Now your immune system should be strong – and here's how to do it. Keep yourself fit and healthy with small routines that you can easily integrate into your daily life.
The flu viruses are on their way! Defensive power is very important now. These nutrition, exercise, and lifestyle tips will prepare you for fall and winter.
1. Multicolored like a rainbow
You need:
- Vitamin A (in broccoli, carrots, tomatoes, cabbage) for building mucous membranes.
- Antioxidants for cell protection (vitamin C: citrus fruits, Brussels sprouts, pepper;
- Vitamin E: almonds, whole grains, avocado)
- Vitamin D (fatty sea fish such as salmon, mackerel), zinc (oatmeal, lentils), selenium ( fish, eggs, sesame).
- Herbs and spices. For example, garlic, oregano, thyme and turmeric have anti-inflammatory effects, while ginger, among other things, has a disinfectant effect.
2. Establish a daily routine and stick to it
Skipping meals, constant dieting, fasting days – you probably have good reasons for this.
“If you eat irregularly (about three times a day), monitor the quality of the nutrients you consume even more closely so as not to risk deficiency,” says general practitioner Yuri Zavyalov specially for MedicForum.
3. Pay attention to your gut
This is where most of our immune cells are located. Protect your gut flora with natural yogurt and fermented vegetables such as sauerkraut – they contain valuable microorganisms that nourish the intestinal lining.
4. Cleanse your body of toxins
Alcohol and cigarettes suppress important components of the immune system. Therefore, drink alcohol only in moderation. But otherwise, drink plenty, which keeps your mucous membranes moist and ready to defend yourself.
It's best not to smoke at all. This leads to inflammation in the bronchi and destroys the protective mucous membrane.
“Just a few cigarettes weaken the lungs and immune system,” explains the doctor.
5. Move your body
Regularity is critical. Anyone who takes a brisk 20-minute walk four to five times a week to keep their blood flowing is likely doing more for their immune system than someone who plays soccer or tennis once a week.
” So make sure you get your daily dose of exercise, for example on your way to work.”
6. Routine is better than overload
Exercise has been shown to curb inflammation in the body, which typically makes us more susceptible to infections.
Effective immune exercise includes the following: Do not exercise too intensely, as this stresses the body and weakens the immune system.
“We are especially vulnerable 1–2 days after a very heavy load (this is called the open window effect),” says Zavyalov.
7. Mindfulness
And do it consciously, such as through mindfulness meditation. According to research, calming the mind has a positive effect on various immune and inflammatory parameters.
8. A good mood makes you healthy
Research has shown that people with more negative feelings responded less well to the flu shot and produced fewer antibodies. According to other studies, they were more susceptible to colds.
9. Keep in touch with other people
This has a positive effect on the psyche and provides trust, safety and support. Those who lack this are often less able to cope with external stress, such as at work.
It's stressful and you can get sick. This also applies to prolonged loneliness.
“The right diet will help you stay fit on cold and wet days. If you listen to the following tips, you will be sure to be well prepared.”
MedicForum previously wrote about fruits that charge you with energy.
Important! Information provided for reference purposes only. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.