When the weather starts to get cooler, many of us find ourselves feeling more prone to getting sick. The reason? Seasonal changes can affect your immune system in two main ways, weakening its defenses against infection or allergic reactions, resulting in an increased risk of getting sick this time of year. In order to give yourself the best chance of staying healthy this season, focus on strengthening your immune system with these six tips and advice from health experts and nutritionists.
1) Get a flu shot
Getting a flu shot is one of the best ways to protect yourself against the flu virus and other infectious diseases. The Centers for Disease Control and Prevention (CDC) recommends that everyone 6 months of age and older get a flu vaccine every year.
The flu vaccine protects against the three or four influenza viruses most likely to cause illness during the season. Vaccines are available for both adults and children, and there are various types of vaccines available, depending on age. The CDC recommends that people get the flu vaccine before the end of October each year.
Getting a flu shot can help reduce the severity and duration of flu-related illnesses, as well as prevent hospitalizations and even death from the flu. It takes about two weeks after vaccination for antibodies that provide protection to develop in the body, so it’s important to get vaccinated as soon as possible in order to be protected for the season.
If you haven’t received a flu shot yet, now is the time to do so! Ask your doctor or pharmacist about getting a flu shot.
2) Eat more fruits and vegetables
Eating more fruits and vegetables is one of the best ways to boost your immunity this season. Fruits and vegetables are packed with vitamins, minerals, antioxidants, and other essential nutrients that can help protect your body from illnesses like colds and flus. Eating a variety of fruits and veggies can also give your immune system the boost it needs to fight off any germs it may encounter. It helps to boost your brain and winning real money casinos.
Eating fruits and vegetables also provide fiber, which helps maintain regularity in the digestive system. Fiber-rich foods such as oatmeal, apples, and sweet potatoes can help keep your gut healthy, which is important for overall immunity.
Eating a variety of colorful fruits and vegetables can also provide a range of different vitamins and minerals, which can help support your body’s natural defense against illnesses. Dark leafy greens like spinach, kale, and collard greens contain beta-carotene, which can help protect cells from free radical damage. Colorful berries, such as blueberries, strawberries, and blackberries, are also rich in antioxidants that can help strengthen your immune system.
If you’re having trouble getting enough fresh fruits and vegetables into your diet, consider stocking up on frozen or canned versions. Frozen and canned fruits and vegetables are just as nutritious as fresh produce and offer convenience if you’re short on time.
Make sure to wash any produce before eating it. Washing fruits and vegetables under running water can help reduce the amount of bacteria on the surface.
3) Exercise regularly
Exercise is an important part of keeping your immune system healthy. Regular exercise can help to reduce inflammation, boost your body’s natural defenses, and increase circulation of immune cells. Aim for at least 30 minutes of moderate intensity exercise, such as walking, jogging, biking, or swimming, five days a week. If that sounds like a lot, break it up into shorter segments of 10-15 minutes throughout the day. Exercise has both mental and physical health benefits, so make sure to find something enjoyable that you can stick with!
4) Get enough sleep
Sleep is an essential part of maintaining a strong immune system. Getting enough restful sleep each night helps your body to repair and rejuvenate, both of which are key for keeping your immune system functioning optimally. But what does enough sleep really mean? Most adults need between 7-9 hours of sleep each night, although individual requirements may vary. To ensure you are getting enough sleep, create a consistent sleep schedule that allows you to get at least 7 hours of rest each night, and aim to wake up and go to bed at the same time each day. Additionally, try to avoid late-night screens and activities, as they can disrupt your natural circadian rhythm and cause difficulty falling asleep. According to fronlinecasino.lv site, enough sleep is important for body as well as it helps to fight off any pathogens more effectively, helping you stay healthy this season!
5) Reduce stress
Stress can have a huge impact on our health, including our immunity. While it can be hard to avoid stress altogether, there are several ways you can reduce stress levels and help to boost your immune system.
First, take some time for yourself. Whether that means engaging in an activity you enjoy or taking some time for a relaxing break, doing something that allows you to step away from the demands of everyday life can be a great way to reduce stress.
Second, try to get enough sleep. Sleep deprivation can lower your immunity, so making sure you get enough rest is key to boosting your immune system. Try setting a consistent sleep schedule and limiting electronic use before bedtime to help make sure you get the recommended 7-8 hours each night.
Third, exercise regularly. Regular exercise helps relieve stress and improve your overall health. Even just a few minutes a day can make a big difference.
Fourth, practice mindfulness. Practicing mindfulness activities like yoga and meditation can help reduce stress and improve your overall wellbeing.
Fifth, eat well-balanced meals. Eating nutritious foods helps provide your body with essential vitamins and minerals that can help support a healthy immune system.
Finally, spend time with loved ones. Spending time with family and friends can help you stay positive and keep stress levels low.
By following these tips, you can help reduce stress and give your immune system the support it needs this season.
6) Drink plenty of fluids
Staying hydrated is one of the most important ways to boost your immunity during the colder months. Drinking plenty of fluids helps keep your body functioning optimally and encourages your immune system to work its best. Make sure to drink at least eight 8-ounce glasses of water a day to help keep your body hydrated and in tip-top shape.
In addition to plain water, try adding some electrolyte-rich beverages, such as coconut water, to your daily routine. This can help replace the minerals and electrolytes lost through sweating and exercise. Herbal teas and hot soups are also great options for helping you stay hydrated.
While water is the best option for keeping hydrated, don’t shy away from other drinks such as juices or smoothies, as they can contain important vitamins and minerals that will help strengthen your immune system. Just make sure to choose lower-sugar options, as excess sugar can actually weaken your immune system.