Tired of missing school or work because you have a cold or fever? Do you get the flu every year without missing one? You hear about those super-men who never get sick, but how do they do it? Well, it's not genetics (not quite, at least) - they probably have these tips and tricks well memorized. Goodbye always blocked nose, welcome to 100% health!
Steps
Part 1 of 2: Increase Your Health with Nutrition and Exercise
Step 1. Consider calorie control
If you had no reason to diet before, now you have. Research shows that people who eat 25% less than normal get sick more rarely. Your cholesterol, triglyceride and blood pressure levels will all drop, resulting in a healthier you.
But be careful. This is an incredibly easy diet to go wrong. It's not about getting hungry - it's about eating just a little bit less than the average Western diet
Step 2. Take vitamins that strengthen the immune system
Before doing this, it is advisable to discuss this with your doctor. What nutrients and vitamins are missing from your diet? Your doctor will know what to recommend. A diet rich in all the good stuff - especially vitamins A, C, D and iron and zinc - will keep your immune system fully awake.
Many find it helpful to sprinkle some baking powder on their breakfast. Just one tablespoon provides all the B vitamins your body needs
Step 3. Exit
Do you know how sometimes you feel that a little fresh air is all you need? It's your body telling you exactly what it needs! It gives you a break from all those indoor germs and gets you moving - which gives your "killer" cells a proper kick.
Take your racing to new roads! Even if it's not time for gymnastics, find an excuse to go out. Walk the dog, take a picnic, hike, mow the lawn - just breathe some of that fresh, clean air
Step 4. Exercise
Do cardio exercises to keep your heart in shape and get your blood flowing. They strengthen your immune system, also aiding weight loss, fighting inflammation and disease. But when it comes to developing immunity, it's because it raises your white blood cell count - the stuff that fights harmful bacteria and viruses.
Or do some other form of exercise that strengthens and tones the body and will also increase the strength of your immune system. As long as you get up and get a move on, you will be doing your body a favor
Step 5. Eat healthy
The best way to do it? Eat less instant food. Proper nutrition will make your body stronger and help your immune system stay fit. Drink enough water and try to eat organic food - the less processed the food you eat, the better.
- Aim for color in all your meals. Green leafy vegetables are especially rich in substances that help your immune system stay strong. But each color group has vitamins and nutrients your body needs.
- Do you want some super foods to fight disease? Get apples, garlic, oranges, and ginger. They are filled to the brim with vitamins and minerals that are great for the immune system.
Part 2 of 2: Increase Your Health with Best Daily Habits
Step 1. Get the flu shot
If all this is not enough, we might as well equip ourselves and get the vaccine. Contact your doctor to see if you can. One needle and you'll be fine all year round.
The flu usually peaks around January or February. If you are interested, try to get vaccinated before that time! The local pharmacy may also give you the vaccine
Step 2. Relax
One of the best things you can do for yourself is to avoid stress. Lower cortisol levels keep your body functioning normally, but it's also a fact of daily skills: if you're stressed, sleep less, exercise less, and eat more. All not good for the risk of disease!
There are actually stress hormones called glucocorticoids. In the long run, these hormones wreak havoc on your system, preventing other cells from doing their jobs. When this happens, you become susceptible to even the weakest viruses
Step 3. Think positive
Similar to the anti-stress mantra, positive thinking is of great importance. Research shows that happy people - those who don't worry about getting sick - don't get sick! Apparently positive thinking causes larger amounts of flu antibodies to be produced, although scientists don't understand exactly why. Relaxing and being cheerful may be all your body needs.
Some of it makes sense - the happier you are, the less stressed you are. The less stressed you are, the better you sleep, eat and exercise - in fact, you do everything better
Step 4. Be sociable
Research has long shown a link between loneliness, isolation and poor health. As humans we are made to be sociable creatures - when we're not, our bodies suffer too, not to mention our minds. So be sociable! You'll be less stressed and happier at the same time - double exercise for immune responses.
Make it quadruple effective by going out and exercising! Grab a few friends and everyone go to the pool or for a walk. Do something other than staying indoors and drinking all night. Do something new
Step 5. Avoid tobacco, alcohol and drugs
Why well. These are all things that wreak havoc on your health, leading not only to illness and, in the long run, to death, but they weaken you little by little every single day. They also increase your stress levels, mess up your natural cycles, and make simple things difficult. So cut it out!
Cigarettes, drugs and alcohol are all toxins. They break into our system and weaken it. Sometimes you may not even notice the effects, but they are there. 1 drink is fine, but not too many
Step 6. Get a decent amount of sleep
Which means every night. The right hours of sleep eliminate stress and allow your body to recover from everyday fatigue. A 2009 study showed that sleeping less than 7 hours triples the risk of catching a cold. So aim for a full 7 hours (uninterrupted) of sleep every night of the week. This may mean not going out sometimes, but it's worth it for your health.
The opposite end of the spectrum isn't good either - sleeping too much isn't good either. So resist the temptation to sleep until the afternoon on the weekend - it will only make you more tired during the week anyway
Step 7. Maintain proper hygiene
In addition to washing regularly, here are the basics:
- Bring a hand cleaner with you to use whenever you want. Stay away from bars of soap as they can carry germs; choose the soap with the dispenser instead.
- Always dry your hands well. Damp hands can grow bacteria.
- Brush your teeth, floss, and gargle. Many bacteria lurk in our mouths. Beyond general health, poor oral hygiene and gum disease have also been linked to more serious diseases, such as diabetes.
Step 8. Take your hygiene to the next level
While being germophobic is no joke, following some of their advice wouldn't be so terrible. If you're taking this thing about not getting sick seriously, here's something to try:
- Avoid the handles. Use a handkerchief to open the doors.
- Wash your hands after being in contact with strangers.
- Wear plastic gloves when preparing food.
- In public places, don't touch anything. Use your foot to flush the toilet, a handkerchief to turn on the tap, etc.
Advice
- You can catch a cold by breathing in someone else's sneezing. But you are more likely to come into contact with germs through your hands. Keep them clean before putting them on any part of the face. Colds are most frequently transferred from the hands to the eyes and nose.
- Drink 8-15 glasses of water a day, which will wash away the bacteria.
- Cook and store food properly. Always cook meats well.
- If you are in a restaurant, clean the table or spread out a paper towel before you sit down. Just because they sweep the crumbs away doesn't mean there aren't any germs on the table.
- Inhale through the nose. Mucus contains white blood cells that trap and kill germs associated with the common cold.
- Don't just rely on hand cleaners and disinfectants. It could make some forms of bacteria immune, and they are dangerous for aquatic environments, so don't overuse them. Good frequent washing of at least 20 seconds with normal soap in hot water is recommended.
- Regularly clean your amenities - toilet, bathtub / shower, sink, etc.
- Don't worry too much; if you think you're going to get sick, it could really happen to you! Being healthy on the inside is a prerequisite for being physically healthy.
- Remember that all handles have germs unless you clean them with alcohol or bleach.
- This should go without saying, but for some it isn't: DO NOT drink from the same glass as anyone, including your mother.
Warnings
- People who take great care to wash their hands and stay away from someone who gets sick can also get sick. Which means it is not always possible to avoid getting sick. Anyway, use some common sense.
- Being exposed to disease can make your immune system stronger in the long run. It is advisable to follow this only when it is very important not to have a stuffy nose.
