Winter is coming. It is almost the worst sentence for those with an impaired immune system. With winter all the viruses are coming too and making our life miserable. We are trying to survive and not to live. Some people start to take as many vitamins as possible others prefer medicine. So, during the winter we learn the pharmacy chain by heart.
What you should do to improve your immune system is the season’s question.
How can you strengthen your immune system? Overall, your immune system does an excellent job of protecting you from disease-causing bacteria. But sometimes it fails: a germ infiltrates and gets you sick. Is it possible to intervene and enhance your immune system throughout this process?
There are numerous supplements and treatments on the market that claim to help increase immunity. However, maintaining a healthy immune system is more involved than taking a pill or powder containing a combination of vitamins and minerals.
Your immune system maintains a delicate equilibrium. It must be powerful and intelligent enough to combat a wide range of illnesses and infections, but not so powerful that it overreacts.
Here are some ways that you can improve your immune system.
Improve your diet
A good diet, like other things in your body, is essential for a strong immune system. This includes eating a variety of vegetables, fruits, legumes, complete grains, lean proteins, and healthy fats. So, your body needs micronutrients.
Among these micronutrients are:
Vitamin B6, which can be found in chicken, salmon, tuna, bananas, green vegetables, and potatoes
Citrus fruits, such as oranges and strawberries, as well as tomatoes, broccoli, and spinach, contain vitamin C.
Almonds, sunflower and safflower oil, sunflower seeds, peanut butter, and spinach all contain vitamin E.
Zinc, which can be found in oysters, red meat, chicken, beans, and dairy products
Magnesium can be found in whole wheat products, nuts, and seeds.
Don’t forget about exercising.
Physical activity is vital not only for muscle building and stress relief; it is also an important aspect of staying healthy and supporting a healthy immune system.
Immune surveillance can be thought of as a monitoring mechanism of your immune system, with exercise assisting immune cells in being more efficient in detecting and responding to infection.
This means that it’s critical to prioritize staying active and receiving frequent exercise.
Get enough sleep
In fact, little or poor quality sleep has been related to an increased vulnerability to illness.
A study found that adults who slept less than 6 hours per night were more likely to acquire a cold than those who slept 6 hours or more each night.
Getting enough rest may help to boost your natural immunity. When you are unwell, you should sleep more to allow your immune system to combat the sickness more effectively.
Adults should aim for 7 hours or more of sleep per night, while teens require 8-10 hours and younger children and newborns require up to 14 hours.
If you have difficulties sleeping, try reducing your screen time an hour before bed, as the blue light emitted by your phone, TV, and computer may disrupt your circadian rhythm or your body’s normal wake-sleep cycle.
Stay hydrated
Although hydration does not necessarily protect you against germs and viruses, avoiding dehydration is critical to your general health.
Dehydration can induce headaches and impair the physical performance, concentration, temperament, digestion, and heart and kidney function. These issues can make you more prone to disease.
To avoid dehydration, drink enough liquids each day to make your urine pale yellow. Water is recommended since it contains no calories, chemicals, or sugar.
While tea and juice are both hydrating, because of their high sugar content, it’s better to restrict your intake of fruit juice and sweetened tea.
As a general rule, drink when you are thirsty and quit when you are no longer thirsty. If you exercise vigorously, work outside, or live in a hot area, you may require more fluids
It is vital to remember that older persons lose the desire to drink since their bodies do not sufficiently signal thirst. Even if they are not thirsty, older individuals should drink regularly.
If you follow all the “instructions” you will be more healthy and viruses will stay away from you.
