What impact do temperature changes have on our body and how to defend ourselves
We are continuously and increasingly exposed (especially in the changes of season) to sudden and frequent temperature changes: cold mornings, mild or even hot central hours, cold evenings again; air-conditioned indoor environments, variable exteriors; continuous transitions between hot and cold.
Many dismiss the problem as a simple inconvenience, but the reality is more complex. Temperature changes represent a real biological stress factor, capable of influencing the immune system, metabolism, neuroendocrine balance and psycho-physical performance.
It is no coincidence that in these periods the following increase:
- Respiratory tract infections
- low-grade inflammatory states
- feeling tired and unresponsive
- gastrointestinal disorders
Let's try to better understand what happens in the body is the first step to intervene effectively.
Why temperature changes put the body in difficulty
The human body is designed to maintain a stable internal balance (homeostasis). When the environment changes rapidly, this balance is continually stimulated.
Temperature changes involve:
- changes in vasoconstriction/vasodilation
- changes in sweating
- adaptations of the autonomic nervous system
- activation of stress mechanisms
The problem is not the cold or heat itself, but the speed of change.
Every abrupt transition requires energy and adaptation. If the stimuli are frequent, the system can become fatigued.
The first lines of defense: the upper airways
The mucous membranes of the respiratory tract represent the first immune barrier against viruses, bacteria and irritants. This barrier is composed of:
- respiratory epithelium
- mucus (where viruses and bacteria are trapped)
- vibratile cilia (present in the epithelium of the nose, trachea, with the function of creating coordinated movement to transport mucus and eliminate it)
- immunoglobulins (especially IgA)
Temperature changes directly affect these structures.
What happens?
- Sudden cold reduces the vascularization of the mucous membranes
- the production and viscosity of mucus is altered
- decreases the effectiveness of mucociliary transport (a surface gel where virus and bacterial particles are deposited)
The result is that local defenses are lowered
For this reason, after repeated cold/hot exposures, the following increase:
- Cold
- pharyngitis
- Irritative cough
It is not "the fault of cold air", but of the temporary reduction in the efficiency of the mucosal barrier caused precisely by sudden changes in temperature.
The gut: the second major immune system involved
We often talk about the immune system thinking only of the respiratory tract, but more than 70% of immune cells reside in the intestine.
Temperature changes can indirectly affect:
- Gut microbiota
- intestinal permeability
- Local immune response
This is done through:
- activation of stress (cortisol)
- changes in blood flow
- changes in eating style
Possible effects:
- Swelling and retention
- bowel changes
- increased susceptibility to infections
- low-grade systemic inflammation
In practice, a less efficient intestine corresponds to a less reactive immune system.
Impact on the nervous system and the psycho-physical sphere
Temperature changes do not only act on the immune level.
They also involve:
- Autonomic nervous system
- hypothalamic-pituitary-adrenal axis
- circadian rhythms
The result can be:
- persistent fatigue
- difficulty concentrating
- Irritability
- Less qualitative sleep
The body perceives sudden changes as continuous stress
And this translates into greater energy consumption and adaptive resources.
Who is most sensitive to temperature changes?
Not everyone reacts in the same way.
The most vulnerable are:
- Children and the elderly
- sports (especially outdoors and perhaps in periods of intense training or work)
- people who are stressed or have irregular rhythms (including sleep)
- subjects with immune systems already engaged in other probloematics)
So even those who sleep little, eat poorly, train in an unbalanced way or are experiencing a moment of particular thirst are more exposed.
Practical strategies to defend against temperature changes
In addition to integration, correct behavior is also needed.
1 – Dress in layers
It sounds like "grandmother's advice" but it is not trivial.
The choice of clothing is a physiological strategy
- First layer: breathable (cotton or technical)
- Second layer: Insulating
- Third layer: protective
Fundamental:
- avoid excessive sweating
- change damp clothing, in fact in anticipation of sweating (e.g. work in the garden or a demanding walk) bringing a change is a smart choice, not an excess
2 – Manage sweating
Many expose themselves to the cold after sweating. There are classic mistakes that many people make, among these one of the most common is:
- training/effort/fatigue corresponds to sweat that is too often followed by going out in the cold (where it is often enough to simply move from an area in the sun to a shaded one)
This situation quickly lowers the body temperature and stresses the immune system
3 – Adequate hydration
Contrary to what is thought even with moderate temperatures:
- Fluids are lost
- electrolytes are altered
Dehydration worsens:
- mucosal function
- immune response
- Global Energy
4 – Functional nutrition
A diet low in micronutrients impairs adaptation.
You need:
- vitamin (C, D)
- minerals
- Fiber (by microbiota)
Targeted integration: the support of the NUTRIFARMA line
When stress from temperature changes is high or prolonged, supplementation can be a useful and effective support to help the body in the changes of seasons
IMMUNAC Complete immune system support based on Glutamine, Arginine, N-acetylcysteine, Lactoferrin, Echinacea and Zinc that contribute to the normal function of the immune system.
It is a product designed with the aim of supporting the first defenses.
It acts on:
- immune response
- Protection from oxidative stress
- General body support
Shown:
- in the changes of season
- in subjects exposed to environmental stress
- in prevention
VITA C 1000 Antioxidant and immune defense
Vitamin C is one of the key nutrients for:
- Immune cell function
- Protection of mucous membranes
- Reduction of oxidative stress
Helpful:
- during periods of greater exposure
- in case of fatigue
- to support the first defenses
VITA D3 2000 IU Deep Immune Regulation
Vitamin D3 plays a fundamental role in modulating the immune system.
Until the sun is constant and dominant, many people have suboptimal levels of this vitamin
Effects:
- Regulation of immune response
- respiratory defense support
- inflammatory balance
COLOBUTYR Intestine and immunity, based on Sodium Butyrate, a short-chain fatty acid naturally produced by the intestinal flora, with Vitamins D, B6, B12 that contribute to the normal function of the immune system and Riboflavin (Vitamin B2) that contributes to the maintenance of normal mucous membranes.
Remember that if the airways are the first barrier, the intestine is the second.
COLOBUTIR is designed for:
- support bowel function
- promote the balance of the microbiota
- improve the systemic immune response
Shown:
- in case of swelling or dysbiosis
- in the changes of season
- when the intestine is a weak point
How to build an effective strategy
The correct approach is always integrated where at the base there must be lifestyle (including rest), caution in dressing and being foresighted in the face of changes due to the hours of the day and situations (sun/shade) and then
- mucosal/immune support with IMMUNAC + VITA C
- Deep adjustment with VITA D3
- intestinal axis with COLOBUTIR
In summary, the mistakes to avoid are
- underestimating temperature changes
- Going out sweaty without protection and precautions
- Diet low in micronutrients
- underestimating integration
- neglecting the gut and recovery
Conclusion
Temperature changes are not a simple nuisance: they represent a real physiological stress that involves the immune system, intestine and nervous system.
Defending oneself does not only mean "covering oneself more", but "covering oneself better" and:
- Adapt lifestyle
- Supporting defenses
- Maintain internal balance
Integration, if well chosen, can be an effective ally but must be combined with a global strategy that takes into account many factors.
