Good health and healthy habits are not built overnight. To achieve a healthier lifestyle, you can start gradually by adopting small changes. Here are some tips to boost your immunity to prevent colds and other illnesses.
1. Eat plenty of fruits and vegetables
Certain foods are shown to boost the immune system and help our body prevent colds. Vitamin C in fruits and vegetables act as an antioxidant, fighting off free radicals known to damage the immune system.
You can get vitamin C by increasing your intake of fruits and vegetables rich in this nutrient such as strawberries, red and green peppers, and broccoli.
2. Get active
Another effective tip to boost your immunity to prevent colds is to incorporate 30 minutes of regular physical activity at least three times a week.
Regular exercise promotes good blood circulation, allowing cells and substances in our body to move and work more efficiently. Simple exercises like walking, yoga, dancing, biking, swimming, and other low impact activities are recommended.
3. Don’t smoke. But if you do, consider quitting
We often see the warning: smoking kills. Not only has it been found to directly cause cancer, it weakens the immune system by making a smoker more prone to catching colds and infections.
Smoking damages the lungs and makes one more vulnerable to developing bronchitis and/ or pneumonia.
4. Maintain a healthy weight
Excess body fat may compromise the body’s immune system and may lead to heart disease and other illnesses. Excess body fat, especially around the abdomen, triggers inflammation in the body.
Chronic inflammation may then lead to one developing chronic diseases. Keep a healthy weight by eating healthy and exercising regularly
5. Get enough rest
Not getting enough sleep or skimping on it will make a person more susceptible to sickness.
Adults need at least eight to nine hours of sleep per night. One tip for better, more restful sleep: Avoid caffeine before bedtime and make sure the bedroom is dark and quiet to ensure deeper, more quality sleep.