Summer has indeed said goodbye to us: it’s time to break out the big sweaters and coats. Rain, wind and cooler temperatures are our daily life. The problem ? The sick are legion, especially with the flu which is resurfacing. To avoid getting sick, there are a few actions you should add to your habits.
5 actions to boost your immunity
1. Eat healthy
We opt for a balanced diet with vitamins and minerals. Seasonal fruits and vegetables (squash, carrots, apples and pears) are full of nutrients that support the immune system. Citrus fruits (oranges, lemons) are rich in vitamin C. Foods rich in zinc, such as pumpkin seeds, fish or lentils, are also essential for strengthening the immune response. Also consider consuming ginger and garlic, natural antivirals.
2. Impeccable hand hygiene
Washing your hands remains the first step to adopt to avoid infections. Germs and viruses are easily transmitted through contact with contaminated surfaces. So wash your hands with soap and water for at least 20 seconds. Also remember to always have a hydroalcoholic gel with you if needed.
The fruit to eat this winter to boost your immunity
3. restful sleep
Sleep plays a key role in the proper functioning of the immune system. When you sleep, your body regenerates and produces cytokines, essential proteins in fighting infections. We recommend 7 to 8 hours of sleep per night for the body to recover properly. Also watch out for stress, which can weaken your immune system and disrupt your sleep.
4. Sports
By improving blood circulation, sport will improve the immune system. of immune cells. 30 minutes, 5 times a week is ideal. Taking a walk outside will help you relax and absorb vitamin D, which is essential for immunity.
5. Hydrate and protect your airways
With the return of cold weather, the respiratory tract may be more sensitive. Drinking enough water helps maintain good hydration of the mucous membranes, which constitutes a protective barrier against microbes. Drink 1.5 to 2 liters of water per day to ensure proper hydration. Consider humidifying the indoor air, especially if you use a heater. Too dry air can weaken the mucous membranes and encourage the entry of viruses. Using a humidifier or simply placing a bowl of water near radiators can help maintain adequate humidity.
Three recipes to boost your immunity this fall
