When the weather gets colder and flu season arrives, it can be tough to stay healthy. But don't worry. Here are some tips to help you stay well and avoid getting sick.
Maintaining a healthy immune system requires a balanced approach that includes proper nutrition, regular exercise, and stress management.
Here are six essential guidelines to support your immune system and keep you healthy:
1. Stay hydrated by drinking enough water.
2. Exercise regularly and with enough intensity to increase your heart rate.
3. Avoid negative stress as much as possible.
4. Ensure you get enough sleep each night.
5. Incorporate probiotics, antioxidants, and fatty acids into your diet through food or supplements.
6. Follow a balanced and varied diet for optimal nutrition.
1. Hydrate
To stay hydrated, it's best to start drinking water as soon as you wake up. After sleeping for hours, your body can be dehydrated, so a glass of water with a little lemon can help eliminate toxins, boost energy levels, and stimulate metabolism to eliminate waste. Drinking more than 8 cups of water throughout the day can be challenging, so setting reminders to drink a glass of water before each meal can be helpful. Decaffeinated hot tea can also be included in your daily water intake.
2. Regular, intense exercise training
Physical activity also contributes to a healthy immune system. It promotes good blood circulation, which helps the immune system to do its job more efficiently. It is a more intense exercise to which the body responds with positive changes in improved fitness and body composition.
Research has shown that regular exercise reduces stress levels, lowers the risk of certain cancers and upper respiratory infections (very important at this time of year), is anti-inflammatory and indirectly reduces the risk of cardiovascular disease and depression. It also has a positive effect on self-image and energy levels.
3. Relieve Stress
Daily negative stress can overload the immune system and affect the ability to maintain health. It is, therefore, important to take time for yourself. Take time each day to recharge your batteries. Self-care varies from person to person. Take time for reading, meditation, walking, a hobby or a massage.
4. Get enough sleep
Sleep is important for the health of the body and the brain. If you don't get enough rest, the number of natural immune cells decreases and the number of cells that cause inflammation increases. A good night's rest helps to strengthen the immune system. Adults should sleep seven to eight hours a day.
5. Eat a varied diet
A healthy diet is essential for a healthy immune system. A diet containing vegetables, fibre, protein and healthy fats can help you feel better and recover faster. Protein is also important for the body's recovery.
Some of the best foods for boosting the immune system contain probiotics, live bacteria and yeasts that support a healthy gut and digestive system. Probiotics are found in fermented and cultured foods. Look for the words "live active cultures" on the food label. Here are some foods that contain probiotics:
Kombucha (fermented, slightly sweetened black or green tea drink).
Unpasteurised sauerkraut and kimchi.
Yoghurt, kefir, lassi (yoghurt or buttermilk drink).
Tofu, miso, shoyu or tamari (a Japanese soy sauce) and tempeh (an Indonesian dish made from fermented soya).
6. Enjoy colourful foods that boost the immune system.
A healthy and balanced diet can help you maintain your well-being. Eat a rainbow of fruits and vegetables every day to get various nutrients. Reduce your intake of processed foods, sugar and non-nutritious drinks such as fizzy drinks and alcohol.
Turmeric Latte Recipe
A latte with immune-boosting antioxidants and anti-inflammatories:
A cup of warm milk of choice.
¼ teaspoon turmeric
¼ teaspoon cinnamon
¼ teaspoon ginger
½ teaspoon vanilla extract
One teaspoon maple syrup or honey
A grind of fresh black pepper and one teaspoon of coconut oil to activate the active compound in the turmeric.
Our upcoming article discusses an affordable and beneficial dietary plan for your overall health. While you wait, please feel free to browse through our previous articles and explore our online store.
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