With the arrival of autumn, our bodies face a series of environmental and biological changes that impact our health and well-being.
Shorter days, falling temperatures, increased humidity, and fewer hours of sunlight are factors that affect the immune system, metabolism, and even sleep quality.
Preparing appropriately for the change of season is therefore essential to reduce the risk of illness and maintain good psychophysical balance.
Why do we get sick more often in autumn and winter?
The autumn-winter period is characterized by a higher incidence of respiratory infections, colds, flu, and seasonal ailments. The main reasons are several:
- Cold and humid climate: the cold does not directly “cause” the disease, but lowers the temperature of the respiratory tract making it easier for viruses to replicate.
- Longer time spent in closed environments: in autumn, people tend to spend more time indoors and in crowded spaces, which increases the transmission of pathogens.
- Natural defenses are decreasing: Decreased sunlight reduces the synthesis of vitamin D, an important immune regulator.
- Seasonal stress: returning to daily routine after the summer holidays And the first cold ones are everyone factors that strain the body.
What happens to the immune system?
The immune system is a complex "army" that defends the body from viruses and bacteria and during autumn it undergoes various stresses:
- Reduction of vitamin D: less daily exposure to the sun reduces the skin's production of vitamin D, a molecule essential for the activation of T lymphocytes.
- Alterations of the intestinal microbiotaTraditionally, a diet higher in carbohydrates and saturated fats and lower in fresh fruit and vegetables can weaken the intestinal barrier, which is key to the immune response.
- Increased low-grade inflammationClimate change and psychological stress can increase levels of cortisol, a hormone that in excess suppresses immunity. The quantity and quality of sleep also plays an important role.
Nutritional advice to follow
Seasonal nutrition plays a decisive role and therefore it is advisable to follow some simple suggestions such as:
- Increase seasonal fruits and vegetables (pumpkin, cabbage, spinach, citrus fruits, pomegranate, kiwi) rich in vitamins, polyphenols and fibre.
- Give preference to whole grains and legumes This is always a good habit, especially in autumn and winter, as it provides slow-release energy and supports the intestinal microbiota.
- Integrate quality protein sources, a rule to always use in all seasons such as fish, eggs, dairy products, white meat, whey proteins, useful not only for muscles but also for antibodies and immune cells.
- Use spices and aromatic plants such as ginger, turmeric, cinnamon and garlic, which have antimicrobial and anti-inflammatory properties.
Reduce calories and rebalance macronutrients?
The change of season may require a slight reduction in calories compared to summer, when energy expenditure is higher, although you should not overindulge.
- CarbohydratesIt's best to reduce simple sugars in favor of whole grain sources, not only for their prebiotic effect but also to keep blood sugar levels constant.
- Proteins: maintain a good intake (1.2/1.8 g/kg of body weight proportionally to the type of activity) to support the immune response and cell turnover.
- FatsIn autumn, it's helpful to slightly increase your intake of mono- and polyunsaturated fats (extra virgin olive oil, nuts, oilseeds, and omega-3-rich fish), which reduce inflammation and provide consistent energy.
Less light, more sleep problems and circadian rhythms
The decrease in autumn and winter sunlight affects the circadian rhythmThe pineal gland produces more melatonin, but irregularly, and this can lead to:
- Daytime sleepiness
- Difficulty falling asleep or waking up during the night
- Worsening of mood (the so-called “seasonal blues”)
Exposing yourself to natural light during the middle of the day and maintaining regular sleep-wake routines helps synchronize your biological clock.
How can you help your body? Targeted supplementation.
To deal with the change of seasons, various nutrients and phytocompounds can support the body:
- Vitamin D: essential for immune regulation and infection prevention.
- Vitamin C: powerful antioxidant, stimulates collagen production and improves the functionality of immune cells.
- Zinc and selenium: minerals that support the immune system and reduce oxidative stress.
- Polyphenols (quercetin, resveratrol, citrus flavonoids): with anti-inflammatory and antiviral action.
- Probiotics: they rebalance the intestinal microbiota, crucial in immune regulation.
- Adaptogenic phytocomplexes (echinacea, astragalus, eleutherococcus, rhodiola): increase resistance to stress and immune reactivity.
- Melatonin and magnesium: useful for sleep disorders related to seasonal changes.
Nutrifarma Products: Targeted Support
Nutrifarma has always been committed to researching innovative and effective formulations for a variety of health issues and offers several specific solutions for dealing with the autumn season.
-
IMMUNAC
Contains immunostimulant plant extracts (such as echinacea and astragalus), zinc, and vitamin C. It is useful for strengthening natural defenses and preventing seasonal infections. -
EUVIR
Formula designed to support the antiviral response thanks to phytocomplexes and antioxidant vitamins. Recommended for the first cold symptoms or as a preventative measure during high-risk periods. -
EPINOX fast
Food supplement based on valerian, hops, California poppy, and hawthorn with melatonin. Melatonin helps reduce the time it takes to fall asleep. The beneficial effect is obtained when taken shortly before bedtime. -
SERENOX
Based on relaxing plant extracts (passionflower, valerian, lemon balm) and melatonin. Suitable for those suffering from seasonal insomnia or anxiety related to circadian rhythm changes. -
VITA D 2000
High-dose vitamin D3, useful during months with little sun exposure. Essential for the immune system, bones, and muscles. -
VITA C 1000
High intake of prolonged-release vitamin C, ideal for supporting the immune system and reducing tiredness and oxidative stress. -
COLOBUTIR
It is a dietary supplement based on Sodium Butyrate, a short-chain fatty acid naturally produced by the intestinal flora, which, together with Vitamins D, B6, and B12, contributes to the normal function of the immune system. The presence of Riboflavin (Vitamin B2) contributes to the maintenance of normal mucous membranes.
Conclusion
Autumn is a transitional season that requires adaptation. Our bodies must cope with falling temperatures, shorter days, and an increase in circulating viruses.
Getting ready means:
- take care of your diet by favoring fresh and seasonal foods,
- rebalance macronutrients by slightly increasing good fats,
- protect sleep and biological rhythms,
- support your defenses with targeted supplements.
Nutrifarma products are effective and specific tools for strengthening the immune system, improving seasonal stress management, and maintaining high energy levels.
With small daily adjustments and proper supplementation, autumn can become a season of strength and rebirth, rather than ailments and fatigue.
