Khaberni - As temperatures drop and the cold and flu season approaches, many struggle to fend off viruses, while others survive unscathed. Experts attribute it to the strength of the immune system, the body's first line of defense against diseases.
In the United Kingdom, about 15 million people are affected by colds and the flu annually, with most adults experiencing it two to three times, while children face it between five and eight times on average. Infection rates increase in autumn and winter because people spend more time indoors, facilitating virus transmission, according to "The Sun" newspaper.
Here are some early signs that may indicate weak immunity, along with expert advice to boost it:
1- Constant craving for sugar
A persistent need for sweets could be a sign of weak immunity, as the body looks for quick energy. It is advised to replace sugars with fruits, nuts, and seeds rich in fibers and minerals.
2- Constant tiredness despite sufficient sleep
Constant fatigue may indicate that the body is conserving energy to support a weak immune system. Experts recommend a balanced diet rich in protein and fiber, drinking at least eight glasses of water daily, and reducing salt, sugar, and fats. Vitamin D intake during winter is also advised to compensate for the lack of sunlight exposure.
3- Easy bruising
Frequent bruising may indicate a deficiency in Vitamin C or zinc, which are essential for strengthening the body's defenses. To obtain these nutrients, it is recommended to consume citrus fruits, bell peppers, kiwis, and pumpkin seeds.
4- Constant thirst and dry throat
Dehydration weakens the mucous membranes in the nose and throat, making it easier for germs to enter. It is advised to stay hydrated throughout the day, monitoring urine color to ensure it is light yellow.
5- Sleep disturbances
Poor or interrupted sleep negatively affects immunity. To improve sleep, it is advised to reduce screen use before bed, avoid caffeine and alcohol, and keep regular sleeping hours.
6- Sores and blisters around the mouth
The appearance of cold sores (herpes) may indicate weak immunity, where the dormant virus emerges under stress or illness. Topical creams can be used to alleviate pain and accelerate healing, and it's recommended to consult a doctor if the condition recurs.
7- Slow healing wounds
If small wounds take a long time to heal, it may indicate a slow immune system. Consuming protein-rich foods such as eggs, fish, and legumes is recommended to promote natural repair.
8- Frequent infections or recurrent need for antibiotics
Recurring illnesses or the need for antibiotics more than twice a year can indicate weak immune protection, and it's important to consult a doctor if symptoms do not improve within a few days.
9- Frequent colds
Frequent colds or slow recovery from them are among the prominent indicators of weak immunity. Experts recommend a healthy lifestyle that includes a balanced diet, adequate sleep, regular physical activity, and avoiding smoking and stress.
Sanjay Nathwani, a pharmacist in the British "Boots" chain, says, "It's normal to catch a cold sometimes, but if infections are frequent or recovery is slow, your immune system may need additional support. If you have any concerns about weak immunity, consult your GP to assess your condition."
