The immune system is our shield against infections and diseases, which is why it is essential to keep it up and running throughout the year. During winter, however, viruses and bacteria become more aggressive and we become a little weaker due to the cold, short days and stress, which is why it is important to strengthen it by following some precautions. A strong immune system not only fights pathogens better, but also helps us recover faster when we are sick.
So here is some advice:
- Active Life
Regular exercise is crucial to keeping your immune system in shape. You don't need to be an athlete: walking outdoors, yoga, swimming or cycling are excellent activities. The important thing is to maintain a consistent routine. Physical activity helps reduce stress, improve sleep and increase the circulation of immune cells. Furthermore, scientific studies have shown that regular physical exercise improves the function of neutrophils, one of the cellular components that make up white blood cells.
- Correct nutrition
A balanced diet is essential for an efficient immune system. Foods rich in vitamins, minerals and antioxidants are your best allies. Fresh fruits and vegetables, especially citrus fruits, kiwis and leafy greens, provide vitamin C, a powerful antioxidant. Seeds and nuts are rich in vitamin E, another essential antioxidant. The intake of a correct number of quality proteins, present in lean meats, fish, legumes and dairy products, provide the amino acids necessary for the construction of new immune cells. Don't forget the importance of an adequate intake of water to keep your body hydrated and your defenses at their best.
- Sleep
Sleeping the correct number of hours during the night allows the body to reprocess the proteins consumed during the day to form those organisms useful for fighting pathogens. Furthermore, sleeping 7-8 hours a night allows you to reduce stress, another element to eliminate to strengthen the immune system. It is also essential to sleep well, so away from cell phones and light sources before falling asleep, on the contrary prepare the room to allow the body to relax: temperature not too high in the room, comfortable bed and absent or slight light.
- Natural supplements
When the cold weather arrives, nutrition and sporting activity are often not enough, so some food supplements come into play to support the immune system. Vitamin C and Echinacea are two very effective natural supplements. Vitamin C helps prevent infections and reduce the duration of illnesses, it can in fact be useful to use it even while you have colds and flu, to heal faster. Echinacea is known for its immunostimulant and antiviral properties, which is why it should be taken throughout the winter period. The use of these supplements, especially during the winter months, can provide additional protection against seasonal ailments.
Strengthening the immune system requires a holistic, i.e. 360-degree, approach. A nutrient-rich diet, a physically active existence and the use of natural supplements such as vitamin C and Echinacea are fundamental pillars. This regimen, especially in winter, is key to keeping the body strong and resilient against external threats.
