Your immune system is your number one defence mechanism against intruders like bacteria or viruses that can make you very sick. This is essential to ensure that you stay healthy throughout the year.
Step 1 - Eating Well
Eating well means getting many fruits and vegetables in your system and staying hydrated. It's just that you get several nutrients and antioxidants to help strengthen your immune system. you would especially like to be on top
Your selenium, vitamin E, and vitamin C intake. Selenium is found in nuts (such as Brazil nuts) or fish. As far as vitamin E goes, you can find it in spinach, seeds, and peanuts. Vitamin C is found in many vegetables such as broccoli, spinach,
Cauliflower, or sweet potato. As far as water is concerned, drinking plenty of it will help flush out toxins like bacteria that can cause illness. Here are some ideas for your grocery list:
Fish
Fish and, in particular, tuna, are excellent sources of selenium. One ounce of tuna can provide about 30 mcg of selenium. Selenium is a powerful antioxidant and one of the essential minerals for our health and immunity. The recommended daily intake for selenium is 55 micrograms.
an adult. Other fish and seafood typically contain between 12 mcg and 20 mcg of selenium per ounce. Salmon is also an excellent choice to help with immunity.
System. It contains a lot of "healthy fats" (omega-3s), which are known to strengthen the immune system and reduce the risk of heart disease.
Masur lentils
If you eat a vegetarian or vegan diet, lentils are a great alternative to fish. One cup of lentils can provide about 6 mcg of selenium. They are also a good source of immunity-boosting nutrients, fibre and protein.
Garlic
Another vegetable that has the same effect on our immune system as zinc is garlic. According to some research, garlic can keep cold at bay. Some studies also show that individuals who were living with cancer were able to boost their immune systems by increasing their intake of garlic.
Blueberries
Berries, in general, are full of antioxidants. Blueberries are on top of all fruits and vegetables for the number of antioxidants they contain. Not only is research showing blueberries' power on our immune system, but is linked to a lower risk of belly fat, cholesterol, heart disease, and cancer.
Sunflower seeds
Sunflower seeds are very high in vitamin E. One ounce can provide 76% of your daily intake, which is 15 milligrams. Vitamin E is also a potent antioxidant like selenium, which helps fight infection because it boosts the immune system.
A diet rich in vitamin E and vitamin C, zinc and selenium is most likely to help you boost your immunity. While it is good to eat as many healing foods as possible, it is not always possible to provide all the nutrients and
Antioxidants are essential for our body to stay healthy. That's when supplements become a great option.
Step 2 - Practice Well
Cleanliness
The number one trick to not getting the flu or a cold is to avoid its antigens by practising good hygiene. That is, limiting your exposure to viruses or bacteria as much as possible.
The goal of the virus is to find a host, a cell, in the body. Our innate immune system is our body's first responder, which includes our skin. Our skin, being the first line of defence, acts as a surface barrier to prevent viruses or
bacteria from entering our body. That's why, when we're in flu season, you see hand-washing symptoms everywhere. By washing your hands, you destroy antigens before they can cause harm.
the body. You should wash your hands before every meal, after going to the bathroom or after touching someone else (like shaking hands) or anything else. It's also important to be aware when you reach for your face since the virus is more likely to enter through your mouth.
Step 3 - Stay Hydrated
Drinking plenty of fluids will help your body flush out toxins that can cause illness. 75% of people are constantly dehydrated, and that's probably one of the main reasons most of us get sick or don't recover quickly.
diseases. Water is important to flush out any toxins from our bodies. If we don't have enough water, we can't get rid of toxins quickly. May contain toxins
form of viruses or bacteria. Drinking plenty of water can fight infection. You can always start by increasing your water consumption by carrying a bottle that you can refill. It is recommended to take around 2 to 3 litres of water per day.
Step 4 - Apply
Regular bedtime
To make sure your immune system is functioning optimally, you need to make sure you get enough sleep. Since sleep is important for our immune system, it is recommended to sleep between seven and eight hours per night. that.
The number of hours is sufficient and the body regenerates. Getting plenty of sleep has been linked to increasing the body's white cells' ability to fight diseases and reduce symptoms associated with the common cold and flu. To get a good rest, try applying.
Bedtime routines that allow you to get the best of your hours of sleep. Here are some ideas to help you improve your sleep. create a routine
It has been proven that a routine will prompt your body to fall asleep at a certain time. Try looking at yourself, is there a time when you're tired? If so, make sure you go to bed before that time. Create a Routine That Allows You
Finish everything before that time and go to bed. you can also set a
An alarm that will let you know it's time to prepare yourself for sleep. That way, you're less likely to forget what time it is and you'll be more successful in implementing a routine. Bedtime Ritual is an Excellent Addition to Your
schedule. A good bedtime ritual allows you to relax, disconnect from the stresses of life, and slowly tell your body it's time to shut down. set a comfortable environment
It may be time to take a look at your bedroom and find ways to make it a better environment for a good night's sleep. Don't underestimate the comfort of your bed and pillow and the power of fresh linens. If you're uncomfortable, you will
Difficulty falling asleep or staying asleep is likely. Another aspect of comfort is the room temperature and the level of noise around. Try sleeping with a fan or a machine with white noise. continuous sound.
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