Autumn came, and with it colds and viral diseases. To oppose them is very important to have a strong immune system. But in order to stay healthy even when everything around is sneezing and coughing, do not need to do anything special: just hold small adjustments in your lifestyle and diet.
You do not know where to start? We'll show you. Recommendations are very simple, but really effective.
Avoid stress. In today's world, this is easier said than done. And yet, try to spend more time on hobbies, nice to meet you people. Prolonged exposure to the stress hormone cortisol contributes to the development which destroys the immune cells. And, accordingly, likely to develop increased.
Often go out into the sun. Sunny days are getting smaller, so you need to try to catch every ray. Vitamin D, also known as the sunshine vitamin significantly increases your body's ability to resist diseases.
Sleep. Lack of sleep - one of the main factors that cause stress. Insomnia provokes the release of the body of the hormone cortisol, which increases the risk of inflammation and causes stress. Scientific studies show that insomnia reduces the level of T-cells in the body and reduces the ability to resist disease. So try to do in the evening without gadgets and go to bed early. To maintain health, you need to sleep 7-8 hours a day.
Maintain a healthy weight. Being overweight increases the risk of diabetes, cardiovascular disease, also decreases the body's ability to fight bacteria and viruses. This is due to the fact that excess fat cells contributes to chronic inflammation and decreased immunity. So do not forget about a balanced diet.
Eat more foods that strengthen the immune system:fruits and vegetables; citrus; fish dishes; almond; linseed oil; spirulina; kale kale; ginger; olive oil; avocado; oatmeal; turmeric; green tea; honey; garlic.
Do not get carried away by alcohol. Frequent use of alcohol, even in small quantities (a glass before bed to relieve tension) depresses the immune system. Scientists have shown that alcohol is toxic to dendritic cells, and they play an important role in the fight against germs that have penetrated into the body. Also, forget about the treatment of the common cold by a mulled wine or other alcoholic beverages, so you only prevents the body to fight infection.
Drink water. It helps to strengthen muscles and improve bowel function, as is well known "lion's share" of immunity is exactly it. Try to at least partially replace the beverages that you drink throughout the day on a clean non-carbonated water.
Limit consumption of sugar. Excessive consumption of sweet depresses the immune system cells that are responsible for the fight against pathogens. Already 75-100 grams of sugar per day significantly reduces the ability of beluga blood cells to destroy bacteria.
Exercise regularly. Daily moderate load improves the cardiovascular system, hardened body and increases its ability to resist disease.
Smile! Perhaps this is the most important thing that you should do. And it's not a joke. Positive attitude reduces stress and helps produce genuine laughter joy hormones, and accordingly increases the number of white blood cells that resist disease. Take care of yourself and your loved ones.
And find out 5 places in Kiev, where you can de-stress in a second.
