[Hinews] As temperatures fluctuate sharply between morning and evening during seasonal transitions, and the air grows drier, the immune system often weakens. The most common symptoms during this period are runny nose and sneezing, which, if ignored, can escalate into respiratory conditions like allergic rhinitis or the common cold. When immunity is compromised, the respiratory mucosa becomes hypersensitive to minor irritants, worsening symptoms.

To counter this, adopting healthy lifestyle habits and incorporating immune-boosting, respiratory-protective foods is crucial. Fresh, seasonal produce and warm teas can significantly support health during these transitional periods.

Foods to Strengthen Immunity

Maintaining a robust immune system is paramount during seasonal changes. A weakened immune system makes individuals more prone to symptoms like runny nose and sneezing, as well as infectious diseases. Consuming foods rich in antioxidants and immune-activating compounds can help prevent these issues.

Garlic stands out as a powerhouse. Its allicin content provides potent antibacterial and antiviral properties, helping to ward off pathogens and enhance immune cell function. Selenium, another key component, offers strong antioxidant effects, reducing cellular damage and bolstering immunity.
Ginger, often called a "natural cold remedy," is highly effective for respiratory health. Its gingerol and shogaol compounds promote blood circulation, warm the body, and alleviate cough and phlegm. Rich in antioxidants, ginger also strengthens resistance to viruses.

Fermented foods like kimchi and doenjang (Korean fermented soybean paste) are essential for seasonal immunity. They promote gut health by fostering beneficial bacteria, which in turn supports immune cell activation. Doenjang’s detoxifying properties also help relieve allergic rhinitis symptoms.

Respiratory symptoms are best managed before they worsen. The longer symptoms persist, the more sensitive the mucosa becomes, potentially leading to chronic conditions. (Image design = GDH AI Design Team)
Respiratory symptoms are best managed before they worsen. The longer symptoms persist, the more sensitive the mucosa becomes, potentially leading to chronic conditions. (Image design = GDH AI Design Team)


Foods to Combat Respiratory Symptoms

Runny nose and sneezing during seasonal transitions often stem from dry, inflamed respiratory mucosa. Foods that keep the bronchial and nasal passages moist and reduce inflammation are particularly beneficial.

Pears, a hallmark of autumn, are excellent for bronchial health. Their luteolin content reduces inflammation, and their high water content helps keep the respiratory tract hydrated. Pears are also effective in relieving cough and phlegm, making them a seasonal essential.

Radish is another standout. Its warming properties aid in expelling bodily toxins, while its high vitamin C content supports immunity and eases cough and phlegm. Radish is particularly effective for relieving rhinitis symptoms like runny nose and sneezing.

Lotus root is also recommended for its potent anti-inflammatory effects, which soothe nasal mucosa inflammation and protect the respiratory tract. It’s especially helpful for frequent coughing or sore throats.

Warm Teas to Protect the Nose and Throat

A cup of warm tea during seasonal transitions can safeguard the respiratory system and boost immunity. Certain teas, with their specific compounds, are particularly effective at relieving symptoms like runny nose and sneezing.

Ginger tea, with its strong antiseptic and anti-inflammatory properties, excels at alleviating early cold symptoms and is effective for bronchitis, making it a go-to seasonal health tea.

Kudzu tea helps keep nasal mucosa moist and reduces fever, easing rhinitis symptoms. Its bitter taste can be softened by brewing it with jujube or pear.

Jujube tea, known for replenishing the body’s vital energy, is rich in vitamins, flavonoids, and dietary fiber. Regular consumption supports immunity and helps alleviate rhinitis symptoms.

Green tea, packed with catechins and polyphenols, offers anti-allergic and antioxidant benefits, reducing symptoms like sneezing and itchy eyes.

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