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!

1. Sleep

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.

2. Sauna

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!