During the winter months, it’s important to support your immune system so you can fight off infections and viruses. Here are five ways to build strong immunity this winter:
1. Have a healthy diet
What you eat affects almost every aspect of your overall health. A healthy diet can protect you against many serious illnesses, including cancer, type 2 diabetes, and cardiovascular disease.
It can also help keep your immune system strong, as your body needs the right amount of nutrients to function.
To feel your best, you need to make sure your diet includes lean protein, whole grains, healthy fats, and fruit and vegetables.
Some of the most important vitamins and minerals for your immune system are vitamins C, vitamin E, vitamin D, vitamin B6, and zinc.
2. Drink more water
A big mistake people make is not drinking enough water. Staying hydrated can vastly improve your health – it’s also hugely important for fighting off viruses and infections.
Remember, your body is always losing water and your fluid intake needs to be enough to replace it. The average person should aim for at least two litres a day for optimal health.
3. Exercise daily
Exercising regularly is another way to boost your immune system. Because exercise improves your circulation, it helps your immune cells to function more efficiently.
For the best results, you should aim for at least 30 minutes of exercise each day. This can be anything – whether it’s walking, team sports, swimming, or something else.
4. Get more sleep
Getting enough sleep will help your body to rest and recover, as the cells that fight infections are created while we are sleeping.
To stay healthy, try to get at least 8 hours of quality sleep every night. If you struggle with this, try changing your evening routine to sleep better and build your immune system’s strength.
5. Manage your stress
Stress can really affect how well your immune system functions, as acute or chronic stress activates the body’s “fight or flight” response.
It’s important to find ways to manage stress, like exercise, meditation, breathing exercises, creative hobbies, or other methods.