How to stay healthy and safe this winter: Essential tips

Winter is already here, bringing with it the cold, rain, and viruses. Various things can harm our bodies, but the main reason illness increases in winter is that we spend more time in closed and less ventilated spaces, which allows viruses to spread easily from person to person. To get through the cold season smoothly and healthily, it’s important to prepare accordingly and focus on a few simple principles.

So, how can we get ahead of the curve? David Pepo, chairman of the Pharmacists’ Union, gave us several essential tips for preparing for a healthy winter that won’t compromise our immune system.

Ventilation and Maintenance of Living Environment

Even when it’s cold outside, it’s important to ventilate the house at least once a day to refresh the air and reduce the risk of bacteria and virus buildup. Additionally, avoid excessive heating, which can dry out the air and make breathing difficult – it’s better to keep a comfortable but not excessive warmth.

Nasal Congestion Is a Natural Phenomenon

During the winter season, nasal congestion is almost inevitable, and it’s part of the body’s defense mechanism against infections. Therefore, instead of rushing to dry up the congestion with medications, it’s better to simply blow your nose when needed and breathe through the mouth if the congestion interferes. It’s important to remember – the moisture in the nose is essential for protecting the airways, and it helps the body fight pathogens. If there is thick and inflammatory nasal congestion or coughing with thick mucus, it’s recommended to see a doctor.

Strengthening the Immune System with Nutrition

Most of the strengthening should come from nutritious and varied food: Fruits and vegetables, whole grains, nuts, and legumes – all provide essential nutrients that support the immune system. Especially in winter, it’s important to make sure you eat from all food groups and strengthen your immune system.

Stocking Basic Medications for When Needed

It’s a good idea to check your medicine cabinet in advance and make sure it contains the basics – pain relievers, fever reducers, and remedies for the throat and cough. Be sure to check the expiration dates and update as needed. Additionally, it’s recommended to store medications correctly – in a cool, dry place, away from moisture and heat that could affect their quality. In homes with children, it’s essential to have age-appropriate medications with the correct dosages. Also, make sure to keep the medicines out of children’s reach and follow the usage instructions carefully.

Maintaining Physical Activity and Adequate Sleep

The tendency to avoid physical activity in the winter can weaken the immune system. Regular physical activity, like brisk walking or light exercises, helps maintain overall health and reduces stress – another important factor in supporting the immune system. Additionally, adequate and quality sleep is crucial for the immune system. Lack of sleep can weaken the body and affect its ability to fight infections. Furthermore, managing stress on a daily basis – whether through breathing, meditation, or calming hobbies – helps maintain balance and health.

Don’t Forget Mental Health

With the arrival of winter, there is often an increase in the use of medications for seasonal illnesses like colds, flu, and coughs, but this year there is an additional aspect: The combination of the cold season with security tensions means that people are also seeking mental support through sedatives, sleep aids, and anti-anxiety medications. The gloomy winter, combined with the unstable security situation, can lead to low moods. Therefore, this year, it’s important not only to stock up on medications for winter but also to pay attention to mental health and find ways to cope with stress.