Ways of strengthening immunity are available to everyone - take care of your health!
Winter. Cold season, a time when colds begin to spread. To protect themselves and not get sick, everyone is trying to strengthen immunity and take preventive measures.
Take care of your immunity and get rid of the bad effects of the environment before they lead to serious consequences. Let's look at 3 whales on which strong immunity rests:
- Proper nutrition
- Physical training
- Good mood
Proper nutrition is the basis of strong immunity
Proper nutrition is very important, especially if we live at such a frenzied pace as now. Breakfast in a hurry, improper lunch( fast food, pizza) and light dinner in the form of salad or fruit. Of course, with such a diet your body does not get the necessary complex of important vitamins, minerals and components. Consequently, immunity is weakened and it does not function at full strength. Observe the right diet, pick a healthy diet should everyone.
The food should be varied. The basis of it should be meat, black bread, seafood, vegetables and fruits, cereals, dairy products, greens. In the cold period, vitamins such as C, B, A, D, E, PP, vitamins such as iron, calcium, potassium, magnesium, copper, zinc and others are very important. Vitamin C helps to strengthen immunity, a good source of it are kiwi, oranges, lemon, onions, cabbage and garlic. Also for the immune system, beta-carotene is needed, it can be found in carrots, persimmons, pumpkins.
Pumpkin is very useful. It has a lot of fiber, is easily digested by the body, a low-calorie and healthy vegetable for people with gastrointestinal problems. And also eat bananas. They are rich in potassium. In 2 bananas there is a daily norm of this mineral we need. But do not lean heavily on them - bananas are high in calories, contain refined carbohydrates, which at low physical exertion easily turn into fat, and these are extra pounds.
To enhance immunity, dried fruits such as raisins, dried apricots, prunes, figs, etc. should also exist on your table. They contain iron, multivitamins and other important microelements.
Do not give up fatty fish, we all know the benefits of fish oil since childhood. Also, meat, liver, legumes are a source of iron and protein.
Do not consume fats, especially those that are contained in milk, butter, legumes and nuts. Useful carbohydrates can be found in fruits such as grapes, bananas. .. In confectionery products there are many refined carbohydrates, which lead to undesirable kilograms. Favorite cake can be replaced with dried fruits, no less tasty and very useful.
The right diet is a moderately and correctly constructed diet. Eat every 4 to 5 hours in small portions. There is a stereotype that after 6 there is no way. One can argue with this opinion, because there are people who do not go to bed before 12 o'clock in the morning. It is recommended to eat 4 hours before bedtime.
No less important part of your diet should be occupied by dairy products. Very useful in the morning there is cottage cheese, milk porridge, kefir, yogurt, milk. ..
Dinner should not be replaced with light salad or fruit. It will be better if the basis of food will be made up of proteins. Fish, lean chicken( breast) or rice. It is very important for the body to get the necessary liquid. Water is best, but the benefits of tea are also undeniable, especially green. But at night, do not take a lot of fluids, because in the morning it will affect your face, there will be swelling.
Pay attention to your weight. If you are overweight, first consult with your doctor. The specialist will choose the best diet for your body. Also, the lack of weight should be regulated, excessive leanness, too, can adversely affect the body.
Physical training - a guarantor of good immunity!
The physical load is very important. It promotes the metabolism, the body is saturated with oxygen, muscles are tightened, weight is regulated, the cardiovascular system is improving, and most importantly, the mood rises.
Doing sports no doubt helps keep your body toned. Of course, not everyone will be able to afford to attend a fitness center or engage in a gym, but to walk a couple of stops on foot or walk around the house will not require you much time and money.
Housewives can easily fill the required load by cleaning the house. You can vacuum or cook with music or make dinner, wash dishes. .. When dancing you throw off extra pounds and perform daily duties.
Also helps in the adoption of a contrast shower. Such a shower dilates blood vessels, splits the subcutaneous fat, prevents the appearance of cellulite, and it is recommended for varicose veins. In general, when practicing sports, the body releases enzymes such as endorphins - hormones of happiness. You will be less exposed to stress, which we'll talk about right now. ..
A good mood to help immunity
Daily routine work, poor ecology, psychological stress lead to stress. They have a very negative effect on your body and how would you not try to strengthen your immunity, with negative emotions, the protective resistance of immunity is weakened. So after a hard day, try to relax.
Turn on quiet music, take a bath with some oil, light an aromatic candle. You can do meditation, yoga. Ask someone to do a relaxing massage. For example, if you have a bad mood, do not watch news or a program where there is negative information.
You can play with a child or your favorite pet, read something inspiring. .. generally do something distracting. Pay much attention to sleep. Lack of sleep also leads to irritability and stress. Normally 8 hours try to observe.
Walking in the fresh air also helps to get away from the bad impact. It is very important if you have the opportunity to help someone. A person gets incredible satisfaction when he feels that he brought joy to orphans or helped a lonely person, etc.
Of course, it is not always possible to comply with all of the above, but nevertheless make simple steps to strengthen immunity, consequently, health can and should be. Especially in such a cold season as winter and remember that only in a healthy body, a healthy mind.