Masks and hand sanitizers can only do so much in keeping infections at bay. But the only way you can keep yourself safe from diseases is if you strengthen your immune system. Here are eight simply ways in which you can do that.
Spice things up
The spices in your kitchen can go a long way in keeping infections away. So, season your food with garlic, onions, ginger, turmeric, cayenne pepper and the likes. These spices have antioxidant, antimicrobial and various other nutritional properties that greatly benefit your health.
Drink green tea
The polyphenols in green tea are known to be efficient infection fighters. The potent plant antioxidants can help you stay healthy. To maximize benefits and minimize bitterness of green tea, use just-below-boiling water and steep tea leaves for no more than a minute or two. If you aren’t a fan of green tea, start by adding a little lemon or honey to lessen the bitter taste.
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Have broccoli
Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible, just lightly steam the vegetable. Or better yet, don’t cook it at all.
Get enough sleep
A “good” night’s sleep varies from person to person but on average it’s recommended that you get anywhere from seven to nine hours of uninterrupted sleep each night. What a good night’s sleep does is bolster the T cells which fight infections in the body. A study showed that a single night of four hours’ sleep lessened the body’s T cells by up to 70%. Apparently, sleep helps your T cells stick to and attack infections. With less sleep, your T cells are less “sticky” and aren’t strong enough to fight off viruses.
Reduce stress
There’s a direct link between your brain and the immune system. When you are stressed, the brain produces more cortisol and prepares the body for emergency situations. And by doing so, it depresses your immune system. So, to keep your immunity up, try to reduce stress and anxiety in life. Relaxation exercises like yoga, meditation, and deep breathing can help.
Keep warm and hydrated
Cold viruses are more infectious at temperatures lower than 37°C, which is the average core body temperature. So, make sure you are warm and snug when you go outside. Also, staying hydrated helps your body naturally eliminate toxins and other bacteria that might cause illness. Try to have at least eight glasses of water a day.
Work out regularly
Various studies have shown that working out on a regular basis boosts the immune system. Regular exercise activates the T cells, a type of white blood cell which guards the body against infections. But continuous rigorous workout can weaken the immune system, leaving you prone to flu and viral infections, so don’t go overboard with it.
Step out in the sun
Exposure to natural light leads to production of Vitamin D in our body. Vitamin D is essential for healthy functioning of the immune system as it helps the body to produce antibodies. Studies have linked low level of Vitamin D in the body with respiratory problems. So, make sure you get at least 10–15 minutes of sun exposure every day.
