Durante el invierno, es importante cuidar de nuestro bienestar adoptando un estilo de vida saludable: actividad física habitual y dieta variada. Sin embargo, estos no son los únicos aspectos a destacar, a continuación se ofrecen algunos consejos para disfrutar del invierno lo mejor posible.

Invierno

Durante el invierno, nuestro cuerpo puede enfrentarse a varios cambios medioambientales. No obstante, esto no supone un gran problema: si nos preparamos bien con un estilo de vida saludable durante el otoño el impacto puede verse reducido porque nuestro cuerpo ha tenido tiempo suficiente para adaptarse. De hecho durante el invierno, cuando las temperaturas bajan, podemos ser más susceptibles a infecciones1.Además, podemos sentirnos cansados y de mal humor debido al periodo prolongado de oscuridad que caracteriza esta estación en nuestras latitudes2.

  1. Fares, A. Factors Influencing the Seasonal Patterns of Infectious Diseases. Int J Prev Med 4, 128–132 (2013).
  2. Johnsen, M. T., Wynn, R. & Bratlid, T. Is there a negative impact of winter on mental distress and sleeping problems in the subarctic: The Tromsø Study. BMC Psychiatry 12, 225 (2012).
  3. Information, N. C. for B., Pike, U. S. N. L. of M. 8600 R., MD, B. & Usa, 20894. How does the immune system work? InformedHealth.org [Internet] (Institute for Quality and Efficiency in Health Care (IQWiG), 2020).
  4. 10 winter illnesses (https://www.ridgmountpractice.nhs.uk/syndication/live-well/healthy-body/10-winter-illnesses – Último acceso en abril de 2021).
  5. LaVoy, E. C. P., McFarlin, B. K. & Simpson, R. J. Immune Responses to Exercising in a Cold Environment. Wilderness & Environmental Medicine 22, 343–351 (2011).
  6. Coates, M., Blanchard, S. & MacLeod, A. S. Innate antimicrobial immunity in the skin: A protective barrier against bacteria, viruses, and fungi. PLOS Pathogens 14, e1007353 (2018).
  7. da Silveira, M. P. et al. Physical exercise as a tool to help the immune system against COVID-19: an integrative review of the current literature. Clin Exp Med 1–14 (2020) doi:10.1007/s10238-020-00650-3.
  8. Aranow, C. Vitamin D and the Immune System. J Investig Med 59, 881–886 (2011).
  9. NHS. 5 ways to wipe out winter tiredness (https://www.nhs.uk/live-well/sleep-and-tiredness/5-ways-to-wipe-out-winter-tiredness/?tabname=tiredness-and-fatigue – Último acceso en marzo de 2021).
  10. Melrose, S. Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depress Res Treat 2015, (2015).
  11. Dixon, M. Winter ready: the importance of nutrition and lifestyle (https://www.nutritionist-resource.org.uk/memberarticles/winter-ready-the-importance-of-nutrition-and-lifestyle#accept-cookies – Último acceso en marzo de 2021). (2020).
  12. Vitamin C and contribution to the normal function of the immune system: evaluation of a health claim pursuant to Article 14 of Regulation (EC) No 1924/2006. EFSA Journal (2015).
  13. Scientific Opinion on the substantiation of health claims related to vitamin C and reduction of tiredness and fatigue (ID 139, 2622), contribution to normal psychological functions (ID 140), regeneration of the reduced form of vitamin E (ID 202), contribution to normal energy-yielding metabolism (ID 2334, 3196), maintenance of the normal function of the immune system (ID 4321) and protection of DNA, proteins and lipids from oxidative damage (ID 3331) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal (2010).