It seems like everyone has a cough this month. As winter sets in, it becomes more important than ever to fortify yourself against illness. And although liposomal vitamin C is the gold standard vitamin to include in your daily routine, if you haven’t already added it (it can boost immunity, brighten dull skin, and improve energy levels. (all important parts of winter health), there are plenty of supplements that can help strengthen our bodies (and our minds) this winter.
Vitamin D for immune support
Experts agree that during the dark and cold months, supplementing with vitamin D is not a compromise. According to the government, the lack of sunshine at this time of year means most of us will be exposed to sunlight at least from October to March, with around one in six adults falling short. Shabbir Daya, co-founder of victoriahealth.com in the United Kingdom, says the Department of Health has identified four key risk groups for whom the Chief Medical Officer has recommended supplementation as essential. Under five years of age, the elderly, pregnant or breastfeeding women, and people with dark skin.
Along with helping the body absorb calcium and phosphate, two essential minerals for bone health and growth, vitamin D receptors in immune cells help the immune system function as it should. In a research conducted by the British Medical Journal, vitamin D supplements also proved to be helpful in warding off severe respiratory infections. The impact of vitamin D on gut health (which is also closely linked to immune health) is becoming better understood, with a 2017 study linking higher levels of vitamin D and an abundance of gut microbes to good gut health. The relationship between is shown. A dose of about 1,000 IU is sufficient for the average adult, but try to include it in your diet as well. This means plenty of milk, egg yolks, fatty fish, liver and unsweetened fortified cereals. Instead of oral supplements, there are also patches like Barriere (similar to nicotine patches, but prettier) that allow vitamins to go directly into your bloodstream for more successful absorption.
Vitamin B6 for bad mood
All B vitamins are important, but since B6 contributes to the normal functioning of the immune system, it is especially important during cold and flu season. It’s key because it plays a central role in the production of T lymphocytes, protective cells that send signals that control your immune system’s response to infections and diseases. If you suffer from low energy and increased fatigue during the winter, B6 should help, as it enables your body to convert food into cellular energy. Seasonal affective disorder (SAD) can cause feelings of hopelessness, lethargy, and difficulties concentrating. B vitamins regulate biochemical pathways and ensure proper cognitive function, while B6 specifically affects neurotransmitters in the brain, helping to regulate mood and mental functioning. If you suffer from depressed mood during winter, it’s essential to keep your vitamin B6 up, as low levels have also been linked to the development of depression symptoms. Although there are supplements available, the good news is that you should be able to get all the B6 you need from a healthy diet that includes plenty of chicken, tofu, fish, bananas and beans.
zinc for good sleep
It’s a mineral, but taking zinc in the winter is a good way to strengthen your body’s natural defenses, especially against seasonal skin conditions and diseases. The cold and dry air of winter can be harsh on the skin, says Dr Giuseppe Aragona, a GP and online medical advisor at Prescription Doctor. Zinc plays a role in wound healing and maintaining skin integrity. Ensuring optimal zinc levels can contribute to healthy skin, preventing problems like dryness and cracking. Zinc levels contribute to the impaired function of immune cells, its ability to strengthen immunity has been well researched, another study supports the possibility that mouth-dissolving zinc lozenges may shorten the duration of colds. can do. The benefits of taking zinc along with a daily dose of vitamin C are also well-documented: In one study, scientists found that this combination was quite effective in reducing runny nose. The lack of natural light and cold temperatures during the winter months can often prevent us from getting a good night’s sleep, but adequate levels of zinc can combat this, with research showing that supplementation can improve both the quantity and quality of your sleep. Can help in improving. If you’re really struggling to get some good eyelashes this winter, consider a plate of oysters. Along with being a rich source of zinc, they also contain melatonin which supports healthy sleep. However, you’ll need to look to other dietary sources like meat, fish and shellfish to get enough zinc, as the body doesn’t produce it on its own. If you want to add any supplements to the mix, do so only for a short period of time or as directed by a health care professional as taking too much for a long period of time may cause digestive problems.
Omega-3 for soft skin
The fatty acids found in omega-3 are important all year round, but in the winter months when the air is cold and dry, they ensure that the skin remains well moisturized and elastic. Due to their powerful anti-inflammatory properties, they are also important for keeping dry skin conditions like eczema at bay, which can often flare up badly during winter, while the same anti-inflammatory action helps lubricate joints that get stiff in the cold. Also helps. We already know that omega fatty acids are important for hydrated skin and help support the skin barrier, explains Loren Perretta, head of nutrition in the Advanced Nutrition Program. Because omegas help cell membranes retain moisture, they are also important in supporting the skin’s immune system, especially when going in and out of hot and cold places during the winter months. Research has shown that when paired with vitamin D, there is a synergistic relationship between the two, especially when it comes to regulating serotonin levels in the brain, which are experienced by many people during the winter. It is important to improve one’s bad mood. Adequate omegas are also important if heart health is a concern. Aragona says omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are important for heart health. They help reduce inflammation, lower blood pressure, and improve overall heart function. This is important because cold can bring additional cardiovascular stress.
Iron for better energy
Iron is an energetic mineral that is needed to make hemoglobin, an important part of red blood cells. Hemoglobin carries oxygen around the body and extracts energy from food sources, so if you have an iron deficiency, you’ll likely feel constantly tired and feel like you’re running on an empty stomach. Children and pregnant and menstruating women often have low iron levels, while traditional winter hot drinks like coffee and tea (and wine) can also interfere with healthy iron levels. If you’re already feeling extremely cold at the start of this weather, it might be worth checking your iron, as low levels can hinder your body’s ability to produce, store and dissipate heat . The recommended daily amount for men is 8.7 mg and for menstruating women approximately double that or 14.8 mg. To increase the absorption of your iron supplements, make sure you have some vitamin C. Just half a glass of orange juice is enough to support optimal absorption and even reverse some of the inhibitory effects of substances like tea and coffee.
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