Winter has already knocked at our doors and we have already started dusting off our jackets that lay stacked in the attic all through the summer. With the chilly winds beginning to roam our streets, we are all afraid of what winter will bring.
The immune system is made up of a complex network of organs, tissues, cells, and proteins that work together to protect the body from harmful invaders.
In the winter, the cold weather, dry air, and seasonal viruses can all put a strain on the immune system. So, it’s a good time to start incorporating certain habits that will keep your immunity strong and help you stay healthy during these winter months.
Before you get your tissues out check out this handy list of the top 7 things you can do to help boost your immune system this winter.
- Stay Hydrated
Winter is a crucial time to stay hydrated, because the air is so dry. Intaking enough fluids will keep your body hydrated, your skin healthy, your hair shining, and your immunity strong. Try to consume eight glasses of water or more each day. Water is the best way to cleanse our body of all the toxins and helps in strengthening your immune system. In addition to water, you can also drink fruit juice, herbal tea, or broth.
2. Get adequate sleep
Getting enough sleep is essential for a healthy immune system. We need around eight hours of sleep per night in order to keep their immunity up. If you’re not getting enough sleep, your immunity will suffer, which will make you more susceptible to getting sick. Ensure that you get a good 8 hours of sleep every night to keep your immune system healthy.
3. Having a healthy balanced diet
Eating healthy foods is another great way to boost your immunity. Focus on consuming a healthy balanced diet, adding all components of foods in your meals- fruits, vegetables, nuts, seeds and sprouts, as well as lean protein and whole grains. Some of the immunity boosting foods are Citrus fruits, bell peppers, broccoli, ginger, garlic, spinach, kiwi, amla, turmeric, curd, mushrooms, eggs, sweet potato, fish, berries.
4. Regular exercise
Exercise is a great way to boost immunity because it helps your body to create immune-stimulating hormones. Exercise doesn’t have to be at the gym or a fitness studio, it could be a simple half hour walk every day. It reduces the risk of heart disease, cancer, high blood pressure, diabetes and other diseases.
5. Stay warm
It’s important to stay protected against a drop in temperature as cold weather can affect your body’s ability to fight off viruses and infections. By keeping warm, you can help yourself stay well this winter. When you’re cold, your body has to work harder to keep itself warm, which can weaken your immunity. Try to dress in layers and stay indoors as much as possible in winter.
6. Ensure sufficient Vitamin D
Spend time in morning sunlight. Vitamin D is often referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient. Don’t miss on Vitamin D supplements. You can even set up your child’s indoor play area near window or natural light.
7. Avoid Stress
Stress increases our susceptibility to illness and those with higher stress levels are falling sick more often. Stress has a negative effect on immunity. So that it’s important to take some time for yourself every day and practice relaxation techniques like yoga or meditation.
How you cook the food, what cookware you use, from where you source ingredients! All this matters towards better health and immunity. Immunity won’t come only from immunity boosting foods! A balanced diet, good sleep and physical exercises work together!!