Your immune system is your number one defence against invaders, such as bacteria or viruses, which can make you very sick. It would help if you had more than luck to succeed in the affiliate business. To do this, here are five steps to help you avoid getting sick with a cold or flu and increase immunity.
Table of Contents
How to Avoid Cold and Flu
1 . Eating Well
Eating well means getting plenty of fruits and vegetables into your system and staying hydrated. You get plenty of nutrients and antioxidants to help increase immunity power. It would be best if you kept your selenium, vitamin E and vitamin C levels high. Selenium is found in peanuts (similar to Brazil peanuts) or in fish. For vitamin E, you can get in spinach, seeds and nuts. Vitamin C can be found in many vegetables, such as broccoli, spinach, cauliflower or sweet potatoes. As for water, drinking plenty of it will help your body carry toxins such as bacteria that can cause illness.
You can even take supplements for Vitamin E and Vitamin C to increase immunity power.
Here are some ideas for your grocery list, which will help you increase immunity:
Fish and in particular, tuna is an excellent source of selenium. An ounce of tuna can provide about 30 milligrams of selenium. Selenium is a powerful antioxidant and one of the essential minerals for your health and helps increase immunity. The recommended daily intake is 55 micrograms of selenium for an adult. Other fish and seafood typically contain between 12 mcg to 20 mg of selenium per ounce. Salmon is also a great choice to help the immune system. It contains many “healthy fats” (omega-3), which are known to strengthen the immune system and reduce the risk of heart disease.
If you are on a vegetarian or vegetarian diet, lentils are a great option to get fish. One cup of lentils can provide about mcg of selenium. They are also a good source for boosting immune nutrients, fibre and protein.
Garlic is another vegetable that has the same effect on our immune system as zinc. According to some research, garlic has the ability to keep cold. Some studies have also shown that people who live with cancer were able to increase immunity power by consuming garlic.
Berries, in general, are full of antioxidants. Blueberries are the highest of all fruits and vegetables for the number of antioxidants they contain. Research alone does not show the power of blueberries on your immune system and lowers the risk of belly fat, cholesterol, heart disease and cancer.
Sunflower seeds are high in vitamin E. One ounce can provide 76% of your daily intake which is 15 mg. Vitamin E is also a powerful antioxidant like selenium, which helps increase immunity power as it helps fight infection.
A diet rich in vitamin E and vitamin C, zinc, and selenium will most likely help you increase immunity power. While it is good to eat a lot of healing foods, it is not always possible to provide all the nutrients and antioxidants your body needs to stay healthy. This is when supplements become a great option.
2. Practice Good Hygiene
The first trick on how to avoid cold and flu is to prevent its antigens by practicing good hygiene. This means limiting your exposure to viruses or bacteria as much as possible.
The goal of the virus is to find a host, a cell, in the body. Your innate immune system is your body’s first responder, including your skin. Your skin, being the first line of defense, acts as a surface barrier to prevent viruses or bacteria from entering your body.
Therefore, when we are in the flu season, we see signs of handwashing everywhere. By washing our hands, we destroy the antigen before it harms the body. You should wash something before going to the bathroom after each meal or when you touch someone else (like a handshake) or in a public place. It is also important to be aware of when you reach your face as you are more likely to get the virus through your mouth.
3. Stay Hydrated
Drinking plenty of fluids will help your body carry toxins that can cause illness. 75% of people are dehydrated continuously and this is the main reason why most of you get sick or recover quickly from illness. Water is critical for any toxic substance from your body. If we don’t have enough water, we can’t get rid of the toxins quickly.
Viruses can be in the form of viruses or bacteria. Drinking plenty of water can prevent infection. You can start increasing your water consumption by keeping a refill bottle with you. It is recommended to get about 2 to 3 liters of water per day.
4. Implement a Bedtime Routine
You need to make sure you get enough sleep to make sure your immune system is working well. Since sleep is important for your immune system, between seven and eight hours of sleep per night is recommended. The number of hours is enough and regenerates the body.
A good night’s sleep increases the body’s ability to fight off disease and reduces the symptoms associated with colds and flu. To get a good rest, try to implement a bedtime routine that will give you hours of sleep. Here are some ideas to help you improve your sleep.
Create a Routine
It has been proven that routine will make your body fall asleep at certain times. Try to observe yourself, is there a time when you are tired? If so, make sure you go to bed before that time. Create a routine that lets you finish everything and go to bed before that time. You can also set an alarm that will tell you that it is time to prepare yourself for bedtime.
That way, you forget how much time you have and are less likely to be more successful at regular implementation. The bedtime ritual is an excellent addition to your schedule. A good sleep ritual is when it’s time for you to relax, disconnect from the stresses of life, and slowly tell your body.
Set a cozy atmosphere
Maybe it’s time to look at your bedroom and try to find ways to improve the atmosphere for a good night’s sleep. Don’t underestimate the power of your bed and pillows and fresh linen. If you feel uncomfortable, you may have a tough time falling asleep or falling asleep. Room temperature and ambient noise levels are another comforting factor. Try turning on the fan or sleeping with a white sound machine. Constant noise in the room helps maintain your sleep. If you like essential oils, try a drop of lavender on your pillow, it will relax the brain.
Avoid any alcohol, cigarettes, caffeine or large meals 2-3 hours before you go to bed.
Talk to an Expert
If you have tried all these recommendations and you are still struggling with sleep, it is better to consult your doctor or sleep specialist. There are other sleep patterns that they can provide to help you improve your sleep.
5. Manage Your Stress
Stress contributes significantly to illness. One in three people experience stress in their daily lives, which puts them at risk of activating a deadly virus in their system. When we experience stress, we damage our body’s ability to fight antibodies. Everyday stress and stressful situations can be detrimental to your immune system. The more stress you can reduce in your life, the stronger your immune system will be. Here are two tips to help reduce your stress and increase immunity power to the virus.
Change Your Mindset
You can change your mind and live in the present moment by becoming more positive. According to studies around the world, positivism is one of the properties that enhances your health and reduces the chances of getting sick from the virus. The immune system of optimistic people is not only robust but also shows signs that they are generally healthy. We always have a choice of how we will respond to whatever happens around us. You look at it with either a half-full glass or a half-empty glass.
One of the best ways to start improving your outlook is to focus on gratitude. Finding the things you are grateful for will help you look your best. You can do this by writing in a daily gratitude journal you want to express.
To manage your stress, you can adopt a new outlook on life by adding mindfulness practice. Mindfulness is about staying in the present moment and stopping worrying about the past or the future. Less mental stress means less physical stress and more strength to your immune system. Try to take three deep breaths and breathe mentally. Breathing through the nose. Breathing through the mouth. Repeat two more times
Repeat this mindset of breathing a few times in your day, doing a total of 5 mental breathing exercises.
Tap Into the Power of Aromas
Aromas in essential oils help increase immunity power while bringing a sense of peace to the space. The most effective essential oil is lavender. Lavender is a powerful oil that contains antioxidants that help the body protect itself from toxins. You can use it in a diffuser to help kill it larges and to bring a new fragrance into your home and help you relax. Put a drop of lavender oil on your pillow to improve sleep.
Another great way to use lavender oil is to add two to four drops to your bathwater. Lavender oil will help rid your body of toxins while finding an intense feeling of relaxation.
Anyone can work to increase immunity power and increase their chances of staying healthy during the flu season or when battling bacteria. As we learned from this five-step guide, we are more likely to fight illness by eating certain foods and reduce stress in our lives. You also have the opportunity to improve your sleep, which will help the body fight infections.
You will notice when you apply those five steps; you get more energy for your hobbies when you are healthy. There are many permissions to keep your body healthy!
If you can do this, try to maintain this lifestyle throughout the year, helping increase immunity power. Not only does it increase your chances of staying healthy but it also helps you recover faster if you get sick.
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