The rainy season is identical with the spread of flu or influenza, including during the transition season. To prevent flu in the rainy season, there are several efforts that can be done. One of them is sufficient intake of vitamin C to strengthen the immune system.
The transition from the dry season to the rainy season, or also known as the transition season, is generally characterized by erratic weather. For example, scorching heat in the morning, then rain with strong winds in the afternoon.
These weather conditions tend to make the air temperature more humid and allow the virus to grow faster and be more easily transmitted. In addition, rapid changes in temperature make our bodies need to adapt harder, so that our immune systems can weaken and we become susceptible to disease.
One disease that is synonymous with the rainy and transitional seasons is influenza. Influenza is a viral infectious disease that attacks the respiratory tract. This virus spreads through the air and physical contact, either directly or indirectly, with people with the flu.
To prevent the risk of influenza virus transmission and maintain optimal immune systems during the rainy and transitional seasons, one of the efforts that can be done is to have enough vitamin C intake every day.
Benefits and Best Sources of Vitamin C to Fight Influenza
A strong immune system can ward off the attacks of various diseases in the rainy and transition seasons. nowOne way to strengthen the immune system is to meet the daily needs of vitamin C.
Vitamin C helps the immune system work better against viruses and bacteria that cause disease. The amount of vitamin C intake needed by adults is 75-90 mg per day. This vitamin is found in many fruits and vegetables. One fruit that is very rich in vitamin C is guava.
There are many reasons why guava is the best source of vitamin C, including:
It has a good taste and is easy to process
Guava or guava much loved because of its sweet and delicious taste. Besides being consumed directly, this fruit can also be processed into juice, fruit salad, salad, or pickled fruit.
Contains more vitamin C
The content of vitamin C in guava is twice as much as oranges. In one medium-sized orange, there is only about 50 mg of vitamin C. While in one guava, it contains about 225 mg of vitamin C. This amount is equivalent to 140% of the daily requirement of vitamin C.
This is the reason why guava is the right choice to meet your daily vitamin C needs.
Contains many other nutrients that are important for the body
In addition to vitamin C, guava also contains vitamin A, folate, fiber, protein, and the antioxidant lycopene which can help the body fight viruses that cause disease.
In addition to guava and oranges, foods that are also sources of vitamin C are papaya, mango, strawberry, tomato, chili, and vegetables, including spinach and broccoli.
Other Ways to Prevent Influenza in the Rainy and Transitional Seasons
In addition to adequate intake of vitamin C, to increase endurance and ward off attacks by bacteria and viruses that cause disease, there are several other ways you can do, namely:
1. Maintain personal hygiene
Viruses and bacteria that cause disease can enter the body through the nose, mouth and eyes. Therefore, make it a habit to wash your hands before eating, after using the toilet, after sneezing or coughing, and after taking out the trash.
Wash your hands properly, using running water and soap. If there is no water, you can use hand sanitizer to clean hands from germs.
2. Wearing a mask
Wear a mask covering your nose and mouth when in public. This is important to do to prevent you from catching the flu from other people, as well as to prevent spreading the flu to other people when you are sick.
3. Eat nutritious food
Vegetables and fruits contain lots of antioxidants that can fight free radicals that cause weakening of the immune system.
In addition to antioxidants, meeting the needs of protein and omega-3 is also important for endurance. Lack of protein and omega-3 intake can cause the immune system to weaken. So, also increase the consumption of foods that contain these two nutrients, such as eggs, meat, fish, and nuts.
4. Get enough rest and sleep
Enough of your rest time by sleeping for 7-8 hours a day. If you are sleep deprived, your immune system will weaken. This not only makes you vulnerable to influenza in the rainy and transition seasons, but also various other diseases.
5. Exercise regularly
Not a few people who become lazy to exercise during the rainy season and transition. In fact, regular exercise can strengthen the immune system, so it is not easy to get sick. Therefore, make time to exercise every day or at least 3 times a week.
You can jogging or cycling when the weather is sunny. However, when it rains, you can exercise at home, such as cardio, yoga, or strength training by lifting weights or barbells.
6. Get vaccinated
In order to avoid influenza, you are also advised to get the influenza vaccine. This vaccine works by building immune-forming substances (antibodies) against the influenza virus. That way, when the influenza virus enters, the body can fight it faster.
To be more effective, it is recommended that you get the influenza vaccine at least once a year before the rainy and transitional seasons arrive.
Even though they seem mild, flu, colds, and coughs can interfere with your activities and reduce your productivity. In order to avoid influenza and stay active in the rainy and transitional seasons, take care of your body condition by increasing your intake of vitamin C and taking the various preventive steps mentioned above.
If necessary, consult a doctor to ask if you need additional vitamin C intake from supplements.
As mentioned above, guava is rich in vitamin C. You can eat it directly or drink it in the form of juice, either homemade juice or juice in ready-to-drink packages. You are advised to get vitamin C intake naturally and not add too much sugar.