As soon as the cold weather comes, many people face colds, cough and other seasonal diseases. The main reason for this is that our immune system becomes weak during winter, which makes the body more sensitive to infections and diseases. Viruses and bacteria become more active in this season, and the body's immune system has to work more hard to fight them.
However, this situation should not cause anxiety as we can strengthen our immune system by adopting some easy and healthy habits. Adopting habits such as right catering, regular exercise, taking care of hygiene, and adopting adequate comfort not only increases our resistance, but we can remain healthy and energetic even in cold weather.
With a little effort and discipline you can enjoy this season, avoid diseases and keep your body strong. Remember, a healthy lifestyle is the key to a strong immunity.
5 easy habits for strong immune system in cold weather
Importance of nutritious diet: Vitamin C -containing fruits and vegetables such as orange, lemon, guava, kiwi, capsicum and broccoli are rich in vitamin C. They act as antioxidants in the body and increase the ability to fight infection.
- Curd: Probiotics present in yogurt keep the intestine bacteria balanced and strengthen the immune system.
- Ginger and Garlic: Ginger contains compounds such as gingerol and garlic, which are rich in antioxidants and antimicrobial properties.
- Dry fruits: Four fruits such as almonds, walnuts and cashews contain vitamin E, zinc and omega-3 fatty acids, which are helpful in increasing immunity.
- Green leafy vegetables: Leafy vegetables such as spinach, fenugreek, and mustard are rich in vitamins A, C, and K. These nutrients make the body strong and protect against cold.
Get enough sleep: Sleep plays an important role in our body recovery and strengthening the immune system. When we sleep, our body produces infection -fighting proteins (such as cytokine). These proteins help our body fight viruses and bacteria.
- Get a deep sleep of 8-9 hours daily.
- Determine a certain time of gold.
- Reduce screen time (phone/TV) before bedtime and avoid caffeine.
- Read a light book before sleeping or listen to relaxing music.
Stay hydrated: People often avoid drinking water due to low thirst in cold weather, but keeping the body hydrated is very important for the immune system. Water helps to remove toxins from the body and provide nutrition to cells.
- Drink 8-10 glasses of water daily.
- It will be better if the water is lukewarm, especially in cold weather.
- Apart from water, drink herbal tea, basil and ginger decoction, and fruit juice.
- Avoid excessive intake of alcohol and caffeine, as they can dehydrate the body.
Exercise: Regular exercise not only keeps the body fit, but also makes the immune system strong. Exercise improves blood circulation, causing immune cells and antibodies to spread rapidly throughout the body.
- Do 30 minutes of physical activity daily.
- Adopt yoga, pranayama, running, or light stretching exercise.
- Waking up early in the morning and exercising will not only strengthen the immune system, but you will also feel energetic throughout the day.
- Mild exercises, such as walking, are beneficial for children and the elderly.
Stay under stress: Stress can weaken the immune system. When we are under stress, hormone levels like cortisol in the body increase, which can disrupt the functionality of the immune system.
- Practice meditation and pranayama daily. They not only reduce stress, but also calm the brain.
- Adopt deep breathing techniques, causing more oxygen supply to the brain.
- Spend time with your loved ones and involve such activities that give you happiness, such as reading books, gardening, painting, or music.
- If stress is high, consult a counselor or mental health specialist.
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The post knows 5 easy ways to keep the immune system strong in the cold appeared first on Best Hindi Health Tips (Health Tips), Healthcare Blog – News | GOMEDII.
