Jerusalem Post
ByDR. KAY ALKARA
During the winter, our body is mainly busy maintaining body heat and less focused on protecting itself from viruses. But there are a few things you can do right now to protect it.
The first rain, the cool breeze, and the short days remind us that winter is already here. Beyond a thick coat and a warm blanket, the cold season brings real challenges to the body — from freezing in the cold air to exposure to viruses that multiply in humid environments. A family doctor from the Northern District of Maccabi Healthcare Services explains how to strengthen the body and mind in a simple, natural, and effective way.
The body weakens in winter because the immune system, which protects us from viruses and bacteria, is busy maintaining internal warmth when it’s cold outside. In addition, the limited sunlight in winter causes a decrease in vitamin D levels, which activate immune cells. This combination increases the risk of colds, flu, and other seasonal illnesses and highlights the importance of awareness and early preparation.
Ten steps to help the body cope with the cold season
Vegetables and fruits rich in antioxidants, vitamin C, and beta-carotene, such as carrots, sweet potatoes, broccoli, and red peppers, along with fish, legumes, nuts, and healthy oils, help reduce inflammation and maintain immune balance.
Vitamin D – sunlight in a bottle
Exposure to sunlight for ten to twenty minutes usually provides enough vitamin D, but in winter, when this isn’t always possible, it’s recommended to consider a supplement according to the dosage advised by your doctor.
Adequate hydration even in winter
Water, herbal tea, and infusions maintain tissue moisture and prevent dehydration, which sometimes accompanies flu symptoms.
Quality sleep
Sufficient sleep allows the body to produce special proteins that fight infections. Maintain a regular routine, a dark and quiet environment, and avoid screens before bedtime.
Light physical activity
Walking, yoga, or stretching at home improve blood circulation and boost immune system activity. Even twenty minutes a day are enough to feel a difference.
Ventilating the home
Spending long hours in closed rooms increases virus concentration. A short daily ventilation can help reduce their spread.
Vaccinations on time
A flu shot is recommended for the entire population, especially for children, the elderly, and people with chronic illnesses. COVID-19 or other vaccines, according to Ministry of Health recommendations, provide an additional layer of protection.
Reducing stress and caring for the mind
A balanced mental state strengthens the body. Meditation, an enjoyable hobby, walking, or laughter—all contribute to strengthening the immune system.
Grandma’s soup and nutritious drinks
Grandma’s chicken soup not only warms and comforts—it contains anti-inflammatory ingredients that help the body cope with coughs and bronchitis. The fluids and salts in the soup prevent dehydration.
Maintaining social connections and enjoying the outdoors
Winter weather limitations don’t have to prevent meeting friends or family. Short outdoor walks or a good conversation strengthen the spirit and reduce stress. Exposure to daylight and oxygen also increases alertness and improves mood.
Winter doesn’t have to be a season of colds. With awareness, proper nutrition, sufficient sleep, daily movement, adequate hydration, and maintaining social connections, the immune system strengthens, body and mind are preserved, and winter becomes a season of health, calm, and renewal.
Dr. Kay Alkara, Family Physician, Maccabi Healthcare Services, Northern District
