March 27, 2023

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خمس طرق سهلة لتقوية جهاز المناعة في موسم البرد والإنفلونزا

Five simple ways to boost your immunity during cold and flu seasons

Your immune system is one of your best defenses against viruses, especially during colds and flu.

According to Sarah Stanner, scientific director of the British Nutrition Foundation, “there is no nutrient, food or supplement that can boost the immune system or prevent the spread of high-risk viruses such as Govit-19.”

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But ensuring you get enough energy and nutrients from a healthy, balanced diet will help your immune system function at its maximum capacity.

A strong immune system will help you stay as healthy as possible by fighting bacteria and viruses during the winter months.

Therefore, it is possible to increase immunity by making some lifestyle changes. These easy changes include:

Get enough sleep

Sleep is one of the most important things your body needs to function at full capacity, and a 2015 study found that poor sleep may be linked to an increased risk for disease.

The researchers followed 164 healthy adult participants and concluded that those who slept less than six hours each night were more likely to catch colds than those who slept longer.

The NHS says most adults need six to nine hours of sleep each night. However, the report adds, “Most of us need eight hours of good sleep a night to function properly.

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The NHS also notes that poor sleep can put people at risk for certain medical conditions, including “obesity, coronary heart disease and diabetes” and shorten life expectancy.

Try to reduce stress

Experts explain that eliminating stress and tension can help improve immune health.

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Research shows that long-term stress can negatively affect the immune system.

“Excessive stress over a long period of time can lead to physical, mental and emotional exhaustion,” says the NHS.

Coping with stress can be challenging, but experts recommend that you talk to a friend about your feelings, as well as break down tasks into smaller parts, focus on the positive things daily, incorporate more exercise into your routine, and make plans for the days you will be there. Feeling particularly tired.

Eat lots of fruits and vegetables

Fruits and vegetables are rich in vitamins, minerals and chemical compounds that help your body in many ways.

Antioxidants found in fruits and vegetables can help reduce inflammation.

The high amount of fiber found in many plant foods helps to nourish the good bacteria in the stomach and prevent harmful pathogens.

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The best way to get enough vitamins is to make sure you eat at least five fruits and vegetables a day, whether it is a snack, a main meal or a side dish.

Eat more healthy fats

Fat does not have to be a bad word, in fact, some fats are essential for a healthy diet.

Healthy fats are found in foods such as butter or salmon, and in cooking oils such as olive oil.

Research shows that omega-3 fatty acids help fight inflammation.

Various studies have found additional links that certain healthy fats, such as those found in olive oil, may reduce the risk of diseases such as type 2 diabetes or heart disease.

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Include moderate exercise in your routine

Exercise is more beneficial than maintaining body weight, and the inclusion of regular exercise will work wonders for your whole body.

Although there is evidence that prolonged, high-intensity exercise can suppress the immune system in some people, it is widely accepted that about 30 minutes of moderate exercise a day can boost immune function.

Examples of moderate exercise include swimming, jogging, brisk walking or riding your bike at constant speed.

Source: Express