Paediatricians and nutritionists agree on the importance of a varied, complete diet for children, rich in vitamins and minerals and low in sugars. Usually the daily meals are enough to meet nutrient needs and support growth, but during the change of seasons, teething or periods of increased irritability, children may lose their appetite or their immune defences may be weakened. In this case, the symptoms occur with frequent episodes of disease, pallor, sleep disturbances and tiredness.

In these situations, the vitamin intake deriving from the diet is not sufficient, and supplements formulated to fight nutritional deficiencies in children are necessary. In any case, we should remember that in all phases of growth and during adulthood, following a varied, balanced diet rich in fresh fruit and vegetables is a must for guaranteeing well-being for the body and helping the immune system to fight viruses and infections.

In which situations should supplements for children be given

The nutritional supplement ApportAL® Vital contains vitamins and minerals formulated to help children’s (and adults’) bodies to restore the correct level of vitamins and minerals. Furthermore, it helps to support the immune system, restoring strength and vitality in convalescence and other particularly debilitating periods. In fact, ApportAL® Vital contains 19 nutrients, including elements strengthened with Sucrosomial® technology, an exclusive Pharmanutra S.p.A. patent, which increases tolerability, consequently improving absorption and bioavailability.

Extra advice for strengthening children’s immune system

In addition to a healthy, balanced diet, rich in fresh fruit and vegetables, it is worth taking some other precautions which, becoming part of the daily routine, can offer a fundamental support in maintaining a healthy immune system in children.

• Wash your hands: it is well known that washing the hands often is a good preventive measure against infections transmitted by bacteria and viruses.
• Open the windows frequently: fresh air helps to sanitise the room, preventing the build-up of germs.
• Outdoor activities: even in the colder seasons, sunny days are a perfect opportunity for taking a walk and playing outdoors. The sun’s rays help to synthesise vitamin D, which is an ally for the immune response.
• Sleep following a regular routine.
• Cover your mouth when sneezing or coughing: following this simple rule of good manners, children can help themselves and other children, especially at nursery school when they are more exposed to viral infections.

Muscles are organs that control body movement and have an extremely complex structure, in both cellular and structural terms. In fact they are formed by many fascicles of muscle fibres lying parallel to each other.

The muscular system has many functions, and it is important not only for supporting movement but also for maintaining numerous vital functions active, such as blood circulation, breathing and digestion.

It is therefore indispensable to keep the whole muscular system healthy, starting from constant physical activity. The benefits of sport in fact impact both physical and mental health. You don’t have to take part in competitive sports, all you need is regular physical activity, of even moderate intensity, to help improve the well-being of the whole body and, at the same time, quality of life.

Advice for fighting muscle fatigu

When a particularly intense sports session causes pain and tenderness, this means that there is an over-production of lactic acid, triggered by the body’s need to produce more energy. To fight this unpleasant muscle pain, we must firstly restore a correct level of hydration, drinking water to restore the mineral salts lost through sweating.

But, on the contrary, muscle pain may also be caused by a prolonged period of a sedentary lifestyle, when the muscles lose tone and suffer from fatigue with any minor effort. Loss of muscle strength also affects the bone structure, leading to a range of musculoskeletal pains affecting particularly the back, lumbar and neck regions.

Here is some useful advice for fighting muscle pain and keeping the muscles healthy:

• Keep active, avoiding excessive strain as well as a sedentary lifestyle
• Drink plenty of water
• Have a healthy diet rich in fruit and vegetables
• Maintain a correct posture
• Never forget the importance of stretching sessions, postural exercises or yoga

Supporting muscle function with supplements

As mentioned, a healthy diet plays a fundamental role in the well-being of both muscles and the whole body. 

Particularly, recent studies have considered the beneficial effects of vitamin E, showing how it can help reduce pain and inflammation with its antioxidant properties.

Which foods are richest in vitamin E?  

The ApportAL® range of nutritional supplements is also formulated to support muscle function and, in addition to vitamin E, contains: 

Selenium: useful for ensuring the correct functioning of skeletal muscles and supporting the body during periods of physical and mental fatigue.

Magnesium: contributes to normal muscle function, also helping to carry calcium and potassium through the cell membranes, which are fundamental for the transmission of nerve impulses, muscle contraction and heartbeat.

Arginine: acts on muscle efficiency, maintaining the uptake of oxygen and nutrients. It therefore speeds up recovery of muscle well-being following body prolonged inactivity and sports performance.

Carnitine: it facilitates muscle tissue repair in the event of strains and oxidative stress. It also helps to fight fatigue and breathlessness, maintaining high energy levels for prolonged periods during physical activity.

Physical and mental fatigue are a quite common condition for anyone coping with a frenetic routine that is often lacking in a balanced diet and sufficient rest. In addition, some periods of the year can accentuate the feeling of fatigue: for example, low temperatures, high humidity, change of seasons and prolonged heat.

These are some of the common symptoms that indicate physical and mental fatigue: 

How to fight physical and mental fatigue

When one or more symptoms appear that indicate a considerable level of fatigue, it may be useful to take some precautions, for example paying particular attention to the diet, cutting down on caffeine, alcoholic beverages and fatty foods. Vice versa, some foods are rich in nutrients and vitamins that help to support the well-being of the nervous system. 

Some foods that should never be missing are obviously green-leaf vegetables, which are rich in fibre and vitamin C. Others are less well-known, but can probably be a pleasant alternative to a coffee break mid-morning or after lunch: we’re talking about dark chocolate. Dark chocolate (minimum 70%) has beneficial properties that help the cardiovascular system and contains antioxidants that reduce the effects of oxidative stress.

Here are some foods that should never be lacking in a diet that aims to support brain health:

On the other hand, for physical well-being, of course food acts as “fuel” supplying strength and energy to the body. The best thing is to stick to the food pyramid on which the Mediterranean diet is based, complying with the recommended frequency and quantity of different types of food. Simply remember that no foods are harmful, and no dishes have slimming or fattening properties. Everything depends on a healthy balance of nutrients including proteins, legumes, cereals, dairy products, carbohydrates, fats, fruit and vegetables. Fruit and vegetables in particular must be found in every meal, helping the body to absorb the right amount of vitamins and mineral salts and to feel full. 

Vitamins and nutrients that stimulate physical and mental energy

In addition to a correct diet, some vitamins and nutrients must always be assured to stimulate physical and mental energy. Specifically these are:

• Arginine, which plays an essential role in the correct functioning of the muscles, ensuring that energy is spent in a balanced manner.
• Carnitine plays a very important role in the production of both physical and mental energy, acting on the metabolism and improving brain functions.
• Coenzyme Q10 is essential for good physical efficiency as it contributes to coping with stress.
• Iron contributes to normal formation of haemoglobin and red blood cells, ensuring correct cell oxygenation.
• Magnesium contributes both to normal muscle activity and the functioning of the nervous system.
• Vitamin C contributes to the protection of the cells from oxidative stress and contributes to the normal functioning of the nervous system and immune system, also during and after intense physical activity.
• Group B vitamins give the body a good energy boost, reducing the sensation of fatigue.
• Vitamin E plays an important role in the production of energy as it supports muscle health and improves resistance to fatigue. 
• Selenium acts as an antioxidant and supports the immune defences, slowing ageing processes.

La gamma di integratori ApportAL® contiene una formulazione completa per sostenere il benessere fisico e mentale in ogni situazione, a partire dai periodi di stress più acuto fino alle sessioni sportive più intense.

The range of ApportAL® supplements contains a complete formulation for supporting physical and mental well-being in any situation, from acute periods of stress to intense sports and training sessions.

ApportAL® and ApportAL® Vital contain active ingredients that maintain an excellent level of physical and mental energy in the body, relieving that typical feeling of tiredness we have in stressful periods.

Image sources:
1. https://www.mdpi.com/2072-6643/11/6/1296

The change of seasons and sudden changes in temperature can be a health risk for everyone, but particularly for children. They are more affected by viruses and colds, as their immune system has not yet fully developed.

If in addition to the change of seasons they are continually exposed to bacteria and pathogenic agents at school, the probability of catching flu increases exponentially. All parents are aware of this, but the good news is that, although there is no way to completely eliminate the risk, it is possible to ensure that the immune defences are not drastically reduced.

The recommendations of the Italian Paediatricians’ Society all underline the importance of a healthy lifestyle, in addition to a few simple precautions to take on a day to day basis. With a few precautions and the support of the right vitamins, it is possible to strengthen children’s immune system, so that they are ready to respond in critical periods.

Vitamins for supporting children’s immune system

Let’s start with a concept that paediatricians and nutritionists often state, but which is worth repeating: vitamins and mineral salts actively help to build children’s defensive barrier. This is why fruit and vegetables must be part of their diet, even if you may have to be patient if this causes tantrums. Following a balanced, varied diet is fundamental for promoting healthy growth and educating children to a healthy lifestyle.

So here’s a short guide to the vitamins that help to strengthen children’s immune defences, and the foods we find them in:

• Vitamin A: useful for the sight, bones and teeth, and also provides valid support for the immune system. It is present in orange foods, including pumpkin, carrots, apricots and melons, green leaf vegetables, liver, cheeses and milk.
• Vitamin B2: plays an essential role in the synthesis of energy processes for the normal performance of everyday activities. It is present in foods including milk and cheeses, eggs, yeast, as well as green-leaf vegetables and liver.
• Vitamin B6: useful for increasing the efficiency of the immune system, it is found in foods including milk, meal, whole wheat cereals, pulses, liver and vegetables.
• Vitamin B12: useful for the production of red blood cells, it is also an important ally for strengthening the immune system. Found in shellfish and fish generally, in chicken, egg yolk and cheeses.
• Vitamin C: one of the most famous and useful vitamins in the cold season as it strengthens the immune defences. In fact, it has natural immune-boosting and antioxidant actions. It is present in citrus fruits, kiwi, peppers, tomatoes and green leaf vegetables.
• Vitamin D: it is found in the body and is synthesised through the chemical reaction produced by exposure to sunlight. It supports the intestinal absorption of minerals, such as calcium and phosphorous, which are essential for bone growth and a healthy skeleton. Vitamin D is also an ally for the immune system and is found, although in lower quantities, in salmon, herring, tuna, egg yolk and green-leaf vegetables.

Advice for strengthening children’s immune system

In addition to a healthy, balanced diet, rich in fresh fruit and vegetables, it is a good idea to ensure the intake of restorative vitamins to keep children’s immune system strong even during the change of seasons.

The targeted nutrients in ApportAL® Vital are formulated to be well-tolerated even by children, supporting their natural defences in both tackling debilitating periods and recovering strength and vitality during convalescence.

This is also thanks to the presence of arginine, carnitine and Royal jelly. Arginine has properties that improve muscle efficiency, ensuring a better blood flow. In the same way, carnitine helps to combat the onset of fatigue and keep energy levels high even when the body has to make greater physical efforts. Royal jelly is a natural food rich in glucose, proteins, minerals and group B vitamins, and is ideal for combating anaemia and asthenia and for strengthening the immune defences.

The change of seasons often brings a number of side effects due to stress and tiredness. Both when the temperature increases and there is more daylight, and when the cold starts to creep beneath our clothes and the darkness drastically reduces the amount of time we can spend outdoors, these changes can significantly affect our body.

It is not unusual to feel irritable and tired as we adapt to the new temperatures, habits and rhythms. These are passing, natural and physiological conditions, but if neglected they can affect our physical and mental well-being, even compromising our quality of life and limiting the energy we have available during the day.

Symptoms of stress from change of seasons: how to recognise them

It is not just particular fatigue that acts as an alarm bell for stress from change of seasons. Other symptoms, while only transitory and not dangerous, can interfere with the management of our daily tasks.

Here are some of the most common symptoms underlying the stress from change of seasons:

• Insomnia or excessive sleepiness
• Migraine
• Irritability
• Fatigue
• Lack of appetite or nervous eating
• Weakening of the immune system

As explained, these are all short-term side effects. However, they can be combated and relieved in order to better cope with the transition from the warm to cold season, or vice versa.

How to combat stress from change of seasons

Let’s start by underlining, once again, that the best ally for fighting all the symptoms of the change of seasons is a healthy lifestyle, with regular physical activity and a balanced diet.

Practising physical activities regularly, even for just 15 minutes a day, helps to improve the production of energy by the body, stimulating the metabolism and mood and improving sleep quality.

At the same time, a diet rich in both fresh fruit and nuts, vegetables, whole wheat cereals and lean meat is the first step to positively affect the body and reduce physical and mental fatigue.

In particular, group B vitamins and vitamin C are effective in coping with the symptoms of the change of seasons, without forgetting the benefits of iron, magnesium, vitamin D, arginine and carnitine.

Which foods are rich in these precious substances? Here are some that are readily available in supermarkets and easy to include in your usual diet:

Vitamin B

• Whole wheat cereals (bread, pasta, rice, flour and breakfast cereals)
• Yeast
• Pork
• Legumes
• Nuts
• Milk and milk by-products
• Eggs
• Green leaf vegetables
• Liver

For example, a simple and complete meal for ensuring a rich quantity of vitamin B without having to work too hard in the kitchen is a salad with lettuce or spinach, boiled eggs, beans or pumpkin seeds, with whole wheat bread croutons. Extra-virgin olive oil is also the ideal condiment to combat stress and low levels of vitality, as it is rich in antioxidant properties.

Vitamin C

• Citrus fruits (orange, mandarin, grapefruit, lime, lemon)
• Kiwi
• Grapes
• Redcurrants
• Papaya
• Pineapple
• Strawberries
• Melon
• Mango
• Raspberries
• Blueberries
• Peppers

Substantially, fruit is rich in vitamin C and, as all nutritionists advise, it must be included in a healthy, balanced diet.

Iron

• Liver
• Meat, particularly turkey
• Fish
• Clams and shellfish
• Egg yolk
• Legumes
• Dry mushrooms
• Nuts
• Whole wheat cereals
• Dark green leaf vegetables

Magnesium

• Almonds
• Cashews
• Peanuts
• Hazelnuts
• Pistachio nuts
• Walnuts
• Dry chick peas
• Sweetcorn
• Lentils
• Cooked chard
• Cooked spinach
• Artichokes
• Courgettes
• Cauliflower
• Broccoli
• Potatoes
• Fennel
• Peppers
• Carrots
• Tomatoes
• Parmigiano-Reggiano cheese

Nuts are therefore the best source of magnesium available through food. The trick is to consume them more often, perhaps adding to a salad: in addition to the nutritional benefits, this will also make it more tasty and appetising.

Vitamin D

• Cod liver oil
• Oily fish, particularly mackerel, herring, tuna and salmon
• Oysters and prawns
• Fatty cheese
• Butter
• Egg yolk
• Mushrooms

Mushrooms are therefore the only vegetable source of vitamin D and should never be left out of a varied diet, particularly if fresh and not in oil. The best way to increase the absorption of vitamin D in any case is in the sunlight. Just a few minutes walk outdoors every day can meet the daily requirement.

Arginine

• Poultry
• Bresaola
• Tuna fish
• Mackerel
• Sardines
• Cod
• Sole
• Peanuts
• Pistachio nuts
• Cashews
• Hazelnuts
• Walnuts
• Legumes

Carnitine

• Mutton, lamb, beef, pork, rabbit
• Cheese
• Fish

H2: Supplements in sachets to fight the symptoms of the change of seasons

If your diet, sports and, generally, your balanced lifestyle are not sufficient for coping easily with the change of seasons, it is possible to make recourse to complete nutritional supplements.

ApportAL^® (link) contains a combination of vitamins and minerals suited to helping the normal functioning of the body and the immune system, and is a valid support against tiredness and fatigue.

The immune system is that barrier that helps the body to defend itself from foreign agents, such as micro-organisms (bacteria, viruses, fungi), parasites, damaged or anomalous cells, or unrecognised tissues.

To defend the body, the immune system activates antibodies, as well as various specialised molecules and tissues, including white blood cells.

The human body also uses physical barriers to defend itself from pathogens. For example, the ciliary epithelium and the cells that produce mucus present in the upper respiratory tract: cilia and mucous membranes are the first barrier against micro-organisms and foreign matter (pollen, dust) found in the air we breathe in.

Some conditions put a strain on the immune system, such as prolonged exposure to smog, periods of intense physical and mental stress, a diet poor in fruit and vegetables, not enough sleep. All these factors, along with the normal risks caused by the change of seasons, weaken the immune system and reduce its ability to react to inflammation.

Advice for strengthening the immune system

When the immune system is weak, there is a risk of falling ill, from the simplest cold to flu with a high fever, migraine, intestinal problems and obstruction of the respiratory tract.

How to run for cover? Taking a few precautions in our everyday lives, and, when needed, making recourse to nutritional supplements that can strengthen our immune defences.

• Healthy diet: a varied, balanced diet, rich in all nutrients, remains the essential starting point for ensuring well-being for the whole body. Fruit and vegetables are particularly rich in vitamins and minerals that effectively help the immune system.
• Sleep: it is very important to ensure at least 7-8 hours of sleep a day. In fact, it is precisely during night-time rest that our body processes the proteins taken in with food, using them to fight potential pathogens.
• Physical activity: regular exercise, without overdoing it, helps to strengthen the immune system, but not only. It also helps to keep cholesterol in check, preventing the risk of developing heart disease, and reduces the risk of musculoskeletal disorders.
• Personal hygiene: taking care of personal hygiene is fundamental for reducing the risk of infections, remembering to wash the hands thoroughly and frequently, especially when you are away from home.
• Avoid crowded places: this advice is particularly useful when we are already feeling a little weak. Being in large crowds increases the risk of contracting viruses when the immune defences are low.
• Avoid sudden changes in temperature: in the winter, don’t keep the temperature too high at home, as the subsequent exposure to the cold outside weakens the immune system.

The vitamins and minerals that help the immune system

When we talk of a healthy, balanced diet, we refer to a diet that completely meets our body’s nutrient and energy needs. At any time of the day, and even the year, our body has to respond to different needs, and this is why it is important to learn to eat foods that are in season.

Which vitamins and minerals are most useful for helping to strengthen our immune defences? Let’s see which nutrients are essential for our well-being and which foods have them in the greatest quantities:

• Vitamin A: strengthens the mucous membranes, which are the first barrier against external aggressions, and help to protect the lungs from infections. Several foods contain Vitamin A, but carrots, spinach, cabbage, pumpkin, chicory, tomatoes, avocado, apricots, peaches and watermelon are particularly rich.
• Vitamin C: it is a very precious substance for stimulating the immune defences and preventing and curing flu syndromes. Moreover, vitamin C helps to protect the body from free radicals.

To top up on vitamin C, the diet should include citrus fruits, berries, cherries, melon, watermelon, pineapple, kiwi and papaya, chilli pepper, sweet peppers, potatoes, tomatoes and green leaf vegetables.

• Vitamin D: is fundamental to maintain healthy bones, as it stimulates the absorption of calcium and phosphorus. It is also essential for stimulating the production of endorphins, serotonin and dopamine, which help to fight stress and depression. Oily fish has a high concentration of Vitamin D, along with eggs, milk and dairy products.
• Zinc: it is a precious oligo-element that helps to fight free radicals, and also has an antioxidant action and antiviral effect.

Foods that help us to top up on zinc include fish, red meat, pulses, walnuts, dark chocolate, egg yolk, mushrooms, pumpkin and sunflower seeds, whole wheat cereals and brewer’s yeast.

• Iron: it is essential for the well-being of the body as it stimulates the production of haemoglobin and red blood cells, ensuring the correct oxygenation of the body’s cells. Iron can be found in both animal and vegetable sources, and beef, ham, bresaola, fish, shellfish, crustaceans, Brussel sprouts, spinach, dark chocolate, almonds, dried figs are all rich in iron.
• Selenium: it has antioxidant properties, supporting the immune system function and promoting the production of antibodies. It is found above all in foods of animal origin, particularly sea food, as well as in numerous cereals, pulses, fruits and vegetables.

Supplements for strengthening the immune system

When a healthy, varied diet is insufficient as the natural vitamin and mineral requirement increases, for example in the winter or when we are particularly tired, stressed or suffer from asthenia, ApportAL® and ApportAL® VitAL can help both to recover energy and support the immune system. With their complete formulation, specific for supporting the immunomodulating function (link) in our body, they help to strengthen our immune defences and increase the ability to shield from viruses and bacteria.