The three pillars on which the human immune system can thrive are healthy sleep, physical activity and a balanced diet. Sadly, people usually think about the role and the possibilities of maintaining a strong immune system only after catching the heavy colds. In the meantime, there are plenty of ways to strengthen your immune system so it’s better prepared to protecting you against various diseases.
Consume vitamins. To strengthen the immune system, you are going to need vitamins and minerals. Their lack can be compensated with the help of multivitamin complexes, but generally it’s better to get vitamins and minerals in a natural way. Vitamin A can be obtained from carrots, grapes and greens. Vitamin C is in citrus fruits, rose hips, cranberries, lingonberries and cabbage, especially sauerkraut. Vitamin E can be found in sunflower, olive or corn oil. Grains, eggs, any greens and nuts are rich in vitamin B. Minerals like iron, copper, magnesium and zinc are contained in liver, kidney, heart, nuts, beans and chocolate.
Drink the right amount of red wine. Smoking and alcohol do not just undermine the immune system, they kill it. However, alcohol in certain doses can be very helpful. While everything is simple and straightforward with tobacco – you need to quit smoking and avoid tobacco smoke, alcohol can actually produce positive effects. Dry red wine is good for strengthening the immune system; the maximum allowable daily dose is 50-100 grams.
Get yourself used to the cold temperatures. Most people are used to spending most of their days in warm offices and homes. When they go outside and into the chilly weather, the immune system is unprepared to deal with this kind of challenge. This significantly increases a probability of catching a cold. Take frequent walks in different weather. They don’t have to be long – 20-30 minutes seem to be just fine.
Avoid stress. Stress is one of the main enemies of the immune system. The most dangerous stress is an uncontrolled stress when a person is unable to cope with his / her emotions. The recipe for getting rid of the mental turmoil is simple. Try forming a more relaxed attitude towards everything no matter what happens. Frequently remind yourself that your health is more important anyway.
5) Laugh more. Unfortunately, stress is inevitable; but do compensate it with laughter! Laughter affects the body just as positively as moderate physical exercise. It lowers blood pressure, relieves stress and strengthens the immune system. Additionally, laughter improves appetite, lowers cholesterol levels and reduces the risk of cardiovascular diseases and diabetes.
Eat fewer sweets. Chocolates, candies, pastries, and cakes in large quantities deliver excess sugar to your organism. And it’s leading to not just overweight. According to the American Journal of Clinical Nutrition, 100 grams of sugar, which we use to consume every day, prevent white blood cells to fight the bacterial infection in five hours after consuming the sweets. If you want to keep your immune system strong, reduce the number of sweets you eat every day.
Drink more water. Exactly how much water you need to drink every day is hard to tell. People have different ratios of weight and height so it’s going to be individual in all cases. You can follow, however, this simple rule. When determining the necessary amount of water to drink, remember that if the amount of liquid is sufficient, the urine color is pale yellow. Water positively affects the immune system and makes it stronger.
Fight obesity. Overweight means constant problems with the cardiovascular system, kidneys, joints, muscles and all organs of the human body, for that matter. The emotional side of the health is suffering badly, too. Disorders, depression, failed attempts to start a family, stress significantly reduce the strength of the immune system. It is known that overweight people are more likely to catch a cold and complain about problems with health more often. Hormonal disbalance leads to frequent inflammations which hinder the ability of the immune system to fight infections and viruses.
Sufficient sleep. During the sleep, human body recuperates. It is very important to go to bed at about the same time every night and do not stay up past midnight (the body recovers best between 10 pm to midnight). Before going to bed, remember to ventilate the room and do not eat much.
Exercise. Last but not least, remember to stay physically active. It’s especially important for people who lead a sedentary lifestyle and spend significant amounts of time in front of computer monitors practically motionless. Any kind of exercise will be great – from running in the park and regularly visiting your fitness club to having frequent and long walks and riding a bicycle. Even minor but regular exercise helps to fight not only psychological but physiological problems as well. It improves blood circulation, strengthens the cardiovascular system, helps to maintain an optimal weight and ultimately strengthens the immune system.