In the winter, due to low temperatures, unhealthy habits and the body's effort to cope with cold, we are exposed to the risk of getting sick. The easiest way to a healthy life is an active immune system that works at maximum efficiency.
In order to go well over the cold season, the human body needs help by strengthening the natural defense system. If you have an unbalanced diet, you are always stressed and tired, you smoke or drink a lot of coffee and sleep a little, you need to bring the body a surplus of vitamins and minerals.
A good overall health and a strong immune system are essential to prevent the conditions associated with this period of the year. There are some changes you can make in your diet and lifestyle to have a stronger immune system.
Discover 4 practical tips that will help you get a strong immune system against winter challenges.
1. Adopt a healthy and balanced diet
Immune system activity is based on white blood cells, especially lymphocytes. Their role is essential! Lymphocytes are the ones that protect the body from infections and diseases. For the best working of immune system, lymphocyte levels must be within normal limits. The best sources of antioxidants are fresh fruits and vegetables.
When it comes to fighting cold and flu, it is essential to adopt a diet rich in vitamins and minerals. The body can not synthesize its own Vitamin C, which is why it has to come from food. Vitamin C is necessary in the formation of collagen, a protein that gives strength to bones, cartilage, muscle and blood vessels, while helping to maintain good capillaries, bones and teeth.
Caring for the immune system goes through the ... intestine! Why? Because over 80% of body immunity starts from the intestine. The intestinal flora contains billions of bacteria that play a role in digesting food and neutralizing pathogens. Maintaining the balance of intestinal flora and repopulation with "good" bacteria - the famous probiotics contribute to building a strong immune system. Include fermented foods in the diet: yogurt, kefir.
Zinc plays an important role in the immune system by preventing cold, flu and allergies. Studies show that a low level of zinc in the body causes decreased immune cell functions. Zinc has antioxidant properties and prevents infections in healthy people (by maintaining strong immunity), but is even more important during fever when the immune system is overstretched. Natural sources for zinc are: wheat germ, pumpkin seeds, walnuts.
Also, don't forget to consume protein at each meal (beef, pork, beans and seafood).
An important role has teas from medicinal plants.
2. Do sports
Practicing consistent physical activity is a proven measure for increasing immunity. In addition, it helps to improve the activity of the cardio-respirator and the general tonication of the body. Walking, cycling, work out, swimming, team sports, and even the simple exercises you can do at home are beneficial. It is important to move regularly, at least three times a week.
3. Sleep well!
Fatigue and lack of sleep overload the immune system. People who sleep less than 6 hours a night are more vulnerable to infections than those who take care to rest for 7-8 hours uninterrupted. Try to organize your time and do not neglect the rest. You will convince yourself that a rested body is more resistent.
4. Get out of stress!
Chronic stress is one of the main factors that prevent the immune system from operating.
Try breathing, massage, meditation or music therapy to reduce cortisol levels and strengthen the immune system.
Do you know other methods for improving your health in the cold season?
