Immunity is our shield helping our organism to resist and resist external and internal influences, such as diseases, various substances, or stress. Basically, it is the ability of our organism to defend itself appropriately and sufficiently and maintain its natural biological functionality. Therefore, for immunity to work well, it is necessary to include in its regular regimen several rituals that will help us maintain or restart the immunity.
Quality nutrition First of all, it is necessary to reduce poor quality processed foods and semi-finished products. Instead, include as many natural foods high in antioxidants as possible in your diet.
In general, most antioxidants have fresh fruits and vegetables. Choose different types to ensure the synergistic effect of several types of antioxidants. If you cook vegetables, be careful not to boil all the vitamins.
Nuts, seeds and berries - all contain a large amount of useful substances and are also rich in sources of zinc and selenium. Studies confirm that people with a deficiency in these nutrients (especially at an advanced age) are fighting various infections. Zinc and selenium have antioxidant effects, antibacterial effects and provide a faster recovery of immune cells.
Experiment in food. Because good health promotes healthy nutrition, try to enrich your diet with new kinds of spices (coriander, turmeric, cayenne pepper, cinnamon, mustard seed, etc.). Add fresh herbs (oregano, lemon balm, rosemary, sage, marjoram, basil or parsley), as well as garlic, horseradish or chili peppers.
Fatty sea fish (salmon or tuna) and foods with a higher omega-3 fatty acid content should have a firm place in your diet as they suppress inflammatory processes. The balance of omega-3 and omega-6 fatty acids promotes immune function and reduces the incidence of allergic symptoms. Eat or drink live bacteria from white yogurt or fermented dairy products to your digestive tract. You can regularly drink a drink from Kombucha, which you can also grow at home. Probiotic cultures are very healthy and are recommended to be consumed daily.
Strongly try to reduce the consumption of simple sugars, as we generally tend to take them in high quantities (sweets, white bread, white flour products, sweetened beverages, etc.). It is the increased sugar consumption that is responsible for the weakening of immunity, causes inflammation and can trigger various diseases. Of course there should be a good drinking regime, which may include drinking green and white tea, which are also a rich source of antioxidants. Supplement vitamins and minerals, sometimes we fail to have such a balanced diet and so I recommend quality supplements. Herbs such as Echynacea are also of good quality, preferably in the form of drops.
Many of us have a sedentary job that degrades our bodies. Regular daily movement for at least 30 minutes will provide you with enough endorphine, positive energy and stretch stiff muscles. Each of us should find the form of movement that suits him best. Hardening
Hardening has its principles and it is not good to jump into the icy river right away. To get started, try small things: ventilate more at home and at work. Do not wear excessive clothing in winter, but it is important to have a well-protected head, hands and feet. Try sleeping under a warm blanket for the night, but in a cool room.
Essential is a good sleep that should be 7-8 hours, which will support the regeneration of the body, stabilizes the hormonal system and strengthen the immune system. If you do not maintain a good sleep regime sooner or later, you will suffer from a sleep deficit that affects your health and psyche. Indeed, a "normal" sleep deprivation problem can give rise to very serious problems. Stress Even bacilli and viruses will avoid you more when you are mentally comfortable. Studies confirm that chronic stress affects the individual's immune system. Try not to expose yourself to unnecessary stressful situations and, above all, learn to appropriately relax and compensate for your workload. Schedule a sauna, massage or just relax in the bath regularly. You should definitely include regular meditation in your daily routine. Just sit and breathe 10 minutes a day, let go of all your thoughts and just be present. At the end of the meditation, you can go look in the mirror to smile at yourself and say that you love yourself so much.