1. Eat colored fruits
• Fruits and berries that contain vitamins, antioxidants and other bioactive substances, not only strengthen the immune system, but also serve the cause of prevention of cancer, stroke, diabetes and senile dementia.
Choose those that have bright colors and thick skin, they are especially rich in antioxidants.
• Focus on the principles of the Mediterranean diet: more fruits and vegetables, grains and legumes, nuts, olive and rapeseed oil.
Meat — lean, in moderation, dairy products — low fat.
• The smaller the semi-finished products, the better. Like other too fatty, salty or sweet foods: sausages, cookies, soda …
• Add probiotics and prebiotics to life.
If the former are beneficial bacteria that inhabit the intestines and produce substances necessary for health, for example, B vitamins, then the latter are the food for these microorganisms, the so-called soft or soluble fiber — pectin, gums, inulin.
2. Think good
When it comes to immunity, the word «happy» means «healthy.»
The immune system functions better when we are optimistic and calm.
Numerous studies show that happy people are less likely to get sick.
Those who are depressed will get less antibodies after flu shots than joyful ones.
3. Do fitness
When you are in good shape, you have strong immunity and high resistance to infections.
Studies have shown that daily exercise for 45 minutes reduces the risk of catching a cold by 50%. Training should be quite intense, but not too hard — otherwise the overworked body will not be able to resist the infection.
4. Sleep enough
If sleep is not enough, the body’s defenses weaken.
Danish researchers have calculated that for those who sleep less than 7 hours a day, the risk of catching a respiratory infection increases threefold! Remember that the “sleep off” rule does not work.
It is also impossible to sleep «for the future.»
It is established that if two people simultaneously inhale the same number of viruses, the chances of getting sick from one who is more nervous are higher.
On the contrary, if a person is able to relax, his white blood cells are produced more actively, whose task is to devour the microbes of the invaders that have fallen into the blood.
Yoga, meditation, and qi-gun gymnastics help to achieve relaxation.
6. Wash hands frequently
This does not directly affect the immunity, but it can significantly reduce the number of contacts with infectious agents. Just in case, we remind you: you need to wash your hands not only before eating and after using the toilet, but also just being in the office several times a day.
This will help protect yourself from germs spread by snotty and sneezing colleagues who touch the same handsets, desks, and door handles that you do.
Instead of washing, you can wipe your hands with an antibacterial gel.
7. Drink water, moisten nose and air
If the body does not have enough moisture, the mucous membranes dry up and become vulnerable to attacks of germs. You need to drink about 2.5 liters of water per day. You no longer need to, so as not to flush out vitamins and trace elements from the body.
Nose can be periodically washed with saline.
Influenza viruses multiply worse in humid environments.
So it will not be superfluous to purchase a humidifier in your home and office.
8. Add light to life
When we lack sunlight, we easily get depressed and start to get sick (see point 2). Our task is to add light to life.
If there is no opportunity to go on vacation to the south, where it is warm and the sun even in winter, just make it a rule to walk for half an hour daily during the daytime — this will reduce the production of the sleep hormone melatonin, the excess of which makes us sleepy and inclement and stimulates the production of the hormone joy serotonin that colors life in a nice pink color.
Is it bad?