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Autumn this year stood out with practically no Indian summer – in Moscow it lasted only four days. It got colder outside and, according to forecasters, it is unlikely to get warmer.… Doctors told Izvestia how to survive temperature changes, strengthen immunity to the arrival of cold weather and not fall into the autumn blues.

Short Indian Summer

This year, the Indian summer in Moscow lasted only four days, said Tatyana Pozdnyakova, chief specialist of the Moscow meteorological office.… It was followed by a sharp cold snap: if on Monday, September 13, the air temperature was +23 … + 25 degrees, on Tuesday it dropped to +13, and by the end of the week only 9 degrees of heat is expected.

– The day of September 13 can be called the end of Indian summer, even if it came earlier than the classic version, which happens from the 14th, – noted Pozdnyakov.

The same was stated by the chief specialist of the Phobos weather center Yevgeny Tishkovets, according to whom, there will be no full-fledged Indian summer in the central part of Russia. Short-term warming is possible only after September 17-18, and by the end of the month it will get colder again in the capital and surrounding areas.

Photo: IZVESTIYA / Konstantin Kokoshkin

What do doctors recommend to make it easier to survive the autumn temperature drops and strengthen immunity to the arrival of cold weather? The tips are simple enough to follow and accessible to everyone.

“I want to put on a down jacket – put it on”

According to the medical director of the digital laboratory Lifetime + Kirill Yuvchenko, The simplest and at the same time important rule of the season of changeable weather is to look at the forecast. A common cause of autumn colds is elementary hypothermia.

– For example, yesterday it was sunny and you dressed too warmly, and today, taking into account the last day, you are putting on something lighter, but the weather has already changed, – says Yuvchenko.

– Also I do not advise you to endure the cold. If you want to put on a down jacket now, put it on. This does not mean that you will have to look for something warmer in winter. The body will gradually adjust and become more resistant to cold.

In order to strengthen the immune system, the doctor advises to go in for sports, go outside more often to breathe fresh air, try to eat more vegetables, fruits and berries, and also undergo regular checks to see a clear picture of your health.

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Photo: IZVESTIYA / Konstantin Kokoshkin

A general blood test every six months will help to study the current state of immunity, and will also become a starting point for further diagnostics, – notes Kirill Yuvchenko.

It is also necessary to take tests before you start drinking immunomodulators: otherwise, you can waste money or even cause allergies, the doctor warns.

“Eat tasty and healthy”

Proper nutrition is also important to maintain immunity in the fall., said Maria Menshikova, senior medical consultant of the Teledoktor24 service, in an interview with Izvestia.

Eat natural products, a minimum of processed foods, sausages and smoked meats, refined sugar. Meat – boiled, baked, stewed with vegetables, fish – pollock, cod, hake. Baked and sometimes fried potatoes are wonderful. Various pastes – with pleasure. And do not forget about soups: they warm the soul, and heal the stomach, and bring the family closer, – the doctor advises.

Large fruits in the autumn diet are enough 1-2 pieces a day, you can drink both black and green tea, but coffee, according to Maria, it is better to limit 2-3 cups – it “undermines the nervous system.” It is useful to drink any fermented milk drink at night – this is also a good way to maintain immunity.

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Photo: RIA Novosti / Evgeny Odinokov

And don’t forget about water! Drink at the rate of 30–35 ml per kilogram of body weight. Without water, our internal organs do not work, the kidneys do not filter, the brain works slower, – the specialist says.

Also in the fall, you can make yourself a vitamin drink: pour boiling water over two tablespoons of rose hips overnight, add a teaspoon of honey and drink during the day.

Time to take care of yourself

Autumn is the best time to take care of your state of mind. In order not to fall into a blues, doctors advise to sort out their experiences, where necessary – to work with a psychologist. Sometimes one or two sessions are enough for everything to fall into place.

– Leave time for your favorite hobby, allow yourself to be lazy and relax. But do not forget about physical activity, and in any form: running, jumping on a trampoline, yoga, dancing, swimming, walking in the woods with a dog. All this cheers up, and good mood is equal to good immunity! – says Maria Menshikova.

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Photo: TASS / Artem Geodakyan

Do what makes you happy more often: notice pleasant little things, indulge yourself with desserts, and pet your pets. And also, the doctor advises, you can buy a lot of fruits, such as oranges, and arrange them in vases and dishes throughout the apartment – and you will have a cheerful, bright and tasty interior.

Keeping yourself in good shape will also help adherence to the daily regimen, especially healthy sleep. It is better to accustom yourself to go to bed early – to fall asleep before 23 o’clock, having abandoned gadgets an hour before., says Maria Menshikova. Sleep should be at least 7-8 hours – at this time, new neural connections are developed and all organ systems work at night.

– Give your body time to rest. But it is advisable not to greatly shift the wake-up time on weekends – by a maximum of an hour, the doctor advises.

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