In autumn and winter, our immune system must work overtime to protect us from various threats that arise when temperatures drop. In order to avoid colds and flu or to deal with them effectively and quickly, it is important to know how to properly strengthen the immune system.

The most important factor that determines how well our immune system works is our lifestyle. Our diet, exercise, sleep, and how well we handle stress directly affect our health. Of course, hygiene, hand washing, and other precautions are also important aspects that help us avoid getting sick.

Here are some tips on how to properly strengthen the immune system.

Strengthening the immune system - Diet
High sugar intake directly affects our immune system in a negative way. Research by nutritionists has proven that a high sugar content in the diet can reduce the ability of white cells to fight infection by up to 40 percent.

Nutritional deficiencies of all kinds can also make us more susceptible to infections. On the other hand, certain foods can boost our immune system.

Garlic, onion, kefir, yogurt, apples, citrus fruits, black and green tea, cinnamon, fish contribute to the better functioning of the immune system. Dehydration also affects our immune system, make sure you get enough water. Increased coffee consumption can severely undermine the immune system. Coffee destroys some vitamins and trace elements, besides coffee has a diuretic effect, which can cause dehydration of the body.

Strengthening the immune system is an Exercise
Those who exercise or exercise regularly at least a little tend to have a stronger immune system compared to those who don't move much. Only 30 minutes of moderate physical activity, 5 times a week, is enough to strengthen the immune system.

Strengthening the immune system - Stress
Both physical and emotional stress can have a surprising effect on our body, reducing its ability to cope with problems. Leading an active social life is one of the most important things we can do to cope with stress.

Surprisingly, people with an active life and a positive outlook on life tend to be healthier and less prone to behaviors and habits that undermine the immune system. Listen to music, get a massage, take a warm bath with aromatic oils. Learn to relax and take time only for yourself.


Strengthening the immune system - Herbs and supplements
Despite the wide variety of supplements, there is still little evidence that they actually work. If you want to take supplements, opt for vitamin C and echinacea.
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