How to strengthen your immune system: three important steps to follow before winter

In fall and winter, the risk of contracting SARS and other diseases increases due to unfavorable weather conditions and a lack of fresh vegetables and fruits in the diet. Thanks to a strong immune system, the body can easily cope with anything dangerous. SSPDaily has prepared three tips to help strengthen the body's defense mechanisms.

Eat foods that boost immunity

A balanced diet plays a crucial role in strengthening the immune system. Add a variety of immune-boosting foods to your daily diet. For example, citrus fruits are rich in vitamin C, so they stimulate the production of white blood cells.

In addition, eat leafy greens, such as spinach and kale, as they are rich in antioxidants and vitamins that support immune function. Don't forget to add garlic, ginger, and turmeric to your diet, as they have anti-inflammatory and antimicrobial properties. In addition, probiotic-rich foods such as yogurt also contribute to gut health and have a positive effect on immune health.

Avoid excessive consumption of processed foods and beverages high in sugar and fat, which weaken the immune system over time. Try to eat a varied diet to provide your body with the nutrients it needs to protect itself from infections.

Exercise regularly

Exercise improves blood circulation, allowing immune cells to move freely through the body and effectively attack potential threats. In addition, it improves sleep and reduces stress hormones that can negatively affect the body.

Combine aerobic exercise, such as brisk walking, cycling, or dancing, with strength training. For example, weight lifting or bodyweight exercises. Try to get at least 150 minutes of moderate-intensity physical activity a week and remember that regularity is the key to success. Choose activities that bring you pleasure to keep you motivated and make exercise a part of your daily routine.

Fight stress and establish a sleep routine

Chronic stress can negatively affect the immune system, making the body vulnerable to infections. Techniques such as meditation, deep breathing exercises, and yoga can help reduce stress hormones and relax.

It is also important to maintain adequate sleep, during which the body recovers and the immune system works optimally. An adult should sleep about 7-9 hours a night and follow a regular daily routine.