineal gland hormone produced at night) can lead to a decrease in immunity. Before going to bed, ventilate the room well and turn off the heater: the recommended air temperature in the bedroom is 18–20 ° C.
An hour before you go into the arms of Morpheus, put your gadgets aside. Blue radiation from screens affects circadian rhythms, provokes headaches and insomnia.
Fruit flies exposed to blue light had retinal damage and lived shorter lives than fruit flies kept in darkness or natural light, according to a study by scientists at Oregon State University. The results of the study were published in the journal Aging and Mechanisms of Disease.
And to make waking up easy, install a sleep tracker on your smartphone (for example, Sleep cycle, Good Morning, Sleep Time). The application tracks the phases of sleep and wakes you up at the most optimal period in the “window” 30 minutes before the alarm. You are cheerful and ready to conquer the world!
Dress for the weather
Fur hats and heavy sheepskin coats are becoming a thing of the past and are being replaced by light, eco-friendly and hypoallergenic materials. Sintepon, tinsulate, fibertec, holofiber … The choice is huge, and the advantages are obvious. Clothing with synthetic fillers does not get mites, it keeps its shape well, it can be washed in a washing machine and it can withstand low temperatures (even down to ‑30°C).
Avoid crowded places and wash your hands more often (required with soap and for at least 30 seconds.) If there is no watch at hand, sing “Happy Birthday”. Or “Chervona Ruta”. It’s already a matter of taste.
Also, smile and laugh more often. It is not only beautiful, but also good for health. Laughter not only improves mood and reduces anxiety levels, but is also a great workout for the cardiovascular system. Be healthy!