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10 Tips to Strengthen Your Immunity and Endurance

With the cold appear those diseases and typical symptoms of the season: sinusitis, colds and flu usually followed by fever, feeling unwell and pain

With the cold appear those diseases and typical symptoms of the season: sinusitis, colds and flu usually followed by fever, feeling unwell and pain. Many of these evils are countered when you have good immunity. The immune system of our body is responsible for protecting us from various infections from many different sources. Having a strong immunity is not only important in winter, but also throughout the year and throughout life. Here are our tips that will help you be tougher:

1. Eat well

The immune system consists of cells and antibodies that are constantly renewing and proteins, carbohydrates and lipids are fundamental for the formation of these components. Have a balanced diet with essential oils that encompasses the various nutrients. Try to eat an average of 5 servings of fruits and vegetables per day. If possible, include ginger in your meals or take in the form of teas. This root has been shown to be effective in fighting infections.

2. Value zinc.

This mineral is fundamental in immunity. Zinc is found in red meat, oysters, mushrooms and grains. Calcium is another important mineral and is found in dairy products and vegetables of dark green leaves.

3. Avoid stress.

Being nervous and anxious causes our bodies to release hormones, corticosteroids, which are known for their immunosuppressive activity. Try to relax and face difficult situations in a less stressful way. Exercise helps to reduce stress levels and improve the overall health of the body.

4. Sleep well.

Sleep is one of the most important factors for the health of the body. Poor nights or a few hours of sleep usually increase the body’s stress level and reduce immunity. Try to sleep 7 to 8 hours a night. If you have trouble sleeping. See our tips for fighting insomnia.

5. Consume vitamins.

Some of these are essential for strengthening immunity, such as vitamin C (found in oranges and citrus fruits), vitamin A (found in carrots and squash) and vitamin E (found in grains, corn and canola).

6. Eat adequate amounts of omega 3.

This essential fatty acid is a strong ally of the immune system and helps prevent various diseases such as heart disease and even some cancers. Omega 3 is found in fish (such as salmon) and in olive oil and olives.

7. Drink lots of water.

In addition to helping in cell renewal, water lubricates the airways and prevents infections and allergies from reaching the body. Try to consume at least 2 liters of water a day.

8. Maintain good hygiene habits.

Always wash your hands before meals or after using the bathroom, always brush your teeth and take regular baths. Always being clean removes many diseases and infections.

9. Avoid overdoing it anyway.

This includes overeating (excessive fat consumption, etc.), alcohol, drugs, smoking, strenuous exercise or sleepless nights. Exaggerations are harmful to the human body and cause immunity to be reduced.

10. Avoid unnecessary use of medications.

Many Medications, such as corticosteroids, are immunosuppressive and reduce the production of immune system cells as well as antibodies. The use of unnecessary antibiotics is also harmful as it can increase the resistance of bacteria.

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