By Mildred Austria
After summer, this is the time of year when viruses circulate. Indeed, 2020 has shown that everybody is at risk of getting sick. But the good news is that there are ways you can lower your chances of coming down with an illness during the fall and winter months. Namely, you can do this by strengthening your immune system. There are simple things you can do this that only require small lifestyle changes. Let’s take a look.
Enjoy Quality Sleep
The first tip is an easy want to boost your immune system. However, it is unfortunately not one that a lot of people do. Simply getting seven or more hours of sleep is going to help your body stay healthy. Studies show that if you do not get enough sleep, this can make you more susceptible to viruses and germs. If you have trouble going to bed early, you should try to limit computer time and smartphone use for one hour before you are going to sleep. The blue light from these devices can make you feel awake.
Reduce Your Stress Levels
When you live a busy life and have a difficult job, you can feel stressed a lot of the time. The bad thing is, feeling stressed does not just make you feel bad in the short term. It can also have a long-term negative effect on your immune system. So, if you want to try to stay healthy, you need to find ways to reduce your stress levels. For a lot of people, this is going to be by making time for favorite hobbies. This could be playing live casino games such as poker and Blackjack, going for a run with a friend, watching a movie on Netflix or settling down with a good book as company. Find something that you love doing so that you can forget about the stress you feel.
Eat More Vegetables and Fruits
Everybody knows that you are supposed to have five fruits and vegetables every day. But how many people actually do this? While junk food can be tasty and convenience foods are a lot easier, you need to try your best to maintain a balanced lifestyle. Fruit and vegetables contain a lot of nutrients and antioxidants your body needs to fight sickness. In particular, vitamin C is good for fighting the cold and flu at this time of the year.
Working in an office means that a lot of people live a sedentary lifestyle. Indeed, this can be bad for your immune system. You need to exercise for at least 30 minutes a day in order to feel better and lower the risk of getting sick. It is a good way to de-stress and build muscle, as well as help with circulation. Try to make exercising fun through playing sports or running with friends for motivation
It is important to note that it is always better to get your vitamins and minerals naturally from foods. But you may be in a position where this is not possible. This is when you can consider supplementation. Studies are mixed on whether supplements are really going to help your immune system. But some good ones to consider are vitamin C, turmeric and vitamin D. If you think that you are deficient in something, check with your doctor. This could affect your immune system and bring down your natural defenses.