Ways to Boost Your Immune System in The Winter
Autumn is here again. Mornings and evenings are colder than the days. The weather is changing rapidly. Soon winter will start. Frosty winds, smoggy skies, and hidden sun can make you lethargic, dull, and spiritless. You can be an easy target for many diseases at this point. Fatigue and exhaustion can worsen the situation. What enables you to cope with the situation? This is your immune system. This is the only guard that defends you against all instigators (viruses and bacteria) which can be a cause of illness for you. So, keep your immune system strong to stay healthy this winter.
Here are some effective ways to boost your immune system.
1- Go Nutritious
Forget about all processed foods. Eat a lot of fresh fruits and vegetables. Fresh fruits and vegetables enhance your immunity by helping remove toxins from your body. Easy digestion and fiber content present in them increases the absorption of nutrients. They improve the functioning of enzymes which are essential for every chemical reaction.
Support your immune system with natural herbs and spices like honey, ginger, cinnamon, neem, and green tea. The antioxidants present in them help in decreasing inflammation by combating free radicals built up in your body.
2- Go Natural
Replace your food supplements with a healthy and balanced diet. It includes nuts and seeds, whole grains, meat, fish or pulses, and dairy products, especially yogurt. Good fats like olive oil and omega-3 also support your immune system.
Excessive use of dietary supplements may lead to health abnormalities. Too much intake of vitamin C and zinc can cause nausea and diarrhea. A high amount of Selenium can be a reason for hair fall, fatigue, and nerve damage.
Except in some medical conditions, even the best food supplements are not recommended as they lack the fiber and other nutrients present only in a balanced diet.
3- Go Hydrated
During winter the intake of fluids decreases due to low thirst but remember, hydration is a key to a strong immune system. It increases metabolism, prevents infections, and keeps organs functioning properly.
To prevent dehydration, you should take enough fluid. Tea and juices are also hydrating but they can be taken to a limit because of their high sugar contents. Drinking at least 8 glasses of water daily is recommended.
4- Go Physically Active
Get out of your couch and go for any kind of physical activity. It can be running, jogging, swimming, or even dancing. You can also play any kind of game.
Aerobics and other exercises not only increase your energy levels but also reduce the risk of chronic diseases such as hypertension and diabetes.
Extra body weight is the factor that contributes to the weakening of the immune system. The mental and physical benefits of exercise help in maintaining proper body weight, hence boosting the immune system.
5- GO Stress-Free
Reduce your stress, anxiety, and depression through different kinds of meditation techniques. These techniques stimulate your immune system’s brain functioning regions.
Mindfulness meditation is a meditation technique that allows your mind to concentrate on your breathing and on what your body is doing. It helps our mind focus on the present and be free of thoughts of the past and future. Practicing meditation for at least 15–20 minutes a day can be highly beneficial.
Prayer is the most common form of spiritual meditation. It is the best and easiest way to gain the inner feeling of satisfaction and relaxation.
Yoga is another physical form of meditation involving deep breathing and slow body movements. It helps in lowering the stress and calms the nervous system. It also increases the efficiency of the upper respiratory system which in turn boosts the immune system.
Build good relationships and social connections with the people around you. Spend time with your dear ones to bring laughter and joy into your life.
6- Go Hygienic
Practicing proper hygiene plays an important role in the proper functioning of your immune system. Cleanliness is necessary for a healthy life. Wash your hands before eating and making food. Take regular showers. Keep your clothes and surroundings neat. Less exposure to bacteria and viruses will strengthen your immune system.
7- Go for Adequate Sleep
Immunity and sleep are closely related to each other. Getting sufficient sleep allows your body to produce infection-fighting antibodies and cells that support your immune system. Lack of sleep increases anxiety and inflammation. Minimum of 7–8 hours of sleep is recommended. A good sleep of a few hours can make you fresher than a poor sleep of many hours. So, improve the quality of sleep also to get the desired results.
8- Go Vaccinated
Vaccinations train our immune system to recognize and fight against different invading pathogens.
As you age, you become older and the ability of your immune system to respond weakens and you are more vulnerable to diseases and infections. That’s why people more than 65 years old are highly recommended to go for vaccination. Similarly, children are also advised to be vaccinated because they are at a higher risk of being attacked by germs due to their developing immune system.
9- Go Away from Smoking and Drinking
Both smoking and excessive alcohol consumption not only suppress your immune system but can also increase the risk of lung cancer.
Conclusion
The best way to help your body in fighting against illnesses is to boost your immune system. Some dietary and lifestyle changes can strengthen your body’s natural defense system. So, work on these changes right now and enjoy your winter safely.
