So that your immune system gets going now, you should make these ten basics a healthy routine – in exercise, nutrition and lifestyle!Defense Power
Influenza viruses approaching! Now is fresh defense strength super important. These nutrition, exercise, and lifestyle tips will prepare you for fall and winter.
These 10 Basics Bring Your Immune System In Top Form
- Eat Colorful
You need: Vitamin A (in broccoli, carrots, tomatoes, kale) for building mucous membranes; Antioxidants for cell protection (vitamin C: citrus fruits, brussels sprouts, peppers, vitamin E: almonds, whole grains, sunflower oil).
Also: Vitamin D (fatty sea fish like salmon, mackerel), zinc (oatmeal, lentils, meat), selenium (fish, eggs, sesame seeds).
Plus: herbs and spices. Garlic , oregano, thyme and turmeric, for example, have an anti-inflammatory effect, and ginger disinfects , among other things.
- Eat Out
Meals on a regular basis , try out diets on a regular basis , put on fast days – you have good reasons for that, but: You provoke gaps in your vitamin & Co. supply.
Therefore, if you do not eat regularly (about three meals a day), keep an eye on the quality of your nutrient intake to avoid any shortage.
- Care Of Your Intestine
Here is a large part of our immune cells home. Protect your intestinal flora with natural yoghurt and sauerkraut – which contain valuable microorganisms.
- Avoid Pleasure Poisons
Alcohol and cigarettes inhibit important components of the defense.
Therefore, enjoy alcohol only moderately. But otherwise drink a lot, that keeps the mucous membranes moist and defensible!
Smoke better not at all. It causes inflammation in the bronchi and destroys the protective mucous membrane. According to the German Cancer Research Center, only a few cigarettes weaken the lungs and immune system.
- Be Active
Regularity is crucial. If you take a quick 20-minute walk 4 to 5 times a week and keep your circulation going, you probably do more for your immune system than someone who plays soccer or tennis once a week.
So take care of your daily dose of exercise, for example on the way to work.
- Go Out!
Brave rain, fog and cold and at least temporarily outdoor! In doing so, you flood your systems with oxygen and breathe in fresh-moist rather than dry heating air.
Good thing, because the latter dehydrates the mucous membranes in the nose, mouth and lungs and gives viruses such easier access into your body.
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