Winter is knocking at the door along with cold and flu. It’s important to know the ways to keep a strong and balanced immune system to stay healthy and prevent seasonal diseases. If you have weaker immune system you will fell ill easily. To prevent flue we offer you some pro tips to boost your immunity this winter.
Eat a balanced diet with whole foods
You will need nutrients all over the year especially in winter such as vitamins A, C, D, and E as well as minerals and zinc. Try to eatwhole foods such as quality animal and vegetable protein, fresh fruits, seeds and nuts, whole grain, mushroom that can give you extra boost. Try to avoid processed meats, fried foods, soft drinks and foods with artificial sweetener. Eating too much of them crack down the immune system.
Get plenty of vitamin C
Vitamin c is one of the most important things to boost our immune system and keep our body healthy. Fresh fruits and vegetables are the best source of vitamin c. you can find it in berries, citrus, kiwi, bell, peepers and green vegetables.
Use herbs and spices
Use herbs and spices when you cook. You can have garlic, ginger, black peppercorn, onion, cayenne pepper, allspice, and turmeric. They are enriched with all the components to boost your immunity in winter.
Drink plenty of clean water
Water allows in the production of lymph, which carries white blood cells and immune system cells. Staying hydrated is one of the best things to do in this winter to keep you hydrated. You can have water with lemon to boost your vitamin c consumption.
Get 7 to 8 hours of sleep a day
Fatigue is not a good thing and chronic fatigue is known to increase the risk of illness. The body renovates and strengthens when it gets chance to have rest. Matured person needs to sleep 7 to 8 hours a day and if needed, take an afternoon nap. Your body will be restored and thank you.
Say hello to friendly bacteria
You should know that about 80% of our immune system is located in our digestive system. So keeping a healthy digestive system is very important to keep your immune system strong. There are some good bacteria that are helpful and can be found in fermented foods like yogurt, miso, kimchi and microalgae or some supplements. So when you choose supplement select the best brand that offers bacteria.
If possible, avoid antibiotics
Do not take antibiotics by yourself and try to avoid them as they attack beneficial bacteria in the digestive system suppressing immune system. If you need them badly try natural cure first. You can have a sip on a cup of hot water with lemon, ginger and organic honey to get rid of cold. If you take antibiotics take mire vitamin c and drink a lot of water.
Exercising is a great way to get in shape and to increases our body functions as well as immune system. Exercise improves sleep quality, makes our body stronger boosting immune system. If you don’t have any experience to work out hard you can start by long run.
Soak up some sun
We all know that morning sun is a great source of vitamin D, so soak up some in the morning to strengthen your immune system. Stay outside for around 30 minutes without sunscreen.
Relax, laugh, and enjoy life
Too much stress and depression can suppress the immune system and provoke illness or weakness. Take your time, relax and have some fun to enjoy the life.