” Precaution is better than the cure “
– Desiderius Erasmus
Do you often catch cold easily just after playing in rain, while your friends enjoy scoring goals? Maybe you need to ponder over strengthening your immune system .Owning a strong immune system not only fights off many diseases but also prevents them in the first place. We often get confused, what exactly is our immune system, don’t we? The immune system is your body’s natural defence system. A healthy diet and a healthier lifestyle can strengthen the body’s defences that aids in prevention of the growth of certain viruses which not looked after may deteriorate the body’s functioning.
Here are some basic methods penned down to boost your immunity and have a healthy and happier lifestyle:
- HEALTHY EATING – Your first line of defense is to choose a healthy diet. Vitamin C is essential for the immune system. Many fruits and vegetables have it. Good choice of vitamin C is citrus, fruits, kiwis, sweet peppers, orange, guava, and cranberries. Eat a varied diet with plenty of fruits, vegetables, whole grains, plants, oils, milk products, fish and lean meats. Also, Garlic is known to be an immune booster. Add it to foods just before serving. Vitamin E, beta-carotene, zinc and selenium is required by the body. Avoid nicotine and alcohol, both weaken the immune system and tobacco smoke is a class A carcinogen.
- REDUCING STRESS – Stress, conflict and worry act as poison not only for the mental well-being but for the body’s defenses as well. Try to reduce them. Build in regular breaks during the day for a little ‘me time’. Learn a relaxation technique, such as yoga, progressive muscle relaxation or Qigong. Get adequate rest and have a proper sleep. Make sure you get at least 7 hours of sleep every day.
- TOUGHENING UP – Even a good, old-fashioned barefoot stroll through the grass can perk up the immune s stem. Start each morning with a contrast shower: turn on the warm water for 2 minutes, switch to cold shower for 15 seconds. Repeat the process. End on cold water. Do not spend too much time in poorly ventilated places where chemicals are used especially petrol station. Drink at least six glasses of water every day, which will boost the immune system and lessen the feeling of fatigue.
- PLENTY OF EXERCISE -Exercise is important for all age groups.T he fastest way to feel energized is to exercise -you can feel the effects right away. A simple 10-minute walk decreases tension, banish fatigue and boost mental alertness for hours afterward. Make it part of your daily routine and pretty soon, you will be feeling wonders. A simple 10-minute walk can improve brain function, burn calories, helps you breathe easier and hence helps clear the mind. Exercise immediately lightens the workload of the immune system, speeding up the elimination of germs and other threats by stimulating circulation, making you breathe deeply, accelerating perspiration and increasing muscle activity. Try cycling, swimming or brisk walk on a regular basis.
In short, The underlining mantra is – Have a Balanced and Healthy Diet with a good quality sleep, drink plenty of water and practicing yoga or exercising every alternate day is a must, consolidating which impacts the overall health