The body’s immune system needs to be constantly strengthened so that it is fully prepared to defend itself against bacterial and viral attacks. Sometimes even a mild cold can end up with serious complications.
Therefore, it is worthwhile to start supporting the immunity as soon as possible, in particular in the autumn-winter season when the risk of falling ill is the highest. How to do it?
Supporting immune cells should start with food. Therefore, the first meal of the day should be a hearty breakfast to give your body strength for the day. Importantly, it should be eaten within an hour of waking up. It should contain carbohydrates, protein, fats and vitamins.
Diet has a huge impact on how your body deals with infections. You can support it by eating soups – but not a slurry of pea soup or krupnik. The ideal option will be vegetable soup, which is not fattening, but warms and provides the body with many minerals and vitamins.
It is a well-known fact that vegetables should be present in the daily diet, in every meal. It is best to eat them raw or cooked. Fruits should be eaten in moderation, especially the sweet ones, because they contain a lot of sugar, which can cause weight gain.
Citrus, broccoli, spinach, peppers and many other vegetables and fruits contain vitamin C. It is especially important when it comes to boosting immunity and fighting bacterial or viral infections. Vitamin C stimulates the production of interferon, which helps fight germs effectively. Taking vitamins B6 and A in addition will greatly increase the body’s chances of fighting off illness and defending itself more quickly.
Alcohol, cigarettes or other inferior stimulants are not desirable because they destroy vitamins A, C, E and B. In addition, they have a destructive effect on minerals such as selenium and zinc, as well as other micronutrients necessary for the proper functioning of the body and the immune system. However, if you cannot completely break the smoking habit, it is advisable to take more antioxidants. Alcohol, on the other hand, kills cells in the lymph and blood that are responsible for immune system function.
Omega-3 fatty acids are one of those substances that many people lack. It is worth mentioning that they are responsible for providing the body with building blocks for the production of anti-inflammatory hormones. Healthy vegetable oils, as well as fish, flaxseed and walnuts should be introduced to the daily diet.
According to the recommendations of scientists, each person should prophylactically consume from one to two tablespoons of honey a day. It provides many vitamins and minerals, as well as enzymes mobilizing the immune system to fight. In addition, it warms well and supports the work of the heart. Honey can be used as a substitute for sugar, which is harmful to the human body.
Dressing appropriately for the weather is of great importance. The best advice is to dress on the so-called onion. Thanks to this, if it gets too hot, you can take off one layer. In the autumn and winter period you can not forget about a scarf and a hat. It is through the head that the human body loses most heat and cools down the fastest, and rapid cooling is very bad for the immune system.
Any physical activity, including walking, has a huge impact on the body’s regenerative abilities and strengthens it in the fight against infections. In addition, it is a very good way to oxygenate the muscles and blood and improve your mood. It is important that the physical activity is regular and takes place at least three times a week.
Cortisol, or the stress hormone, not only adversely affects a person’s mood, but also the immune system. The less stress, the better. Of course, it is impossible to avoid it completely, but you can find many exercises that affect the ability to effectively cope with it. It is better to look at some situations from a distance. It is also worth taking care of relaxing baths and calming down.