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Immunity-boosting Habits
Immunity-boosting Habits

Video: Immunity-boosting Habits

Video: Immunity-boosting Habits
Video: TOP 10 HABITS THAT DAMAGE YOUR IMMUNITY - How to Boost Immunity 2024, March
Anonim
Photo: @ nico.potur
Photo: @ nico.potur

Viral infections are the enemies we most often encounter in the fall. Already in September, the number of SARS grows several times compared to the summer period, which means that the issue of strengthening immunity is especially acute. Unfortunately, quick one-time actions will not help here: in order for the body to be able to protect itself from viruses, it is important to work on strengthening the immune system constantly. However, this is not as difficult as it might seem at first glance. In our article, we talk about 9 daily habits that will help you survive the cold season.

Normalize sleep

Lack of sleep significantly weakens the immune system, negatively affects overall well-being, the condition of the skin and hair, and even leads to weight gain. According to research, people who regularly sleep less than 7 hours get colds 4 times more often than those whose sleep patterns are normal. Our entire daily routine (from the moment of getting up to going to bed) is a great stress for the body. Night is just the time to rest and recover resources. If there is not enough time for rest, the body weakens and cannot defend itself against pathogenic factors with its former intensity.

What to do:

  • Try to go to bed and wake up at the same time on weekdays and weekends. This will help control the amount of time you spend sleeping and normalize your circadian rhythms (your body clock).
  • Make sure you have magnesium-rich foods in your diet. It is essential for the production of the sleep hormone melatonin and promotes better relaxation during sleep. Try to eat more nuts, spinach and legumes to feel rested in the morning.
  • Before going to bed, be sure to ventilate the room. Even if the weather outside the window is no longer summer, 20-minute ventilation will not allow the room to cool too much, but it will provide you with a portion of oxygen, which is necessary for a sound restful sleep.
Photo: @rosiehw
Photo: @rosiehw

Control stress

The stress hormone cortisol is one of the main enemies of a strong immune system. The body spends a huge amount of energy to deal with stressful situations, which is why it weakens significantly and cannot effectively fight viruses. Of course, you will hardly be able to completely stop being nervous (this is basically impossible), but there are a couple of things that will significantly improve the situation.

What to do:

  • Try to be here and now. We tend to spend a lot of energy reliving past failures and worrying about possible future failures. This habit is harmful not only for psychological health, but also for physical health. The ability to focus on the present significantly reduces stress levels, which has a beneficial effect on the functioning of the whole body.
  • Meditations, yoga, and various breathing practices are excellent ways to deal with stress (see here for instructions on how to do them). Also try herbal teas - chamomile, echinacea and passionflower - they are excellent at reducing stress levels, strengthening the immune system, and thanks to the antioxidants in the composition, they help slow down aging.
  • The practice of gratitude may seem silly at first glance, but its effectiveness in minimizing stress has been confirmed by many scientific studies. The point is to find things every night that you were grateful for today, you can say them to yourself, out loud, or even write them down.
Photo: @nadineleopold
Photo: @nadineleopold

Be active

Movement is life (literally). The number of studies that have confirmed the link between strong immunity and an active lifestyle is even difficult to count, but the result is the same for everyone. Regular physical activity (within reasonable limits, without exhausting training to a faint state) stimulates the production of T cells - our main defenders against viruses. In addition, exercise helps to reduce the production of the stress hormone cortisol, which, as mentioned above, significantly increases the risk of viral diseases.

  • If you work out in the gym, don't overload yourself. It's about both cardio and strength training. If a workout is too difficult for your fitness level, it will not only be ineffective, but it can seriously harm your body.
  • If you are not attending classes, try to walk more outdoors. Take at least 30-40 minutes a day to walk. Hiking is a highly underestimated physical activity: it helps keep all muscles in good shape, provides safe cardio activity and is excellent for calming.
  • If your work involves a long time at the desk with a laptop, make it a habit to break away from the desk for 5 minutes every hour and go at least a couple of circles around the room. This will help energize and stretch your muscles a little.

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