The cool winter wind brings with it a host of winter diseases. Our best guard against this cold chill is to build a strong immune system. Just eating right is not enough, you also need to improve your lifestyle. Here is a list of essential tips you can follow for a stronger immune system.
Balanced diet: The basic key to strengthening one's immune system is to add nutrients like vitamin A, C, D and E and minerals like zinc and omega-3 fatty acids to your diet. Whole foods like animal proteins, legumes, whole grain, nut, fresh fruits and vegetables will provide you with all these essential nutrients. Avoid processed foods as they have no nutritional value and could weaken your immune system.
Load up on Vitamin C: It has been widely know that vitamin C is good for fighting cold and flu. Fruits and veggies are a good source of vitamin C. Make sure you stock up on oranges, kiwis, dark green vegetables and berries.
Water: Water carries white blood cells through the body, which keeps you healthy. Make sure you keep yourself hydrated by having at least two liters of water per day. Whenever you feel like you may be getting sick, increase your water intake.
Sleep: Fatigue can weaken your immune system and increases your risk of illness. Feeling fatigued could be a sign of a nearing illness. Your body needs seven to eight hours of sleep to rejuvenate each night. Make sure you get this sleep to strengthen your immune system.
Vitamin D: The early morning sun is the best source of vitamin D. Make sure you go out for at least 20 minutes and soak in some vitamin D in those cold winter months
Exercise: Another good way to strengthen your immune system is to add exercise to one's daily routine. Around 30 minutes of exercise, five days a week is a good way to boost your immune system.
Bacteria: It is a fact that, 80 per cent of our immunity is related to our digestive system. So keeping your digestive system strong is also important. For this, one should add probiotic bacteria to one's diet. It can be found in fermented foods like yogurt and sauerkraut or in the form of a supplement.
By Vanessa Luis
