With the arrival of autumn and winter, temperatures drop, days become shorter and we spend more time indoors. All of this creates the perfect environment for viruses such as flu, the common cold or even more complex respiratory infections to spread more easily. At SEMESUR, we know that prevention is the best medicine. That is why we have prepared this complete guide with recommendations to help you strengthen your immune system and face this season with more energy and wellbeing.

WHY DO OUR DEFENCES WEAKEN AT THIS TIME OF YEAR?

The body constantly adapts to external changes. During autumn and winter, several factors combine that can weaken our defences:

Fewer hours of sunlight → Natural vitamin D synthesis decreases, which is essential for immunity.
Low temperatures → They favour the survival of some viruses.
More time indoors → Close contact increases the likelihood of infection.
Stress and lack of rest → Common situations during this season that directly affect the immune response.

By understanding these factors, we can take preventive action to stay strong.

1. TAKE CARE OF YOUR DIET: YOUR FIRST LINE OF DEFENCE

Nutrition plays a fundamental role in preventing illness. Some recommendations:

Increase your vitamin C intake: found in citrus fruits (oranges, mandarins, kiwi, lemons), red peppers and broccoli.
Do not forget vitamin D: oily fish (salmon, sardines, tuna), eggs and fortified dairy products. In many cases, a supplement may be recommended under medical supervision.
Include zinc and selenium: found in nuts, seeds, seafood and legumes.
Strengthen your gut microbiota: natural probiotics found in yoghurt, kefir or sauerkraut help maintain a healthy intestinal flora, which is key to immunity.

A varied and balanced diet will always be your best ally against infections.

2. STAY HYDRATED, EVEN IN WINTER

Although we may not feel as thirsty, the body still needs fluids. Water helps eliminate toxins, maintain hydrated respiratory mucous membranes and improve kidney function.

Ideally, drink between 1.5 and 2 litres of water per day.
You can complement your intake with hot infusions, natural broths or soups.

3. REST WELL: SLEEP AS NATURAL MEDICINE

Sleeping less than 7 hours a night reduces the ability of immune cells to respond to viruses and bacteria.

Try to maintain regular sleep schedules.
Create a suitable environment: a dark, quiet and cool bedroom.
Avoid screens at least one hour before going to bed.

4. EXERCISE REGULARLY

Daily movement activates circulation and strengthens the immune system.

At least 150 minutes of moderate activity per week is recommended (walking, cycling, yoga, pilates).
Avoid excessive exercise: intense activity without adequate rest can have the opposite effect and weaken your defences.

5. AVOID SUDDEN TEMPERATURE CHANGES

The contrast between cold and warm environments can favour the appearance of colds and sore throats.

Wear layered clothing to adapt better to temperature changes.
Ventilate your home for at least 10 minutes a day, even when it is cold, to renew the air.
Maintain adequate humidity levels at home (40-60%), as excessively dry air irritates the respiratory tract.

6. STRENGTHEN YOUR HYGIENE HABITS

Wash your hands frequently with soap and water.
Avoid touching your face (the eyes, nose and mouth are entry points for viruses).
Clean commonly used surfaces such as mobile phones, keyboards and door handles.

7. CHECK YOUR VACCINATIONS AND YOUR HEALTH STATUS

Vaccination is one of the most effective measures to prevent complications from illnesses such as flu or pneumococcal disease, especially in older people, children and patients with chronic conditions. In addition, a preventive medical check-up allows you to identify risk factors and anticipate possible complications.

CONCLUSION

Autumn and winter do not have to be synonymous with colds, flu or feeling unwell. With a balanced diet, quality rest, regular exercise and appropriate medical monitoring, you can keep your defences strong and enjoy this season with health and vitality.

At SEMESUR, our medical team is prepared to support you in the prevention, diagnosis and treatment of any health problems that may arise during this time of year.

If you would like more advice or need a personalised consultation, visit our website and get in touch with us.

Your health is the most important thing, and at SEMESUR we take care of it with you!