In winter, cold temperatures and an increase in colds and flu can challenge your immune system. Taking care of your defences is key to staying healthy and preventing illness.
Here are some practical tips to boost your immune system this season:
- Balanced diet: Maintain a diet rich in fruits and vegetables, prioritising those containing vitamin C, such as citrus fruits and peppers, and vitamin A, found in carrots and sweet potatoes. Foods rich in zinc, such as nuts and seafood, are also essential for the proper functioning of the immune system.
- Constant hydration: Although cold weather can reduce the sensation of thirst, it is essential to drink enough water to maintain good hydration. Keeping mucous membranes moist helps prevent infection.
- Regular exercise: Opt for a moderate exercise routine, such as walking or yoga. Exercise promotes circulation and strengthens the immune system.
- Restorative sleep: Getting 7-8 hours of sleep each night is essential for cell regeneration and optimal functioning of your defences.
- Stress management: Chronic stress weakens the immune system. Spend time on relaxation techniques such as meditation or deep breathing to keep stress levels under control.
- Personal hygiene: Frequent hand washing and avoiding close contact with sick people are simple but effective measures to reduce the risk of infection.
Adopting these healthy habits during the winter will help you maintain a strong immune system.
Your immune system is your best defence.
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