As winter approaches, it is important to strengthen your immune system . It is during this season that your body is exposed to all kinds of infections such as the flu, colds, bronchitis and inflammation of the digestive system (gastroenteritis). Here are 7 natural tips to boost your immune defenses and get through the long winter months without a hitch.

1 – Avoid alcohol and tobacco

It has long been known that tobacco is bad for your health. It is no coincidence that heavy smokers frequently have weakened immune systems . So now is the time to make new resolutions and quit smoking for good. We know that a lot of times it is easier said than done. Fortunately, there are some pretty effective methods available today that can help you quit smoking.

Alcohol abuse is also known to have harmful effects on the body. Several studies have shown that people who exceed the recommended daily doses are more prone to an deficient immune system . This is why it is strongly recommended that you drink in moderation, or even abstain if you are one of those who have trouble controlling yourself. Also, the idea that alcohol warms the body during winter is completely wrong. There is therefore no point in hiding behind this illusion to justify excessive alcohol consumption.

2 – Get a good restful sleep

Sleeping well is good for your health in many ways. In fact, scientists continue to discover new health benefits of sleep for the human body every year. So if you are looking for a treatment to strengthen a weak immune system, this is a simple natural solution that will be of great help to you.

To sleep well, it is advisable not to drink alcohol before going to bed, nor to look at LCD screens (phones, tablets) whose blue light can mislead your brain and make it think that it is still daylight, thus altering the quality of sleep. It is also recommended to always sleep at the same time to maintain consistency and to accustom the body to maintaining a good routine. Finally, specialists generally estimate that between 6 and 8 hours of sleep is sufficient to allow the body to recover well and to maintain its immune defenses always at the zenith.
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3 – Lose weight and have a healthy lifestyle

We know that overweight people are more likely to have diabetes, heart disease, high blood pressure and many other chronic diseases. But what is less well known is that being overweight can also negatively impact our immune system. Although the exact causes behind this link are not yet clear, experts increasingly recommend that you regain a healthy weight and maintain a healthy lifestyle if you aspire to preserve your immune functions.

While some people take drugs to boost the immune system while managing their weight, more and more people are turning to gentler alternatives such as naturotherapy. There are some great appetite suppressant supplements like Garcinia Cambogia Pure today that can help you shed extra pounds, allowing you to regain healthy weight in a simple and natural way. Strengthening the immune system with plants by controlling your weight is a current trend that is being followed around the world. It remains to find the right products to obtain the desired results quickly.

4 – Eat foods that are good for the immune system

As always, diet plays a crucial role in taking care of your health in general and your immunity in particular. There are thus foods to strengthen the immune system such as citrus fruits or green leafy vegetables which are known for their high content of vitamin C. It is also recommended not to neglect foods that are sources of antioxidants such as dark chocolate, berries, artichoke, green tea, garlic, apples and oily fish.

While it is appropriate to eat a varied and balanced diet, it is okay to favor the above foods a little more to prepare your body for the harshness of winter. You can add probiotics that are good for digestion, knowing that more than two-thirds of our body’s immune cells are found in the gut. Consumption of foods high in fiber is also recommended, especially in people who are overweight.

5 – Reduce stress

Stress is considered by many to be the evil of the century. Our hectic lifestyle doesn’t leave us much time to rest and relax, which can have serious consequences on our health. For example, we know that cortisol, also known as the stress hormone, can alter our immune functions. The main reason for this is that people with anxiety and anxiety often find it difficult to sleep well and eat in a healthy and balanced way.

So take the time to relax by doing activities that you enjoy, such as listening to music, reading a good book or just meditating. Introducing yoga is also a good way to relieve stress and regain some serenity in an increasingly hot world.

6 – Exercise

Regular exercise is important for the immune system as it helps increase the circulation of white blood cells. However, white blood cells are like defense soldiers that protect our body against various pathogens. More specifically, when you exercise, in addition to facilitating the circulation of white blood cells, your body slows down the production of stress hormones. This explains why we often feel good after a good workout. It is therefore strongly recommended to practice physical activities on a regular basis, even during winter.

7 – Monitor chronic diseases

People with chronic illnesses like diabetes, asthma, or heart disease should be extra careful during the winter. It is therefore recommended that people with diabetes, for example, pay more attention than usual to their blood sugar. This proactive approach will help their body respond better if it ever becomes infected with a virus, as its immune system can better focus on and fight off pathogens.

Finally, pregnant women must also be vigilant, because their immune defenses are strained during the delicate period of pregnancy. They are therefore recommended to stock up on vitamins and minerals (eg vitamin D), to maintain good hygiene to avoid opportunistic infections, and finally to rest well.