Colds and flu are caused by viruses, but there are several ways to strengthen your immune system and reduce the risk of infection.
Here are ten effective tips to help keep you healthy during flu season.
Stay active
Regular physical activity boosts your immune system by improving circulation, allowing white blood cells to travel more efficiently throughout your body.
However, excessive intense exercise can temporarily weaken your immune response.
Maintain a healthy diet
Eating a balanced diet rich in fruits, vegetables, and whole grains provides essential vitamins and antioxidants that support your immune system.
Foods high in vitamin C, zinc, and probiotics can help your body fight off infections more effectively.
Get enough sleep
Lack of sleep makes you more vulnerable to infections. People who sleep less than seven hours per night are at higher risk of catching a virus.
Prioritizing rest also helps your body recover faster if you do get sick.
Wash your hands frequently
Viruses can easily spread through hand contact. Washing your hands regularly, especially before eating or after touching shared surfaces, reduces the risk of infection.
If you’re already sick, handwashing is crucial to prevent spreading the virus to others.
Keep children’s hands clean
Children often pick up germs at school or daycare.
Make sure they wash their hands thoroughly when they come home to reduce the chance of bringing viruses into the household.
Avoid touching your face
Since viruses enter the body through the eyes, nose, and mouth, avoiding face-touching can significantly lower your chances of getting sick.
Keep your hands clean and be mindful of unconscious habits like rubbing your eyes or biting your nails.
Manage stress levels
Chronic stress weakens the immune system, making it easier for infections to take hold.
Practicing relaxation techniques, such as deep breathing or mindfulness, can help reduce stress and keep your immune defenses strong.
Quit smoking
Smoking damages the respiratory system and weakens the immune response, making you more susceptible to colds and flu.
Quitting smoking can improve your overall health and strengthen your body’s natural defenses.
Take vitamin D
During the winter months, many people don’t get enough vitamin D from sunlight.
Taking a daily supplement can help support your immune system and lower your risk of infections. Health experts recommend a daily intake of 10 micrograms.
Consider getting vaccinated
The flu vaccine offers significant protection against seasonal influenza, reducing the risk of severe illness.
It is especially recommended for older adults, individuals with chronic illnesses, pregnant women, and people with weakened immune systems.
This article is based on information from Netdoktor.dk.