18/11/2021
❄️ Cold weather affects the body’s immune system, as it wears down defenses against infection. The shorter days and longer nights of winter mean less sunlight and thus less natural vitamin D – which helps power the immune system. This consequently makes us more vulnerable to infection.
The cold virus also spreads faster in the cold. 🦠
Lower temperatures make its lipid coating tougher, and therefore more resilient and active.
Cold air also carries less water vapour than hot air, making it drier. 🤧 As a result, when we cough and sneeze, the mist of particles from our mouth and nose remains in the air for longer, increasing our chances of contracting the cold virus.
🦁 Our immune system fights off infection. Antibodies, cells and so many other things that keep us healthy. In general, the immune system does an amazing job of putting up with the harmless germs that live in us and on us while identifying and expelling those more harmful species that can cause illness and disease.
💪 The immune system is your body’s built-in defence system to protect you against harmful bacteria and viruses and it carries out this function very well most of the time.
🔆 Here are 9 tips to naturally strengthen your immunity.
1. Get plenty of rest. Sleep and immunity are closely linked.
Inadequate sleep may increase your risk of getting sick. Most adults should get at least 7 hours of sleep per night.
2. Eat more whole plant foods.Several whole plant foods contain antioxidants, fiber, and vitamin C, all of which may lower your susceptibility to illness.
3. Eat more healthy fats. Healthy fats like olive oil and omega-3s are highly anti-inflammatory. Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses.
4. Increase your intake of fermented foods or take a probiotic supplement. Gut health and immunity are deeply interconnected. Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens.
5. Limit added sugars. Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system. Lowering your sugar intake may decrease inflammation and your risk of these conditions.
6. Engage in moderate exercise. Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options.
7. Maintain proper hydration. Given that dehydration can make you more susceptible to illness, be sure you’re drinking plenty of water each day.
8. Maintain a healthy level of stress.Lowering your stress levels through meditation, yoga, exercise, and other practices can help keep your immune system functioning properly.
9. Choose your supplements wisely. Following supplements may strengthen your body’s general immune response:
🍋 Vitamin C. According to a review of over 11,000 people, taking 1,000–2,000 mg of vitamin C per day reduced the duration of colds by 8% in adults and 14% in children. Yet, supplementing did not prevent the cold to begin with.
☀️ Vitamin D. Vitamin D deficiency may increase your chances of getting sick, so supplementing may counteract this effect. Nonetheless, taking vitamin D when you already have adequate levels doesn’t seem to provide extra benefits.
🥜 Zinc. In a review of 575 people with the common cold, supplementing with more than 75 mg of zinc per day reduced the duration of the cold by 33%.
⚫️ Elderberry. One small review found that elderberry could reduce the symptoms of viral upper respiratory infections, but more research is needed.
🌸 Echinacea. A study in over 700 people found that those who took echinacea recovered from colds slightly more quickly than those who received a placebo or no treatment, but the difference was insignificant
🧄 Garlic. A high-quality, 12-week study of 146 people found that supplementing with garlic reduced the incidence of the common cold by about 30%. However, more research is needed.
💚 Stay healthy!
