How can I boost my immune system?

The cold and flu season is in full swing. Runny noses, coughs, fevers, general fatigue, and muscle aches of various types and intensities are taking a toll on us and our loved ones. Meanwhile, winter holidays are fast approaching. What can you do to avoid infections and enjoy winter attractions?

You need to take care of your immune system. We will show you how to do it.

1. Get enough sleep

Good sleep is essential. A tired body is weakened in every respect. Our mood drops: we are irritable, have trouble concentrating, and feel cold. Our immunity also drops.

Make sure you get enough sleep. Try to go to bed at regular times, and do not watch TV or scroll through social media on your smartphone right before bed. Try to relax and unwind.

The beginning can be difficult - before your internal clock adjusts, you might find that sleep does not come as quickly as you would like. Give yourself time and take it easy. Lie down. Listen to your breathing. You will get used to the new, healthier routine faster than you think.

2. You are what you eat

An old and clichéd saying, but how true it is... Processed food and fast food do not nourish our body. They fill the stomach and satisfy hunger, but they do not provide the nutrients necessary for the body to function properly.

A healthy diet should first and foremost be tailored to your body's needs. It must be varied: eat vegetables, fruits (preferably seasonal), lean meat, and if you are on a meat-free diet - remember to balance your protein intake by including legumes or fish in your diet. Be sure to limit sugar and salt.
Fermented foods and kefir will have a good effect on your immunity. Your gut microflora likes them.

3. Get moving!

Moderate physical activity works wonders. You don't have to run marathons or lift weights at the gym right away. Start going for brisk walks, cycling or rollerblading, go to the pool, or dance. It is important to move.

Physical activity helps you maintain fitness, a healthy weight, and provides endorphins - in short: it has a beneficial effect on your physical and mental health. And on your immunity, of course.

4. Learn to manage stress

You cannot eliminate stress from your life, but you can learn how to deal with it.

Start meditating. Find a hobby. Think about what helps you relax the most. Maybe you need to go for a run or get a massage?

5. Get regular check-ups

Good sleep, a healthy diet, and exercise - all for nothing if your health is failing and you don't know about it. Regular check-ups will provide an answer as to whether you need supplementation or regular pharmacotherapy.
If you have a car, you definitely perform a technical inspection regularly - your body requires one too.

Take care of yourselves!