Leaves are turning brown and orange, days are getting cooler, and our bodies are more prone to catching an illness. Fall is a suitable time to boost immunity because of the changing seasons and increased prevalence of colds, flu, and other seasonal illnesses. In this article you can find how to strengthen your immune system during this period.
Why is immune system important?
Immune system works as our shield or natural defence against various illnesses, infections, bacteria, etc… A strong immunity means that our body is healthy and in a good condition. Immune system is a complex network of several parts such as white blood cells, lymphatic system, spleen, antibodies, complement system, bone marrow, and thymus. Immunology is a branch of medicine that is concerned with the study of immune system and all the parts that create it.
You can help boost the immunity by adapting the nutrition appropriately. Try these three most important aspects:
Meals
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You should load up on seasonal fruit and vegetables that are rich in vitamins A, C, E, as well as antioxidants. Vitamin A is crucial for the health of our skin, carrots, squash, and sweet potatoes are a great source of this vitamin. Vitamin C promotes the production of white blood cells. To rise its level, include citruses and berries in your diet as well as broccoli, brussels sprouts, and bell peppers. Nuts, seeds, and spinach are amazing sources of vitamin E.
Secondly, you should include healthy fats in your diet. Particularly omega-3 found in salmon, walnuts, flaxseeds, and chia seeds.
Protein is also very important for immune cells. Try consuming lean meat, eggs, and dairy. Vegetarians and vegans can opt for tofu, lentils, or quinoa.
Hydrate
Staying hydrated is not only important during the summer when it is warm, but also during cooler days. Water will help with the circulation of immune cells and maintain the balance of bodily fluids. Herbal teas are also a great option, especially ginger or turmeric that also help boost your immunity.
Important supplements
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Some supplements provide additional support. The ones that could help you strengthen your immune system are vitamin D, probiotics, and zinc.
Vitamin D levels drop during the colder seasons because days are shorter, and we are exposed to less sunlight. Probiotics are linked to gut health, and you can also help to support it by eating fermented foods such as yoghurt or sauerkraut. Lastly, zinc is a mineral that helps to defend your body against viruses and bacteria. There are also foods rich in zinc like meat, legumes, seeds, and nuts.
Second way to help maintain a strong immune system is by changing the lifestyle. The main changes include:
Rest well
Getting a good night sleep and allowing the body to rest is crucial for its overall functioning. Aim for 7-9 hours of sleep to ensure an optimally functioning immune system.
Stay active
Physical activity on a regular basis, helps with circulation and makes sure that the immune cells move throughout the whole body. Even just a light walk, hike or cycling for about 30 minutes a day can ensure that you stay healthy during the cold seasons, while also get some fresh air.
Stress management
Stress is said to be the biggest enemy of health. Being in constant stress can make you a lot more prone to catching illnesses. So, make sure you find a way to manage stress with for example yoga, meditation, or exercise.
Read also: What benefits does meditation offer?
Hygiene
More people start to get ill as the days get progressively colder. Be sure to practise a good hygiene to avoid catching flu. Include habits such as washing hands properly and regularly, avoiding a contact with someone who is sick, and keeping your surroundings clean so you do not spread bacteria around.
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Taking proactive steps to boost your immune system should help you stay healthy and enjoy autumn as well as winter to the fullest. Adapting your diet and lifestyle will create a natural defence against bacteria and viruses.
