Winter and autumn are usually the seasons for colds. There is also a new wave of COVID-19. At such a time, it is very important to strengthen the immune system!
We will tell you about 4 proven ways to increase immunity!
Regular lack of sleep leads to a decrease in immunity by 30%
In one study, scientists proved that sleep deprivation reduces cellular immune response.
An adult needs at least 7 hours of proper sleep per day, and a child needs at least 10 hours.
If you have insomnia, try these methods:
- Do not use gadgets or TV for an hour before bedtime.
- Take a bath or steam your feet in water with a mixture of mint and calendula or lavender flowers before going to bed. These baths soothe and relieve stress.
- Drink warm water with honey at night.
The sauna is not only one of the ways to cleanse the body, but also a place to relax, relieve stress and heal the body.
Take sauna procedures every 1-2 times a week.
Hot, humid steam in the bath promotes inhalation and cleansing of the respiratory system.
You can also temper your body by following the bath cycles: steam and rest or steam - rest - cool.
3. Move more
Sports and physical activity are natural ways to maintain body tone and immunity.
Moderate-intensity activity is beneficial to health. And excessive exercise, on the other hand, can do more harm.
- Walk more.
- Go to fitness or gym 2-3 times a week.
- Dance or jump rope.
- Swim or do aerobics.
If there is no time for serious workouts, then exercising in the morning and walking to work will benefit your immunity, well-being and improve your mood.
4. Eat foods rich in minerals
Foods that need to be included in the diet to maintain immunity:
Anti-inflammatory: olive oil, salmon, turmeric, chia seeds, flaxseeds;
Probiotic-rich foods: sauerkraut, kimchi, kefir;
Foods high in vitamin C: citrus fruits, red bell peppers, spinach;
Antioxidant-rich foods: green tea, broccoli, dark chocolate, blueberries, goji berries;
Foods high in vitamin E: hazelnuts, peanuts, almonds, sunflower seeds, avocados;
Limiting sugar also helps maintain immunity!