- by Dt Shail Yadav
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- Dec 01 2017
How to increase immunity in winters
There are the lot of ways to boost your immunity in winters. Colds and flu are the two most widespread illnesses that people suffer from during the winter months.
Eat a balanced diet with whole foods
You need many nutrients, such as vitamins A, C, D, and E, as well as minerals selenium and zinc, and omega 3s, to support your immune system. Legumes, whole grains, nuts, and seeds, as well as plenty of fresh fruits and vegetables. Superfoods such as bee pollen, Camu Camu, mushroom, and microalgae can give you an extra boost. Avoid processed meats, fried foods, soft drinks, processed baked goods, or products with artificial sweeteners or refined sugars.
Get plenty of Vitamin C
Vitamin C strengthens our immune system and keeps our body healthy. Food sources of vitamin C include berries, citrus, kiwi, bell peppers, and dark green vegetables.
Use herbs and spices
Cook with onions, garlic, ginger, black peppercorn, cayenne pepper, allspice, curry, and turmeric. It helps to boost our immune system.
Drink plenty of clean water
Water helps in the production of lymph, which carries white blood cells and other immune system cells.
Get 7 to 8 hours of sleep a day
Chronic fatigue is known to increase the risk of illness. The body rejuvenates and strengthens when it is at rest.
Say hello to friendly bacteria
Probiotics are good bacteria that can be found in whole and fermented foods. Such as raw sauerkraut are, miso, yogurt, kefir, kimchi, and microalgae.
If possible, avoid antibiotics
They attack beneficial bacteria in the digestive system and suppress immune functions.
Meditation can cut your chances of catching a cold by 40 to 50%. It reduces physical effects of stress that weaken the immune system.
People who exercise five or more days spend 43% fewer days with upper-respiratory infections. It boosts blood flow so that the immune cells circulate throughout the body.
Wash hands often
Cleaning your hands frequently, especially after touching anyone or anything that may be germy.
It activates T-cells, the white blood cells that fight off viruses and it can prevent cold.
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