Easy ways to boost immunity this winter
Chilly nights, warm soups, and mouth-watering gajar halwa! Yes, winter is almost here and we can’t wait to enjoy this season to the fullest. During winter, our bodies require nutritious foods to protect them from bacteria and viruses, therefore, you must take extra care of your diet.
Here are a few things to include in your lifestyle to boost your immunity.
1. Exercise regularly – Exercise is an excellent way to boost immunity because it stimulates the production of immune-boosting hormones in the body. When the body begins to sweat, it aids in the removal of any toxins from your system. Furthermore, exercise improves your overall health, making it easier for your body to fight off germs. Make an effort to exercise for at least thirty minutes per day.
2. Use essential oils – Essential oils can be a great way to boost immunity during the winter. Try diffusing immunity-boosting essential oils like lemon, peppermint, or eucalyptus in your home. You can also add them to a warm bath for an immunity boost.
3. Vitamin D – Because it is cold outside, it can be difficult to obtain the necessary vitamin D to maintain mood-boosting hormone levels. Because we overlook the importance of being outside in the sun, a lack of sunlight and vitamin D may account for seasonal depression and other illnesses. So, when sun is up, bundle up and go outside for an hour or two every day, if possible, to ensure that you are getting enough vitamin D. Supplementation of VIT D is also important during the winter.
4. Get lots of sleep – Make sleep a priority, regardless of the season, so you don’t have to miss out on other fun activities because you’ve gotten sick. As an adult, getting six to eight hours of sleep is critical to your health and productivity.
5. Hydration – It is especially important to stay hydrated during winter because the air is so dry. Drinking plenty of fluids will help keep your immune system strong, as well as your skin and hair healthy, and your body energized. Drink at least eight glasses of water each day. You can drink fruit juice, herbal tea, or soups in addition to water.
Furthermore, Add these superfoods to your diet to stay fit during the winter season.
● Almonds – Almonds contain 15 nutrients, including magnesium, protein, riboflavin, and zinc. They are also high in vitamin E, which acts as an antioxidant to support pulmonary immune function.
● Turmeric – Turmeric is an immune-boosting spice that is harvested in the fall for the winter. Make a paste with equal parts organic turmeric powder and raw honey. Take 1 tsp of the paste every two hours until you feel better at the first sign of exhaustion. To boost the potency of the formula, combine 16 parts turmeric to 1 part black pepper in a paste with equal parts ghee and honey, and voila!
● Ginger – Ginger has anti-inflammatory and antioxidant properties that aid in the treatment of sore throats during the winter. Ginger has also been shown to lower the risk of cardiovascular disease, cancer, digestive problems, and nausea.
Ginger’s antimicrobial properties help the body fight germs, viruses, and bacteria, which are the main causes of illness during the winter.
● Garlic – Garlic has long been used in cooking and as medicine in India. Garlic prevents cognitive damage, boosts immunity, and aids in the detection of various cancers.
When garlic is crushed or chewed, the compound alliin, which gives garlic its distinct taste and smell, aids the immune system in fighting colds and flu.
● Herbal teas – Everyone loves an aromatic cup of tea in winter. If you want to boost your immunity, however, include a lot of herbal tea in your diet. Green tea and chamomile tea are excellent immune boosters because they are highly antioxidants.
● Citrus fruits – Citrus fruits like grapefruit, lemons, and oranges are immune boosters and high in Vitamin C. Eating vitamin C-rich foods helps to prevent infections like the common cold and flu by increasing the production of white blood cells. Because your body cannot produce Vitamin C on its own, you must consume it through fruits and vegetables, which are high in immune-boosting vitamins.
For further help, contact Kanupriya Khanna, a dietitian, and nutritionist with over 19 years of experience.
Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.