Winter is fast approaching. It is time to prepare for the cold season and strengthen immune system to better fight against colds and flu viruses. It is thanks to the immune system that the body defends itself against attack by germs, bacteria, and viruses. A robust immune system guarantees a healthy winter. Health and immunity are closely linked, whether to fight winter infections, colds or flu. It also helps to support the body throughout degenerative diseases like cancer. Boost your immune system means strengthening your health and vice versa.
Have you adopted good habits to strengthen your natural defenses? If not, there is still time. Here are easy gestures to apply daily to enhance your immune system effectively.
Strengthening your weak immune system: preventive measures
Before the first frosts appear, change your daily routines to prepare your body for winter. Moreover, take particular vitamins to fortify your immune system.
1.Prevent flu and colds
Influenza viruses and colds are legions in winter. Unlike summer, we are more often sick during the cold season. But why? Viruses survive better and longer in winter, which puts a massive strain on our immune system. It is, therefore, necessary to strengthen, ideally by natural means. But how to do it? We give you eight simple tips to naturally enhance your immune system.
2.Get enough sleep
When we sleep, our body produces antibodies that help us defend against pathogens. If we sleep less than seven hours a night, our immune defenses get weaker, and our risk of getting sick increases. That’s why it’s essential to stick to a regular bedtime schedule. Get enough rest and sleep.
Long-term chronic stress weakens the immune system. It is recommended to eliminate the sources of stress and to integrate into your daily breaks dedicated to relaxation.
Chronic stress leads to the release of stress hormones like cortisol. These hormones directly harm the immune system, just like the lack of sleep. American researchers show that the social environment (stress, anxiety, and depression) influences the expression of certain genes in white blood cells — genes involved in the activation of the immune system as well as in pro and anti-inflammatory responses.
Citrus fruits contain vitamin C that helps to build up the immune system. Vitamin C enhances the production of white blood cells, which help to fight against infection. Grapefruit, oranges, tangerines, lemons, limes, and clementines are famous citrus fruits. Our body needs continuous Vitamin C as it can’t store and produce it.
Vitamin C enters infected cells, binds, and neutralizes the protein shell made by viral DNA. Then it stops the virus from replicating. Citrus, cayenne pepper, red or green peppers, broccoli, cauliflower, and strawberries are also packed with vitamin C.
5.Avoid Tobacco Smoke
Give up the habit of nicotine to get a healthy life. It intimidates primary immune defenses and raises the risk of bronchitis and pneumonia in everyone.
Broccoli and cabbage contain significant amounts of antioxidants and glutathione. They also protect you from the attack of viruses. It is an ace choice to eat vegetables regularly to strengthen your immune system. Sweet potatoes contain beta carotene, which is a vital source of vitamin A. It protects your skin from UV rays. Spinach contains potent nutrients and antioxidants such as vitamin C, Vitamin E, Flavonoids, and carotenoids.
For effective immune defenses, we need vitamin E. Our advice is to eat lots of fruits and vegetables, eat nuts regularly, and include lentils and beans in your menu.
Exercise regularly. Physical activities decrease nervous tension and remove stress. It also helps you to fights against depressive states, all of which are known to exhaust our immune defenses. Paradoxically, sports session is ideal for getting back in shape, especially since sport will help you sleep well.
Vitamin D plays a crucial role in immunity. We produce it when we expose ourselves to the sun. If possible, spend at least 20 minutes a day in the sun to stock up on vitamin D.
Reduce environmental risks
Avoid excessive exposure to the sun, electromagnetic waves, and toxic substances: tobacco, pesticides, solvents, etc. Do not smoke or stop smoking. In addition to irritating the respiratory tract, which already has a lot to do to resist all these microbes that circulate in winter, the hundreds of toxic substances contained in tobacco smoke weaken our entire body. Ventilate your home and workplace daily for at least 10 minutes, even if it is very cold. You thus renew the air and eliminate part of the circulating microbes.
In general, a healthy and balanced lifestyle is the best way to stimulate our natural defenses and protect us from the flu and colds in winter. Consult with professional naturopathy will help you to boost your immune system with natural techniques.
This will help you get through the winter without problems or help prevent issues related to an inefficient immune system.
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