INCREASE YOUR IMMUNITY

5 STEP TO AVOIDS A COLD OR THE FLU

Introduction

Your immune system is your first line of defense against foreign invaders like germs and viruses that can make you severely sick. It is critical to ensure that you stay healthy throughout the year and to maximize your chances of boosting your immune system. Here are five tips to help you stay healthy and avoid getting sick with a cold or flu.

Step 1 - Eating Well

Eating healthy entails consuming a variety of fruits and vegetables while also remaining hydrated. Enough to provide your immune system with a variety of minerals and antioxidants. You'll want to make sure you're getting enough selenium, vitamin E, and vitamin C. Selenium can be present in fish or nuts (such as Brazil nuts). Vitamin E can be found in spinach, seeds, and peanuts, among other foods. Many vegetables, such as broccoli, spinach, cauliflower, and sweet potatoes, contain vitamin C. Drinking plenty of water will assist your body flush out pollutants such as germs that can cause illness.

Here are some suggestions for your shopping list:

Fish
Fish, particularly tuna, is an excellent source of selenium. Around 30 mcg of selenium can be found in one ounce of tuna. Selenium is an important mineral for our health and immunity since it is a powerful antioxidant. A daily dose of 55 micrograms of selenium is recommended for adults. Other fish and seafood typically contain 12 to 20 micrograms of selenium per ounce. Salmon is also a great way to boost your immune system. It's high in "good fat" (omega-3), which has been shown to boost the immune system and lower the risk of heart disease.

Lentils
Lentils are a fantastic substitute for fish if you follow a vegan or vegetarian diet. Around 6 mcg of selenium can be found in a cup of lentils. They're also high in anti-inflammatory minerals, fiber, and protein.

Garlic
Garlic is another vegetable that has an immune-boosting effect comparable to zinc. Garlic, according to some research, has the power to keep a cold at bay. In several trials, people with cancer were able to improve their immune system by increasing their garlic intake.

Blueberries
Antioxidants are abundant in berries in general. Blueberries have the highest concentration of antioxidants of all fruits and vegetables. Not only has research linked blueberries to a lower risk of stomach fat, cholesterol, heart disease, and cancer, but it has also been related to a lower risk of stomach fat, cholesterol, heart disease, and cancer.

Sunflower Seeds
Vitamin E is abundant in sunflower seeds. One ounce contains 76 percent of your daily need, or 15 milligrams. Vitamin E, like selenium, is a powerful antioxidant that boosts the immune system and helps fight illness.
A diet high in vitamin E and C, zinc, and selenium will almost certainly help you strengthen your immune. While eating as many therapeutic foods as possible is ideal, it is not always possible to provide our bodies with all of the nutrients and antioxidants they require to stay healthy. Supplements become a fantastic alternative at this point.

Step 2 - Practice Good Hygiene

The most effective way to avoid getting the flu or a cold is to avoid antigens by maintaining excellent hygiene. That involves limiting your exposure to viruses and germs as much as possible.
The virus's purpose is to find a host, which is a cell in the body. Our innate immune system, which includes our skin, is the body's first responder. Our skin, as the first line of defense, acts as a surface barrier to keep viruses and germs out of our bodies.

That's why, during flu season, you'll see placards urging people to wash their hands all over. Washing your hands kills the antigen before it does harm to the body. Before each meal, after going to the bathroom, or after touching someone else (such a handshake) or something in public, you should wash your hands. Because the virus is more likely to enter through your mouth, it's also important to be aware of when you reach for your face.

Step 3 - Stay Hydrated

Drinking enough of water will aid your body in flushing out pollutants that might make you unwell. 75% of individuals are chronically dehydrated, which is likely one of the primary reasons why we get sick or don't recover quickly from diseases. Toxins must be flushed from our bodies, therefore water is essential. We won't be able to get rid of the poisons quickly enough if we don't get enough water. Toxins can be found in the form of bacteria or viruses. Drinking a lot of water might help you fight illness. You may start boosting your water consumption by carrying a refillable bottle with you at all times. Water consumption should be between 2 and 3 liters each day.

Step 4 – Implement a Bedtime Routine

Create a Routine
A regimen has been demonstrated to fool your body into sleeping at a certain hour. Try to notice whether you are fatigued at any point during the day. If this is the case, ensure that you go to bed before that hour. Create a schedule that allows you to finish everything and go to bed before that hour. You may also set an alarm to remind yourself that it's time to get ready for bed. You'll be less likely to forget what time it is and more successful at sticking to a schedule this way.A healthy nighttime routine allows you to unwind, disengage from the stresses of the day, and gradually signal to your body that it is time to sleep.

Set a Comfortable Atmosphere
It might be time to take a look at your bedroom and see what you can do to make it more conducive to a good night's sleep. Don't underestimate the impact of new linens and the coziness of your bed and pillow. You will have a difficult time falling asleep or remaining asleep if you are uncomfortable. Another component of comfort is the room's temperature and the degree of noise in the vicinity. Sleep with a fan or a white noise machine turned on. Having a continuous sound in the room may help you sleep better. Try a drop of lavender on your pillow if you enjoy essential oils; it will help your brain rest.

Avoid This
From 2–3 hours before bedtime, avoid any alcohol, cigarettes, caffeine, or a heavy meal.

Talk to an Expert
If you've tried all of these suggestions and are still having trouble sleeping, you should talk to your doctor or a sleep specialist. They can also provide you additional options for improving your sleeping problem.

Step 5 – Manage Your Stress

Stress is a major factor in many diseases. One out of every three people says they are highly stressed in their everyday lives, which puts us at danger of triggering any hazardous viruses that may be lurking in our systems. When we are stressed, our bodies' capacity to combat antigens with antibodies is harmed. Our immune system can be harmed by daily stress and stressful events. Your immune system will get stronger as you include more stress-reduction exercises into your life. Here are two strategies to help you minimize stress and boost your viral immunity.

Change Your Mindset
You can change your mindset by being more positive and live in the present moment. According to studies across the world, positivism is a trait that increases your health and reduces your chances of being sick from a virus. Not only is the immune system of optimistic people more robust, but they also show signs of being healthier in general. Whatever happens around you, you always have a choice of how you respond to that situation. You either see it with half-full glass or half-empty glass. An excellent way to start improving your attitude is to focus on gratitude. Finding things that you are grateful for
will help you see the best in everything. You can do so by writing in a journal the daily gratitude that you want to express.

Practice Mindfulness
To manage your tensions, you can adopt a new perspective on life by adding a mindfulness practice. Mindfulness is the ability to stay in the present moment and stop worrying about the past or the future. Less mental stress also means less physical stress and give more power to your immune system. Try mindfulness breathing by taking three deep breaths.
 Breathing in through the nose
 Breathing out through the mouth
 Repeat two more times

Redo this mindfulness breathing a few times during your day to make it a total of 5 mindfulness breathing exercises.

Tap Into the Power of Aromas
Aromas from essential oils can help you boost your immune system while bringing a sense of calmness into space. One of the most effective essential oils is lavender. Lavender is a powerful oil in which antioxidants help the body protect the cells from toxins. You can use it in a diffuser to help kill allergen and bring a fresh scent to your home and help you relax. Place a drop of lavender oil on your pillow to improve your sleep. Another great way to use lavender oil is by adding two to four drops to your bathwater. Lavender oil will help you release the toxins from your body while finding a deep sense of relaxation.

Anyone can work at building their immune system and increase their chances of staying healthy during a flu season or when confronted with bacteria. As you have learned from this five steps guide, we stand more chances of fighting illness by eating certain foods and reduce the stress in our life. You also have the opportunity to improve your sleep, which will help the body fight infection.

As you will probably notice when you apply those five steps, you end up having more energy to do more of the things you love when you are healthier. Keeping your body healthy has many perks!

If you can, try to maintain this lifestyle throughout the year, as it will help you build a resilient immune system that can withstand antigens. Not only do you stand more chances of staying healthy, but it also helps you recover faster if you do find yourself ill.