With the onset of cold weather, many people face colds, coughs and other seasonal illnesses. The main reason for this is that our immune system weakens during winter, making the body more vulnerable to infections and diseases. Viruses and bacteria become more active during this season and the body’s immune system has to work harder to fight them.
However, this situation should not be worrying because by adopting a few simple and healthy habits we can strengthen our immune system. good, regular diet ExerciseAdopting habits like cleanliness, taking care of hygiene and adequate rest not only increases our immunity, but we can stay healthy and energetic even in cold weather.
With a little effort and discipline, you can enjoy this season, avoid illness and keep your body strong. Remember that a healthy lifestyle is the key to strong immunity.
5 easy habits for a strong immune system during the cold season
Importance of a nutritious diet: Fruits and vegetables rich in vitamin C such as oranges, LemonFoods like guava, kiwi, bell pepper and broccoli are rich in vitamin C. These act as antioxidants in the body and increase the ability to fight infections.
- Curd: The probiotics present in curd maintain the balance of intestinal bacteria and strengthen the immune system.
- Ginger and garlic: Ginger contains compounds like gingerol and garlic contains compounds like allicin, which are rich in antioxidant and antimicrobial properties.
- Dried fruits: Nuts like almonds, walnuts and cashews vitamins It contains fatty acids E, zinc and omega-3, which help to strengthen immunity.
- Green leafy vegetables: Leafy vegetables like spinach, fenugreek and mustard are rich in vitamins A, C and K. These nutrients strengthen the body and protect it from cold.
Get enough sleep: Sleep plays an important role in the recovery of our body and in strengthening the immune system. While we sleep, our bodies produce proteins that fight infections (such as cytokines). These proteins help our body fight viruses and bacteria.
- Get 8 to 9 hours of deep sleep per day.
- Set a fixed time to sleep.
- Reduce screen time (phone/TV) and avoid caffeine before bed.
- Read a light book or listen to relaxing music before bed.
Stay hydrated: People often avoid drinking water because they are less thirsty in cold weather, but keeping the body hydrated is very important for the immune system. Water helps flush toxins from the body and nourishes cells.
- Drink 8 to 10 glasses of water per day.
- It would be best if the water was lukewarm, especially in cold weather.
- In addition to water, drink herbal teas, basil and ginger decoctions, and fruit juices.
- Avoid excessive consumption of alcohol and caffeine, as they can dehydrate the body.
Exercise: Regular exercise not only keeps the body fit but also strengthens the immune system. Exercise improves blood circulation, thanks to which immune cells and antibodies spread quickly throughout the body.
- 30 minutes a day physical Do the activity.
- Try yoga, pranayama, running, or light stretching exercises.
- Exercising early in the morning will not only strengthen the immune system but will also make you feel energized throughout the day.
- Light exercises, such as walking, are also beneficial for children and the elderly.
Stay less stressed: Stress can weaken the immune system. When we are stressed, the body releases hormones like cortisol. hormones Levels increase, which can disrupt the functioning of the immune system.
- Practice meditation and pranayama daily. These not only reduce stress but also calm the brain.
- Adopt deep breathing techniques, which brain There is more oxygen supply.
- Spend time with loved ones and participate in activities that bring you joy, such as reading a book, gardening, painting, or listening to music.
- If stress is high, see a counselor or Mental Consult a health expert.
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The position Know 5 Simple Ways to Maintain a Strong Immune System in Winter appeared first on Best Health Tips in Hindi, Health Blog – News | GoMedia.
