7 Tips To Stay Healthy In Winters

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7 tips on how to prepare the body to fight colds

Despite the many beautiful things that fall brings, many fear the arrival of colder days because of the appearance of colds, flu and similar illnesses. Proper care of yourself and your body and lifestyle changes can help in the fight against these diseases. How natural way you can strengthen your own immune system?

1. Eat fruits and vegetables

Everyday eat fruits and vegetables, especially one that is rich in vitamins A, C and E. Carrots and green leafy vegetables are rich in vitamin A, which helps white blood cells to fight infections. Lemon, orange and other citrus fruits and peppers and broccoli contain vitamin C, which enhances iron absorption. Vitamin E is found in nuts and seeds, and helps in the fight against flu and respiratory infections.

2.Eat proteins

Foods rich in protein helps to fight viruses and bacteria. Specifically, the antibodies that help fight disease are made of protein, and protein rich foods contain ingredients that enhance immunity.

Eat beef and pork and beans, soy and seafood because they contain zinc, a mineral that helps in the production of white blood cells that fight infection. Nuts are also a good source of protein and magnesium.

3. Take Vitamin D

Lack of vitamin D can cause asthma, certain autoimmune diseases and increased susceptibility to viral infections. Although it contains some nutritional foods (milk, eggs), sunlight is a major source of this vitamin. During the winter it is advisable to take supplements containing the vitamin because of reduced exposure to sunlight.

4.Eat olive and canola oil and garlic

Olive and canola oil contain healthy fatty acids that improve immune function. Garlic is a food that stimulates the production of white blood cells that fight injection and increases the efficiency of antibodies. Garlic also acts as an antioxidant that reduces the formation of free radicals in the bloodstream and protects against many diseases.

5. Reduce Stress

For most people it is almost impossible to entirely remove the stress out of life, but it is possible to choose how to confront and respond to it. Stress hormones increase the risk of heart disease, obesity, cancer and many other diseases. Try to reduce stress through exercise, meditation and bubble baths and similar relaxation.

6. Exercise moderately

Engage in physical activity five times a week and walk every day at least 10 minutes. Daily physical activity improves immunity, but do not overdo it. Extreme exercise such as marathon or intense workout at the gym can increase the risk for colds and flu.

7. Cut out alcohol and cigarettes

Although red wine has benefits for the body, overuse of alcohol damages the immune system. Research shows that excessive consumption of alcohol is associated with higher susceptibility to colds and flu viruses. Remove from your diet or at least reduce the refined sugars and stop smoking.

Want to share your own tip to stay healthy in winters? Use the comments box below. Do not forget to join us on Facebook to receive more health tips.

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