— How to prepare the body for winter?
— First of all, it is important to lead a healthy lifestyle. This means giving up smoking, alcohol, and other bad habits, maintaining a sleep schedule (seven to eight hours), eating healthy, engaging in regular physical activity, and taking walks outdoors. If possible, swimming is recommended, and one should dress according to the weather.
During the autumn-winter period, there is an increase in acute respiratory viral infections, so it is advisable to avoid crowded places. For example, mothers with small children often visit shopping centers and can catch airborne viruses.
After returning from outside, be sure to wash your hands and rinse your upper respiratory tract.
There is a specific immunotherapy—vaccination against influenza, which is recommended to be done before the start of epidemics. First and foremost, the vaccine should be received by elderly people with chronic diseases (such as chronic obstructive pulmonary disease, diabetes, hypertension) and frequently ill children.
If a person has been ill more than three times during the winter period, this is considered frequent illness.
Unfortunately, there are not enough vaccines for everyone who wants them—they will only be available to at-risk groups. The Ministry of Health has purchased about 64,000 doses, but vaccinations can also be obtained at private medical centers.
— Is it necessary to undergo preventive examinations before winter?
— Every person should undergo regular preventive medical check-ups, and this does not have to be done only in winter. One should get a general blood test, check blood sugar and cholesterol levels, undergo fluorography, and other examinations as indicated, including an ECG.
— Is it recommended to take vitamins or other medications before winter?
— There is no need to take vitamins without a doctor's prescription. Vitamin complexes should only be used as indicated. For example, if a person does not have access to fresh vegetables and fruits, a doctor may prescribe an oral vitamin complex. However, in Kyrgyzstan, healthy food is available, which is a significant advantage.
If there are complaints of weakness or fatigue, it is necessary to first get a general blood test and check ferritin levels, as iron deficiency can cause such symptoms.
Despite Kyrgyzstan being a sunny country, many people experience vitamin D deficiency, possibly because they spend a lot of time indoors and rarely get sunlight at the right times.
The need for supplements depends on the individual characteristics of each patient, which can only be determined through examination.
— How to adjust the diet before winter?
— Almost all foods can be included in the diet, but in reasonable amounts. It is recommended to consume broths once a day to maintain hydration. One should eat more protein-rich foods, not forgetting about meat, dairy products, eggs, nuts, fruits, and vegetables.
If there are no allergies, a mixture of nuts, dried apricots, and other dried fruits with honey can be prepared.
Many focus on foods rich in vitamin C, but it is important to remember that some of them can increase acidity in people with stomach problems, so moderation should be observed. If the body craves them and there are no contraindications, such foods can be added.
Modern youth often consume fast food, which is high in trans fats, and sugary drinks, which should be excluded from the diet.
— How to properly harden the body without harming oneself?
— Hardening should begin in warm weather. A contrast shower helps to invigorate, activates the nervous system, and increases tone. It is suitable for many, but there are contraindications, so it is advisable to consult a doctor before starting hardening.
It is not recommended to start hardening abruptly in winter, as this can lead to colds.
During the winter period, it is important to create a comfortable and warm atmosphere both at home and at work.
— Why do many people experience a decrease in mood and apathy in winter?
— This is related to psychosomatic factors. The transition from summer to autumn and from autumn to winter is felt differently by everyone. It is important to understand that there is no bad weather in nature, and each season should be perceived positively. Walks in the fresh air can help improve sleep quality and increase productivity.
However, if a person is experiencing depressive states or problems in personal life or at work, it is advisable to seek professional help.
— Why does skin condition worsen in winter and how to avoid it?
— In winter, people drink less water than in summer, which leads to dry skin. Don't forget to drink more fluids. Open areas of the body, such as the face and hands, especially suffer, particularly in the elderly, who experience a deficiency of hormones, leading to a thinning protective skin layer and loss of elasticity.
If the indoor air is too dry, a humidifier can be used, but it should not be kept on all day to avoid excessive humidity.
— How does a lack of fresh air affect health?
— This can lead to oxygen deprivation, headaches, weakness, rapid fatigue, and decreased productivity. Fresh air is essential for maintaining health.
If rooms are not ventilated, viruses accumulate in them, increasing the risk of illness.
— What mistakes do people make when trying to strengthen their immunity?
— Often, people take vitamin complexes and dietary supplements without consulting a doctor, and during ARVI and influenza, they self-medicate and buy antibiotics. It is important to consult a doctor to avoid serious complications.
