Four day-to-day life habits to keep your immune system top notch. Everyone dreads the flu and colds: fever, sore throat, loss of energy, and general discomfort. In order to avoid this, keeping your immune system in fighting mode will keep you healthy. There are many habits you can acquire in your day to day life to fight these dreaded viruses.

Wash your hands

Washing your hands is one of the most effective ways to prevent getting sick.  Always include a good soap to wash your hands and remember to follow the right techniques to do so. Lather your hands by rubbing them together with soap and be sure to lather the back of your hands, between your fingers and under your nails. Always scrub your hands for at least 20 seconds and dry your hands using a clean towel or air dry them. If soap and water isn’t available, use a 60% alcohol- based hand sanitizer.

Diet

You know the old saying: an apple a day, keeps the doctor away. There are certain types of food that can actually help you boost your immune system. Try to include probiotics such as yogurt in your diet. Filled with “good bacteria”, recent studies have found that a daily 7-ounce dose of yogurt is enough to boost your immune system.

Vampires and viruses have a thing in common, they both fear garlic. According to British researchers, people who include garlic in their diets are two-thirds less likely to catch a cold.

Try to include shellfish, salmon, mackerel and herring which are rich in omega-3 fats. These type of fish reduce inflammation and protect lungs from respiratory infections. Just be careful if you are pregnant or planning to be.

If you include a well-rounded diet, you won’t need to take vitamin supplements. Mostly all of the nutrients we need are found in the food we eat. Although, if you feel the need to complement your diet, it is preferable to do so with general multivitamins and not individual supplements which can actually be harmful.

Exercise

There are many benefits from exercising regularly: stronger heart and muscles, increased lung capacity, and a boosted immune system to fight bacteria and viruses. You don’t need to be a professional athlete to have a first rate immune system. Try to walk for half an hour every day or find time to include in your daily life routine exercises that best suit you.

A good night’s sleep

Lack of sleep can affect your immune system in a negative way. People who don’t get enough sleep are more likely to get sick. They are also more likely to have longer recovery periods.  Sleep deprivation decreases the production of cytokines, which are needed to combat infection, inflammation or stress. The optimal amount of sleep in adults is seven to eight hours. More than that, may result in a poor quality of sleep which is counterproductive.

 

References:

  • http://www.health.com/cold-flu-sinus/boost-immune-system#naturally-boost-immune-system-intro-farmers-market
  • picture source: https://pixabay.com/de/
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