Top 10 Tips to improve your immunity in winter!

1. Practice physical exercises

Being sedentary is one of the biggest enemies of health and consequently of immunity. In addition, practicing physical activity also helps in the production of T Lymphocyte , which is one of the components produced by our body to strengthen our immunity.

It is also by moving the body that we will maintain better control of body weight, physical conditioning and cardiovascular capacity.

Stress and anxiety, which are two emotional factors that most impair immunity, are problems that can be controlled through physical exercise. Therefore, a body in motion helps to produce the relevant elements for immunity and the whole organism to function well.

2. sleep tight

During the hours of sleep, our body not only rests, but also regenerates and regulates its functions . This is one of the conditions for our immune system to be able to stay alert and recover its energies to be able to do what it needs to do.

Sleeping less than you should or sleeping badly causes your cortisol level to increase , that is, this will cause the immune system defenses to end up decreasing .

Therefore, it is necessary to maintain a sleep routine of seven to nine hours. Therefore, it is always recommended to turn off electronic devices, leave the room dark and comfortable and have light meals before going to bed.

3. Eat well

There is no better and more effective tip to stay healthy than good food. It is through food that we consume the necessary nutrients so that our body continues to function properly and produce what it needs to develop well.

From nail growth to antibodies, everything is affected by whether or not you have a balanced diet. Therefore, there are foods that are necessary in the diet, which we must have close by. Among them, those rich in:

• Zinc – Mineral important to keep immunity high. It can be found in foods such as: red meat, oysters, mushrooms, whole grains, fish, turkey, shrimp, wheat germ, nuts, peanuts and chestnuts.
• Calcium – Another extremely important mineral that can be found in milk and its derivatives, vegetables and dark green leaves, soy, white beans, sesame, and broccoli.
• Omega-3 – Some foods that are rich in Omega-3 are vegetable oil, salmon, chia seeds, sardines, linseed and walnuts.
• Vitamins – Vitamin A, C, E, for example, are just a few of them and they are all important for maintaining the proper functioning of the body, including our immunity. Some examples of foods that contain vitamin A are tomatoes, eggs, carrots, avocados and mangoes. Vitamin C can already be found in orange, melon, papaya and watermelon. Last but not least, vitamin E is present in foods such as sunflower seeds, almonds, olive oil, walnuts and hazelnuts.

In some cases, it is necessary to use supplements to restore these nutrients. However, there are also foods that we should avoid to keep our immunity up to date. Among them are industrialized and processed products, such as soft drinks, sausages, sandwich cookies and snacks.

4. Get away from stress

In a world where time has become money and the rush has become constant, the stress levels of the population do not stop growing. No wonder this same population has been getting sicker and sicker, as stress is directly linked to a drop in immunity .

To prevent this enemy from getting you, keep healthy habits in life . In addition to a good diet and good nights sleep, it is also possible to reduce stress by having a hobby, or some activity that brings you pleasure or fun; always plan moments to enjoy the company of family and friends; use meditation, relaxation and calming techniques during the day and avoid harboring bad feelings, such as resentment and anger.

5. Say hello to the sun every day

The sun is one of those responsible for helping us synthesize vitamin D and also energize the body’s T cells , which are responsible for eliminating pathogens. These two facts help to make being in the sun for about fifteen minutes every day an excellent tool to strengthen the immune system.

Also, it’s important to keep an eye on the time we do this, being before 8 am and after 4 pm the best time to say hello to our big star called the sun.

6. Don’t neglect your vaccination card

There are two ways to become immune to a disease: you catch it naturally and your body fights it by creating new antibodies that, or through acquired immunity.

When your body contracts a disease it has never had any contact with, it poses a health risk that can even lead to death . Therefore, there are several vaccines that serve to prepare our immune system against the already known and most transmissible diseases, making the risk when and if we contract it lower.

Thus, when vaccinated you receive a small percentage of the virus that causes the disease, causing your body to activate the immune system to create antibodies and fight this invader. Therefore, when you contract the same virus again, your body will already be prepared to fight it without major difficulties.

Common diseases, such as the flu, chickenpox, mumps, hepatitis A and B and influenza, have much lower percentages of deaths than when they first appeared, precisely because we take vaccines to prepare our immune system against them.

Therefore, by refusing to take vaccines, the body is left unprotected and the chances of immunity not being able to eliminate the virus grow , which may pose a health hazard.

Therefore, it is extremely important to be aware of vaccines, especially in babies, children, pregnant women and the elderly, considered risk groups when they are infected with diseases that their bodies are not used to.

7. Don’t overdo the medications

Excessive use of medicine can end up damaging your immunity, taking some of its efficiency, decreasing your body’s production of the cells needed by your immune system or causing your body to create more resistance to the bacteria that invade it.

That’s why it’s important to be careful about how much medication you consume, especially if they aren’t prescribed by a doctor . There are several cases where it is necessary for patients to consume a large dose of constant medicine.

But, there are also people who acquire the habit of self-medicating and end up consuming much more than they should or could take. In these cases, it is extremely important to avoid this habit, which can, among other things, damage your immunity.

8. No smoking

In 2018, according to data from the WHO (World Health Organization), there were still 22 million smokers in the world, with about 17.9 million of them smoking every day.

There are many studies that prove that cigarettes harm the body in a number of ways. These include helping to damage the immune system of smokers, thus making them get sick more easily and more often than non-smokers.

In addition, cigarette use also harms those who do not smoke , but are close to those who do. Cigarette smoke is harmful to anyone who inhales it, and for that the person doesn’t even need to be the one holding it. Being on the side is enough to suffer the consequences.

9. Drink water

The human body is made up of roughly 70% to 75% water. That is, there is a lot to replace daily and it is important to always stay hydrated. The water we ingest helps with cell renewal, lubricates the airways and even helps prevent infections and allergies from reaching our body .

One more item on the list if your immunity is a concern. Try to drink at least two liters of water every day , and if it’s mineral straight from the bottle or filter, that’s even better! No chance of bacteria coming from tap water ending up getting you.

10. Avoid excesses of any kind

The worst enemy of health is overindulgence. Be it in the consumption of alcoholic beverages, food, medicine and even water. Therefore, it is essential to maintain balance and good daily habits , prioritizing the bases of a healthy body and that helps to keep our immunity always high.

So, now that you already know the 10 tips to improve your immunity, be sure to apply these precautions in your day-to-day life.  Also, remember to seek guidance from a healthcare professional for any other questions or if you need treatment .