6 things to do to prevent illness in the fall - the time of year when you are most likely to get sick

1. The weather is favorable for microorganisms to grow, so it is necessary to prevent diseases in the fall.

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1. The weather is favorable for microorganisms to grow, so it is necessary to prevent diseases in the fall.

2. Ways to proactively prevent autumn diseases.

3. How does good nutrition help prevent autumn diseases?

Every time the seasons change, many people are prone to stuffy nose, itchy or sore throat, constant sneezing, watery eyes, mucus running from the nose down the throat, high fever, muscle aches, joint pain...

There may be many causes for this condition, however, experts believe that a favorable environment for microorganisms to grow and a decline in the body's immunity are two important reasons.

According to Dr. Ha Hung - Central Geriatric Hospital, although autumn weather is considered the most pleasant period of the year, this is a favorable time for bacteria and viruses to develop, causing disease outbreaks and spread in the community, especially in the elderly and children with weak resistance.

Common diseases include fever, colds, and flu; cardiovascular diseases increase due to the body's adaptation to sudden changes in weather, overloading the cardiovascular system; respiratory diseases are easily triggered; joint pain and allergies are also very common.

In particular, the increase in viruses and allergens in the air causes a lot of annoyance, discomfort and even health problems.

Getting a cough or flu during the change of seasons is often due to the change in temperature that allows viruses to thrive. For example, rhinoviruses and coronaviruses are the two main viruses that cause the common cold. These viruses multiply rapidly during the change of seasons, thus increasing the number of people suffering from common colds and hay fever. Experts believe that the main cause of illness is not the change in temperature but the growth of certain viruses during this time. This happens mainly when summer turns to fall or from fall to winter…

2. Ways to proactively prevent diseases in the fall

According to MSc. Dr. Ha Phan Thang, there are a number of different factors that can make many people susceptible to illness during the change of seasons. Therefore, to prevent autumn diseases and other seasonal diseases, it is advisable to practice good lifestyle habits that help prevent or reduce the risk of seasonal diseases.

- Drink plenty of water:Staying hydrated at all times is important, especially when the air is drier. Hydration will help in the long run because drinking enough water helps flush out toxins, clear mucus from the body, and keep the nasal passages and throat moist, giving bacteria less room to take hold.

- Exercise regularly:Exercise improves blood circulation and keeps the immune system healthy, helping to fight viruses and reduce the risk of getting sick during seasonal changes.

-Balanced diet and rest: Incorporate fresh fruits and vegetables into your meals, supplement your ideal amount of vitamins and minerals, then get enough sleep and rest to restore your health, keep your body in a stable condition and create strength to fight against diseases. Increase your intake of foods rich in vitamin C. Some foods rich in vitamin C include guava, red peppers, oranges and grapefruit juice. Consume foods rich in zinc to fight infections.

- Practice proper hygiene: The global pandemic has taught us the importance of good hygiene, washing hands frequently, avoiding touching surfaces such as doorknobs or switches, covering our faces when coughing or sneezing… This helps reduce the risk of potential infection for ourselves as well as those around us.

Wearing a mask is a useful preventive measure to keep warm, keep the nose clean to avoid virus infection and improve immune defense. Washing hands regularly before eating, after using the toilet, and limiting touching eyes, nose or mouth are also effective ways to prevent disease-causing microorganisms from entering the body.

- Vaccination:As the season changes, the virus is constantly changing and often of unknown origin, so it is best to get a flu shot to prevent it.

- Timely diagnosis:Most inflammatory diseases can cause fever. It is important to see a doctor to find out the cause and get the right treatment. Seasonal changes that occur in different regions each year increase the risk of developing certain diseases, for example, at this time of year people in the North are affected by an increase in dengue fever.

In addition, getting enough 8 hours of sleep, staying indoors when sick, consulting a doctor when allergies persist... are some measures that can help people increase immunity, reducing the risk of illness when the weather changes.

3. How does good nutrition help prevent fall diseases?

Fall is the season for a variety of delicious fruits and vegetables that have many health benefits. In particular, a diet rich in fruits and vegetables, along with protein, whole grains, and legumes, supports a healthy heart. By choosing foods that are in season, you will increase your health benefits because you get more nutrients from the foods you eat.

The following fruits and vegetables are very good in helping to improve health and prevent diseases in the fall:

- Apple:According to the United States Department of Agriculture (USDA), a medium-sized apple has nearly 4.8 grams of fiber. Leave the skin on, as it contains a lot of fiber as well as polyphenols called flavonoids (beneficial compounds), and the skin also provides a lot of vitamin C (9.2 mg per medium-sized apple). Apples have also been shown to reduce the risk of heart disease and type 2 diabetes, along with repairing lung damage caused by smoking, according to a 2017 study published in the European Respiratory Journal.

- Pear:A medium pear has 5.5 grams of fiber and only 101 calories. You'll also get nearly 8 mg of vitamin C and 206 mg of potassium in a medium pear, according to the USDA. Potassium is important for helping cells function properly, regulating the heart, and keeping muscles and nerves working properly.

- Cranberries:Half a cup of chopped cranberries contains about 2 grams of fiber and about 7.5 mg of vitamin C. These numbers make cranberries a heart-healthy food that can improve blood pressure and cholesterol, according to the American Heart Association. Additionally, the anthocyanins that give these little red fruits their distinctive color may reduce oxidative stress.

- Sweet potato:Sweet potatoes are rich in vitamins A and C, which help boost immunity. Sweet potatoes are packed with nutrients, fiber, vitamin A, and vitamin C. In fact, one medium sweet potato contains 3.6 grams of fiber; 1,150 mcg of vitamin A; 18.2 mg of vitamin C.

- Broccoli:Broccoli contains sulforaphane, a compound that may protect against cancer. One cup of chopped broccoli provides 2.3 grams of fiber; 78.5 mg of vitamin C; and 92.8 mcg of vitamin K.

- Pumpkin:Pumpkin is rich in beta carotene, which is converted to vitamin A, providing many health benefits to the body. According to the USDA, one cup of cubed raw pumpkin provides 3,600 mcg of beta-carotene. You'll also get a total of 494 mcg of vitamin A per cup. Pumpkin also provides 10.4 mg of vitamin C per cup, 7.1 g of fiber...

- Leek:Leeks are an anti-inflammatory food that helps fight disease. Leeks are a nutritious and healthy fall food thanks to their high flavonoid content, especially kaempferol, which has been shown to protect against heart disease. According to the USDA, 1 cup of leeks provides about 1.6 grams of fiber and only 54 calories. According to the American Optometric Association, you’ll also get about 1,690 mcg of lutein and zeaxanthin, making leeks a good source of these antioxidants that can help prevent eye diseases, including cataracts and age-related macular degeneration.