Autumn is the time to take care of your immunity. Of course, in order to stay in the ranks, you need to go in for sports and provide yourself with good rest. However, the nutrition is no less important. The doctors unanimously affirm that the human body is tuned in to the longstanding cold weather and assimilates the nutrients better. Are you not sure where to start in order to strengthen your immune system? Our portal offers you 8 effective ways to help you stay in shape and resist the cold-related diseases.
Eat right
Avoid frying, eat the boiled foods. They store more nutrients and are easier to digest. You can save time and cook the dishes in a double boiler.
Feel free to add the seasonings to your food. The garlic, pepper, ginger are suitable for strengthening the immune system. Eat more fish, meat and dairy products. This food is high in protein, that helps the body to resist various cold-related diseases. A particular attention should be paid to the dishes that are rich in vitamins such as A, B5, C, D, F, PP. They are the most important things for the immune system. These are the carrots, red peppers, tomatoes, lemon, rose hips, sea buckthorn, citrus fruits, nuts, legumes, apples, herbs, fish.
Refuse from the diets
Don't go to the extremes. If you are overweight, exercise and eat right. The eating habits should be balanced. Your body should receive all the necessary elements, substances and vitamins equally. This is the key to the health, beauty and strong immunity.
The diets inevitably lead to the fact that the body does not receive enough vitamins, as a result of which the protective functions are weakened and do not work as efficiently. By depriving the body from the nutrients, a person condemns himself to the ailments and colds. The mono-diets are especially harmful when the entire diet is based on the use of a single product. These are often rice, apples or kefir. This approach will instantly weaken the body's resistance and deprive it from strength and energy.
Eat the dishes that have much zinc and selenium
The zinc and selenium are responsible for the formation of strong immunity. They are excellent allies in the fight against the infectious diseases. They are rich in the legumes, seeds, whole grains, herbs, fish, nuts, garlic and seafood. All that is so beneficial for our body. 100 grams of fresh spicy herbs or lettuce can meet your daily micronutrient needs. If your body does not receive these elements enough, it makes sense to use the multivitamin complexes that will help to maintain an immunity at the required level.
Increase your use of fresh vegetables, fruits and greens
These products are the key to the health, longevity and strong immunity. The fruits are high, bright and tasty in the antioxidants. They help to fight with free radicals that damage the healthy cells and make us more susceptible to the infections. And of course, the fruits and vegetables are rich in valuable vitamins and minerals. It is believed that if your daily diet contains about 500 grams of fresh vegetables and fruits, then the need for the essential nutrients is satisfied.
It's no secret that the fruits and vegetables are the most useful ingredients during this season. September is a great time to buy the apples, pumpkins, beets, cabbage, pears, plums, celery and watermelons. You can read more about the beneficial properties of these and other vegetables and fruits in our material.
Do not overuse sugar, coffee and alcohol
If you want to stay healthy and not get sick, you will have to control the use of these groceries. For example, the numerous studies have confirmed that the consumption of sugar weakens the immune system. If life does not seem so fun for you without sweets, and the sky is blue, replace it with honey and the dried fruits.
The situation is similar with coffee. The scientists have found out that drinking more than 5 cups of coffee per day slows down the response of the immune system to the introduction of pathogens by 30%. Therefore, it is better to stick to the rationality. A green tea can be an alternative to coffee, that invigorates no less, but it is much healthier.
In turn, an alcohol blocks the production of antibodies in the body and lymphocytes – blood cells that destroy the foreign substances. A work of defense mechanisms is restored only per day after the exposure to the alcohol stops.
Drink green tea
A green tea is not only a great alternative to the morning cup of coffee, but also a very healthy product. It is not for nothing that the Japanese people are the real fans of this tea. It contains the substances that strengthen the immune system. A green tea effectively eliminates the bacteria and viruses that cause flu, pneumonia, and a number of other unpleasant diseases. The healthy people should drink 1-2 cups of tea per day. In case of illness, you should increase the dose and drink 3-4 cups daily.
A rosehip tea is also useful, the season of which came just in September.
Eat honey on an empty stomach
The healing properties of this delicacy have been known since the ancient times. A spoonful of honey contains truly magical power. It has the anti-inflammatory, wound healing, anti-stress and, and most importantly the immune stimulating effects. Honey comes in many varieties. You can choose whatever one suits your taste. The herbs and berries, that enhances its healing properties several times, are also added to it. Also, honey is required for the coldest weather. It treats coughs and sore throats.
Make it a rule to take a spoonful of honey in the morning and evening. It is better to do this on an empty stomach and not subject the product to heat the treatment. This means that if you want to preserve the maximum of the beneficial properties of honey, then forget about adding it to hot tea. The combination of honey with walnuts, cashews and dried fruits is useful and original. Such a delicacy will not only strengthen the health, but also gives the strength and energy.
Cleanse the body from the toxins
The body cleansing procedures dramatically stimulate the defenses and strengthen the immune system. The fact is that when a large amount of toxins has accumulated in your body, the immune system spends too much effort on neutralizing them and does not always have time to cope with the aggression of the external environment. An evacuation of the bowels helps to cope with this.
Start your morning with a glass of water half an hour before meals and drink plenty of fluids. The daily intake of drinking water for a healthy person is from 1.5 to 2 liters. You can also lean on delicious foods that have a diuretic effect such as watermelons, melons, cucumbers. These procedures are not only able to increase immunity, but are also good for maintaining beauty and harmony.
You can also try to arrange a “Vacation” for your body and remember about detox. A significant plus lies in the delicious smoothies that you can prepare every day.