The winter season is near and it is important to take care of your immune health because during the winters – the cold weather, dry wind and seasonal viruses tend to weaken the immune system by putting a lot of strain on it.
So, now is a good time to start incorporating certain habits in your lifestyle that can help strengthen your immune system. There are 5 simple ways which can help to boost immunity in a natural way:
- Healthy Diet
Eating healthy is key to improve immune system, your diet should include a lot of whole grains, fruits, vegetables, lean protein, legumes, healthy fats and foods with limited added sugar. Foods rich in vitamin B6, C and E are proven to be friends of your immune system.
Following is a list of foods that boost immunity:
- Citrus Fruits: oranges, grapefruit, lemons, limes, berries and tangerines
- Other fruits: bananas, kiwi, papayas
- Red bell peppers
- Broccoli
- Garlic and Ginger
- Yogurt
- Nuts and Seeds: almonds, sunflower seeds
- Green leafy vegetables: kale, spinach
- Turmeric
- Poultry and Shellfish (oysters, crab, lobster and mussels)
However, there are foods that may weaken your immunity – Added sugar, salty foods, fried and processed foods, highly refined carbs and artificially sweetened foods and beverages.
- Get Enough Sleep
Getting enough sleep is another way to boost immunity. For most adults, eight hours of sleep per night is sufficient to have a strong immune system. Quality sleep is essential as it provides time for your immune system to regenerate and recover from illness and exertion while you are sleeping.
You can improve your sleep by keeping your electronic devices at a distance from your bed, avoiding screen time at least 1 hour before bedtime, and sleep and wake up at the same time every day.
Several studies have shown that not getting enough quality sleep affects the immunity in a negative way, it weakens your immune system in the long run and makes people more prone to getting sick.
- Stay Hydrated
Water is the most underrated drink when it comes to our health. People usually underestimate the millions of benefits drinking water has to offer, some of which are listed below:
- Carries the nutrients and oxygen to the cells
- Flushes out bacteria from the bladder
- Aids in digestion
- Normalizes blood pressure
- Helps in cushioning joints
- Regulates body temperature
- Maintains electrolyte balance
A fluid called lymph is present in the circulatory system, which helps in carrying infection-fighting immune cells and is mostly made up of water. Dehydration in the body causes the lymph to slow down, leading to a weak immune system. Therefore, drinking enough water throughout the day, especially during winters ensures that the body remains hydrated and improves immune health.
- Manage your Stress Levels
Whenever we are stressed, it becomes harder for our immune system to fight off antigens. Prolonged exposure to chronic stress weakens the immune system entirely and makes us more prone to infections. Sometimes, to cope up with stress most people turn towards unhealthy stress relievers such as smoking, drinking and stress eating which causes more harm than good to the immune system.
Our lives are stressful, no doubt but there are ways to cope up with stress in a healthier and effective way. Adopting relaxation practices such as yoga, journaling, meditation, exercise, a walk in nature and other mindful activities can help in dealing with stress.
- Get Moving
Regular exercise is one way to boost immunity as it helps the body to produces several hormones which helps to improve immune system. However, working out during the winters can be bit of a task as most people lack motivation.
Who doesn’t love staying in cozy beds a bit longer? Most people.
Even though it may seem harder to exercise during winters, it is the time when your body needs it the most as it also helps the body stay warm and remove toxins through sweat. There is no need to perform intense workouts to reap the benefits, you can engage in moderate exercise – brisk walking, jogging, swimming, steady bicycling etc. Moderate exercise for at least 150 minutes per week will help you improve overall health and boost immunity.
The tiny cells in your body are constantly fighting as an army against several infections to keep you alive. Hence, it is your responsibility to take care of them so that they can fight for you when the time comes. And most importantly Stay Warm this Winter Season!
