10 ways to boost your immune system in the winter

The immune system is all the cells and antibodies responsible for protecting the body from foreign bodies and pathogenic germs inside the body and on the surface of the skin, as the immune system plays a very big role in protecting our bodies from diseases, so we always have to keep it strong so that it can To complete his mission to the fullest.

There are many things that we must follow to protect our immune system so that it can do its job completely, especially in the winter season, because immunity in this season is greatly reduced due to the presence of viruses, low temperature and infection with some infectious diseases such as: cold and influenza.

There are many ways in which we can protect our bodies in winter, including:

Boosting the immune system by maintaining a healthy and beneficial diet

Eating breakfast is one of the things that must be maintained and maintained because of its importance in keeping our bodies in great health throughout the day, as breakfast must contain nutrients that increase our body's immunity and give it high energy.

Among the things that must be taken care of when eating breakfast are the following:

• The breakfast contains proteins and not sugars, because proteins give our bodies the energy that they need during the day without the body being surprised by the appearance of glucose in the blood significantly as a result of eating the sugars in grains, honey or jam.
• Breakfast should be free of caffeine because it increases the level of adrenaline in the blood, which keeps the body in a state of constant alert during the day, and this will stop the work of the immune system because it is thought that the body is in a state of alert for some danger.
• We must also pay attention to our diet and maintain the presence of vegetables, fruits, herbs and nuts necessary to keep our bodies in great health during the winter season.
• There are many beneficial herbs for immunity to the body, which we must include in our diet, such as: green tea and chamomile because they contain some antioxidants that fight diseases and viruses and also give us the necessary energy in the winter season.
• Citrus fruits should also be added to our food because they contain a large amount of vitamin C, which protects against diseases and viruses.

In addition, eating citrus fruits helps a lot in protecting us from infectious diseases such as colds and influenza, because vitamin C increases the number of white blood cells that protect the body from these viruses, so it is advised to add vitamin C to our day in the winter as our body does not contain it so we must Take it periodically, especially in the winter.

The body may also sometimes need to eat other types of vegetables and plants that increase our body's immunity in the winter, such as:

1. the Garlic.
2. Ginger.
3. Onions.
4. Turmeric.

This is because it contains many vitamins and anti-inflammatory elements that fight these viruses and protect the body from them.

The presence of zinc in our diet: Zinc is one of the very necessary elements for the human body because of its great role in cell growth and wound healing, and it is also an antioxidant component.

The presence of zinc is also necessary in the functioning of the immune system, as it reduces the overactivity of the immune system and thus reduces our incidence of autoimmune diseases.

There are many foods that contain zinc, including:

1. Meat.
2. Chickpeas.
3. Spinach.
4. Cooked grains.
5. Cashews and nuts.
6. Cocoa.

Boost your immune system by drinking adequate amounts of water

Drinking water in large quantities is one of the things that help to keep the body hydrated, which increases its immunity, expels toxic and harmful substances from the body and protects it from diseases.

Boost the immune system through exercise

We must on a daily basis to keep our body in its best condition through movement, and this does not require intense exercises or special exercises, it is only sufficient for a person to walk approximately one hour per day.

Boost your immune system by sleeping well

Good sleep helps the body to grow and multiply cells, which gives it the greatest ability to confront viruses during the winter, and the study conducted at the American Research University, Carnegie Mellon University in Pittsburgh indicates that a person who sleeps 8 hours continuously at night, his body makes antibodies that protect it from cold and influenza viruses .

Boost your immune system by trying to reduce stress during the day

People who lead stressful lives suffer from diseases more than others. Stress leads to a weakening of the immune system and reduces the effectiveness of the natural killer cells. It is good that the brain can change this state of thinking and tension and return the body to its previous position, so we must try not to stress when anything unplanned occurs, and try to reduce This tension by talking to a relative or exercising is to remove this tension.

Boost your immune system by wearing weather-appropriate clothing

We must wear clothes that protect us from the winter cold, for example to wear a coat and paws in addition to the hat in order to protect ourselves from the cold. We must also focus on the warmth of the hands and face because we usually forget to warm them.

Boosting the immune system Maintaining clean hands periodically

We must clean our hands before and after touching things or doing our daily work. We must also clean our hands permanently, especially in winter, because viruses spread more in the winter, so we must protect ourselves and our bodies from the spread of these viruses.

Boost the immune system through exposure to sunlight on a daily basis

Daily exposure to sunlight is preferred because the vitamin D present in the sun’s rays helps to strengthen the immune system and protect the body from viruses, and it is preferred to be exposed to sunlight either in the early morning or before sunset to avoid exposure to sunburn. It is also recommended to expose hands and face to sunlight without sunscreen for a period of time. It ranges from 15-25 minutes in the winter.

Boost the immune system by trying to breathe through the nose

Mouth breathing is one of the factors that increase exposure to viruses, so we must always try to breathe through the nose to reduce the percentage of viruses that enter the body.

It is preferable to take the influenza virus vaccination: a person can take the influenza vaccine before every winter season, but the effectiveness of this vaccine is approximately 65%, but we must take care of all the factors that protect the body from viruses and take care to take this vaccine to reduce your infection with influenza.

Boosting the immune system by taking care of the health of the digestive system

The digestive system is the mainstay of our body's work, so any problem that may affect it can affect the body's immunity greatly. Some problems affecting the digestive system may appear, such as: indigestion, leaky gut syndrome, and GERD.

Foods that help maintain the digestive system include:

Beetroot : Beetroot juice increases the presence of beneficial bacteria by a large percentage, which leads to improved digestion.

Probiotics: Good bacteria that help improve digestion and reduce dyspepsia.

Gelatin : Eating foods containing gelatin can help treat Leaky Gut by making a collagen lining that protects the intestine from leaking and increasing the percentage of connective tissue that connects the cells of the lining of the intestine together.

Source: Medical