Fall and winter mark the beginning of the cold and flu season, so it is important to strengthen your immune system to protect against viruses and germs. With the busy social holiday season, you should be especially careful as you are much more likely to come into contact with people who sneeze and sneeze.
Here are some simple home remedies to protect yourself and boost your immune system.
- Drink lemon and ginger tea. This calming and effective immune stimulant can be made in minutes. Ginger has high levels of antioxidants and antimicrobial properties. Lemons add vitamin C and have powerful antibacterial properties. Simply dip 1 inch of fresh ginger and 2 ounces of organic lemon juice in four cups of water and simmer for 15 minutes. You can add some raw honey if you want to sweeten the pot.
- Protect your intestine. The Cleveland Clinic experts say that people who have healthier bacteria in the intestine tend to get sick less often. His research has shown that probiotic bacteria help strengthen immune system cells. For example, eat yogurt and eat fermented foods such as sauerkraut or pickles at lunch or dinner.
- Take vitamins C and D. The experts at the Chopra Center recommend taking vitamin C to boost your immune system. Eat more vegetables and fruits high in this vitamin, such as peppers, kiwi, broccoli, strawberries and grapefruit, or take a supplement. Experts also recommend taking vitamin D to avoid bacteria and viruses. Research shows that almost half of all people have a vitamin D deficiency at the end of winter. Foods rich in vitamin D include fatty fish, milk, egg yolks and fortified orange juice.
- Add zinc supplements. Zinc is a mineral that is essential for immune function, notes Sue Van Rues, a functional nutritionist at the Chopra Center. Foods that are rich in zinc include chickpeas, pumpkin seeds, oysters, cashews and oats.
- Be an expert in snacks. Colorful vegetables and fruits, such as berries, contain powerful antioxidants that keep the immune system strong by neutralizing harmful free radicals. Research has also found that the soluble fiber found in nuts, fruits, vegetables and oats helps reduce inflammation and strengthen the immune system.
- Sleep well "The functioning of your immune system is closely related to the quantity and quality of sleep," says W. Chris Winter, M.D., author of "The Sleep Solution." The less you sleep, the more depressed your immune system becomes. Record at least seven hours per night. And while you're under the sheets, get to work. People who had intimate relationships once or twice a week in a study had a 30% increase in the antigen that protects against colds and the flu.
- Eat garlic According to the National Center for Complementary and Integrative Health, garlic is widely recognized as a fighter against natural infection and an immune booster. Not only does it add a little sparkle to your food, it is essential for your good health. Garlic can also reduce blood pressure and delay hardening of the arteries, says cardiologist Dr. Matthew Budoff, who conducted research on the health benefits of aged garlic extract.