Five everyday tips to boost your immune system
1. Balanced quality nutrition
The food we eat is the major source of all the necessary nutrients, vitamins and minerals that are important for the normal functioning and strong immunity of the human’s body. To maintain a required amount of carbohydrates, proteins and fats, as well as vitamins and minerals, it is important to have a complete and balanced diet. It is recommended to include more fresh vegetables and fruits (especially seasonal) in the daily diet, to avoid or at least reduce the use of so-called “empty” calorie products – sugar, refined flour etc, to avoid fast food and to replace meat products with fish more often. At the same time, it is important to pay attention to food preparation, to choose natural, less processed products. It is also recommended to drink about 2 litres of water daily.
The Department of Health Food Pyramid is here for your reference.
2. Balanced physical activity
Researches has shown that balanced physical activity and optimal aerobic exercises helps a lot in reducing risks of chronic diseases, improves general well-being and human resilience. Physical activity, especially outdoors, is known as stimulating and improving non-specific body’s immunity and increasing resistance to adverse external factors. Thus the risks of viral infections and colds are also reduced.
3. Balanced work and rest periods
Sleep and rest are as important to the human body as food or water. It is known that quality sleep and rest are very important for the normal functioning of the human immune system. During sleep, the body releases certain chemicals that are important for the immune system to fight infections and inflammation. Researches shows that lack of sleep reduces these substances in the human body, making people less able to cope with stress and more likely to catch colds, viruses or other infectious diseases. How much sleep is sufficient for a particular person depends on the individual needs of the body, but it is still recommended to sleep 7-9 hours a day for an adult. It is also very important trying to go to bed at the same time, preferably between 10 pm and 10.30 pm, when the body begins to produce the sleep hormone melatonin.
4. Being outdoors
Being outdoors and in the fresh air is good for our health for many reasons. Spending time in the fresh air increases the body’s metabolism, oxygenation of cells and tissues, improves the nervous system, reduces stress, and at the same time strengthens the immune system, its ability to fight bacteria, viruses and other genetically foreign substances. So it is recommended to spend at least half an hour every day outdoors. A quiet nature walk will not only help you relax after a day at work and sleep better, but also increase the body’s resilience.
5. Personal hygiene
Researches has shown that many species of microbes accumulates on our hands. On average a person’s hands can carry around 3000 bacteria of different species. That fact alone is one of the leading causes of various infectious diseases even in the 21st century. To remove microbes and viruses all medical experts are calling for frequent and regular washing of your hands. At the same time, it is important to remember and clean various surfaces, properly prepare food and especially raw meat, wash fruits and vegetables.
Stay safe !