7 Tips for Boosting your Immune System
17 Dec 2021
Winter is approaching, and it is the season in which our immune system is put to the test. Because of this reason we came up with 7 useful tips to strengthen our natural resistance to infections floating in the air this winter season.
1. Eat less sweets
It is a well-known fact that sugar weakens the immune system, which leads to increasing level of free radicals’ formation. In addition to that, it interferes with the normalization of our body weight. Replace cakes with seasonal fruits.
2. Increase the probiotic foods
Good bacteria play important role in building and maintaining a healthy immune system. Eat more homemade fermented yogurt. Increase the intake of leeks, garlic, onions, bananas and apples.
3. Eat more avocados
Eat one avocado a day for 15 days - the omega-3 acids it contains will boost immunity and help eliminate free radicals from your body.
4. Drink 1-2 cups of green tea daily
Green tea contains antioxidants called catechins, which have the ability to make flu symptoms milder. The presence of theophylline in the drink dilates the airways and helps remove stuck tough secretions in case of airways inflammation. In a study published in the American College of Nutrition, researchers documented that volunteers who drank green tea twice a day suffer from colds and flu twice as rarely. Consumption of green tea also improves your overall metabolism, reduces the risk of cardiovascular problems, improves cell growth and (last but not least) helps to normalize body weight.
5. Take 20 drops of propolis tincture
It strengthens the immune system, increases the level of gamma globulins in the body (increases the so-called specific immunity against certain pathogens). Propolis is good to use for viral infections such as herpes, flu or rhinoviruses.
6. Get more vitamin D3
Take 5-6 drops of vitamin D3 twice a week. Due to the less sunshine, depressive conditions can increase during the autumn-winter period. Taking vitamin D in the optimal dose has a positive effect on our mood. Studies show that the fat-soluble vitamin protects and fights depression and is a good tool for easier adaptation of the body when the seasons change. In addition, it is also extremely important for the normal course of our metabolism processes.
7. Don’t forget the sport
Autumn is the season where we reduce the body movement - the day becomes shorter, we haven’t adapted to the cooler weather. Force yourself to move daily for at least 40-50 minutes in fresh air at an accelerated pace. This will improve the blood supply to all of your organs and tissues, and well blood-supplied mucous membranes are more resistant to viruses and bacteria. After the walk, drink a cup of green tea without sweetener.
Following these tips would significantly reduce the chances of catching a cold or flu, because your immune system would be more resilient. In case you start to feel the signs of illness such as red throat, chills or fatigue, it is a good idea to record the symptoms in a digital health diary so that you can monitor the progress of symptoms. The mobile application of Medrec: M allows you not only to record each symptom, but also to share this data with your healthcare professional. Try the app and its many other features here.
Author: Dr. Ivan-Asen Shishmanov