As the winter season approaches, it's important to take extra care of your immune system to prevent cold and flu. Here are some effective tips to keep yourself healthy and boost your immune system.
1. Get Plenty of Rest
Although the amount of sleep you get each day is important (7-9 hours is recommended for adults), other aspects of your sleep also contribute to your health and well-being like sleep quality. Fatigue increases your susceptibility to illness and insomnia can increase inflammation. The right amount of quality sleep gives your body the time to repair and rejuvenate.
2. Eat a Nutrient-Rich Diet
Eat quality foods that are low in sugar, refined starches and unhealthy fats. Choose a variety of colorful fruits and vegetables which contain various vitamins, minerals, fiber and nutrients. Eating a rainbow of color provides your immune system with powerful antioxidant support which helps your body repair cells damaged by free radicals.
Watch your sugar intake. Sugar suppresses the immune system. Check in on how much added sugar you are eating and read labels. Sugar has a lot of hidden names and is found in most packaged foods, your favorite coffee beverages and energy drinks. It's even found in your favorite salad dressings and tomato sauce. And remember, refined carbohydrates also convert to sugar in the body.
3. Stay Hydrated
Drink plenty of liquids, mostly in the form of water. This helps to energize, detoxify and flush impurities from the system.
4. Exercise Regularly
Movement stimulates the lymphatic system and increases the level of leukocytes in your body, an infection-fighting immune system cell. Movement can be walking, dancing, cleaning, jumping rope, yoga, etc.
Find something you enjoy and get moving!
5. Manage Stress
Long-term stress increases cortisol levels which suppresses the immune system. Things like meditation help to nourish the nervous system and relieve stress. If you're a beginner, start with 5 minutes a day and work your way up to 20 minutes a day to receive the full benefits of this practice.
6. Stay Positive and Practice Self-Care
Positive thoughts and a healthy self-care routine are linked to a healthier immune system. A healthy self-care practice helps to reduce stress and inflammation and guide you to make healthier choices - all of which is beneficial to your immune system.
In addition to the above tips, there are several natural ways to strengthen your immune system and enhance its ability to fight off cold and flu viruses.
Eat Immune-Boosting Foods
Include foods high in vitamin C, such as citrus fruits and leafy greens, as well as foods rich in zinc, like nuts and seeds.
Get Sufficient Vitamin D
Spend time outdoors to absorb natural sunlight or consider taking vitamin D supplements.
Try Herbal Remedies
Certain herbs and spices, such as ginger, garlic, and turmeric, have been shown to have immune-boosting properties.
Stay Healthy This Winter
Preventing cold and flu is essential for maintaining your overall wellness. By following these tips and adopting a healthy lifestyle, you can strengthen your immune system and reduce your risk of getting sick. Remember, prevention is the key!
To your health & happiness,