How to Increase Immunity? Check Out 8 Tips – In the autumn/winter season, the body is more susceptible to flu and colds, as the dry climate and lower temperatures hinder the functioning of our airway defence systems.
Because of this, it is widespread that people are more interested in discovering how to increase immunity through habits and foods that make the body more vital at this time of year. Read on for eight tips!
Table of Contents
1. Maintain a Healthy Diet
Around 400 BC, Hippocrates considered the father of Medicine, proclaimed: ” May your medicine be your food, and let your food be your medicine”. In a society increasingly used to industrialized foods and fast food, it becomes necessary to remember it every day.
Maintaining a healthy and balanced diet. Including all food groups, helps produce antibodies and is essential to increasing the body’s immunity. Citrus fruits, dark vegetables and oilseeds are immunity champions and should preferably be consumed every day.
Seasonings such as garlic, onion, ginger and turmeric, and making food tastier, are great allies for the body as they contain antibacterial and anti-inflammatory properties.
2. Take Care of Hygiene Habits
Eyes. The Covid-19 pandemic has steel-clad the importance of washing your hands regularly, an essential routine to keep your health up to date. We constantly pick up various objects and unconsciously take our hands to our mouth, nose, and throat.
If a sink with cleanser and water is not always available, alcohol gel can help. With both “tools”, it is also necessary to be aware of not exaggerating. As washing your hand too much or losing your line with gel alcohol can have the opposite effect and decrease the body’s defences!
3. Drink Plenty of Water – Increase Immunity
Staying hydrated is essential for the health of the body, and it is necessary to keep this in mind, especially in winter, since in this season we feel less thirsty and. Because of this, it is common to forget to include water in our routine.
Fluid intake, however, is essential to help cleanse the body of impurities and regulate body temperature, factors that directly impact the immune system.
Although the amount of water recommended per day varies according to age, weight and level of physical activity practised, a good average to take into account is 2 litres. If you need help remembering, check out our post on wellness apps, in which we recommend, among others, an app that sends you notifications when you drink water.
4. Get Some Sun Every Day – Increase Immunity
Nowadays, we hear a lot around the importance of protecting yourself from the sun to avoid exposure to UV rays. Which are very harmful to health and accelerate aging. Seeking protection, however, doesn’t mean we shouldn’t get any sun.
Exposure to the sun, preferably in the morning, for about 15 minutes a day, is very important for health. For starters, this is the only way the body produces vitamin D, which is extremely beneficial for the human body.
Getting a little sun every day also helps prevent disease and even improves mental health. Exposure to sunlight increases the production of endorphins, which promote a sense of well-being and are considered a natural antidepressant.
5. Practice Physical Exercises in Moderation
Regular physical exercise has many health benefits, including improving the immune system. The World Health Organization (WHO) recommends that an adult practice 75 minutes to 150 minutes of intense physical activity a week or up to 300 minutes of moderate exercise.
It is essential to stick to this average because going too far can also be harmful to the body’s defences. As excessive wear and tear interfere with the functioning of the protective barriers.
If you’ve been out of work for a long time. It becomes even more important to start slowly to not negatively impact the body’s systems in a season that is more susceptible to illness, such as winter. But don’t worry, because here blog, we already have a post with tips for those who want to start exercising.
6. Sleep Well – Increase Immunity
While we are awake, most of our body’s energy is devoted to enabling us to carry out daily activities. Sleep time is significant because the body has to focus on improving its internal functioning, including the immune system.
To increase immunity. Take this rest period seriously and leave aside the glamorization of productivity at any cost: 8 hours of sleep are a pillar of health. They are essential for the production of our defence cells.
7. Take Care of Your Emotional Well-being
Our body is a machine that is all interconnected, and therefore, the malfunction of one system will affect the others. When we are stressed, anxious or depressed. Our immunity can also be compromised, as neurotransmitters also participate in the body’s defence barriers. When they are too busy transmitting stress, they leave immune system cells aside.
To take care of the emotions, try to find a balance between the demands of everyday life and time to look at yourself: do pleasurable activities, practice meditation. Reserve moments for physical exercise, and remember to pause your daily rush to breathe deeply and connect with yourself.
8. Avoid Smoking
In addition to causing damage to the lungs and making them more susceptible to respiratory infections, Smoking interferes with the functioning of the body’s defence cells. Cigarette smoke harms both those who smoke and those around it. Reducing the number of hair cells in the respiratory system, which are responsible for preventing the entry of invading agents.
Now that you’ve checked out the items on the list. You’ve undoubtedly realized that everything that helps you take better care of yourself also helps improve immunity — and quality of life. Try to apply these attitudes in everyday life to increase your well-being and live with even more energy.