Boost your immunity, 5 steps to avoid cold or the flu

The immune system is the best defense mechanism against  invaders such as bacteria or viruses that can cause serious illness. It's important to stay healthy all year round and  have the best opportunity to boost your immune system. Here are 5 steps to help prevent a cold or flu.

1. Eat well

Eating right means eating lots of fruits and vegetables and staying hydrated. Enough to get enough nutrients and antioxidants to boost your immune system. In particular, the intake of selenium, vitamin E, and vitamin C should be controlled. Selenium is found in nuts (such as Brazil nuts) and fish. Vitamin E can be found in spinach, seeds, and peanuts. Vitamin C is found in vegetables such as broccoli, spinach, cauliflower, or sweet potatoes. When it comes to water, drinking plenty of water helps flush out toxins like bacteria that can cause disease from your body.

Here are some ideas for your shopping list. 

Fish

Fish, especially tuna, are excellent sources of selenium. One ounce of tuna can provide about 30 mcg of selenium. Selenium is a powerful antioxidant and one of the most important minerals for our health and immunity. The recommended daily intake for adults is 55 mcg of selenium. Other fish and seafood typically have 12 mcg to 20 mcg of selenium per ounce. Salmon is also an excellent choice to support the immune system. It is high in “healthy fats” (omega-3s), which are known to boost the immune system and reduce the risk of heart disease.

Lentils

If you're a vegetarian or vegan, lentils are a great alternative to fish. One cup of lentils can provide about 6 mcg of selenium. It is also a good source of nutrients, fiber, and protein to help strengthen the immune system. 

Garlic 

Another vegetable that affects the immune system, such as zinc, is garlic. Some studies show that garlic keeps fruits cool. Some studies have shown that people with cancer can boost their immune system by increasing their intake of garlic bulbs. 

Blueberries

Blueberries are generally rich in antioxidants. Blueberries are among the fruits and vegetables with the highest antioxidant content. Studies have also linked blueberries to their effects on the immune system, as well as a reduced risk of stomach fat, cholesterol, heart disease and cancer. 

Sunflower Seeds 

Sunflower seeds are very rich in vitamin E. One ounce can provide 76% of  your daily intake of which is 15 milligrams. Vitamin E is also a powerful antioxidant like selenium, which helps fight infections by strengthening the  immune system.  A diet  rich in vitamin E and vitamin C, zinc and selenium will help boost immunity. There are great medicinal foods, but they can't always provide your body with all the nutrients and antioxidants your body needs to stay healthy. This is when supplements are a great choice.

2. Practice Good Hygiene

The number one tip to not getting the flu or  cold is to avoid its  antigens by  practicing good hygiene. This means limiting exposure to viruses or bacteria as much as possible. The purpose of viruses is to find a host, a cell in the body. Our innate immune system is the body's first response, including our skin. 

Our skin, is the first line of defense, acts as a surface barrier to prevent viruses or bacteria from entering our body. That's why when it comes to flu season, you see handwashing signs everywhere. By washing your hands, you will destroy the antigen before it does any harm to your body. You should wash your hands before each meal, after using the toilet, or after touching someone  (like shaking hands) or something in  public. Also be careful when you approach face as the virus is more likely to enter through your mouth.

3. Stay Hydrated

Drinking plenty of water will help your body get rid of toxins that can cause illness. 75% of people are chronically dehydrated, and this is probably one of the main reasons  most of us get sick or don't recover quickly from illnesses. Water is essential to remove toxins from our body. If we don't have  enough water, we can't get rid of  toxins fast enough. Toxins can be in the  form of viruses or bacteria. Drinking plenty of water can fight infections. You  can start increasing your  water intake by always carrying a bottle so you can refill, You should consume about 2-3 liters of  water  per day.

4. Establish a bedtime routine 

To ensure that your immune system is functioning optimally, you need to make sure  that you get enough sleep. Since sleep is essential for our immune system, you should get seven to  eight hours of sleep each night. This number of  hours is enough and regenerates the body. Getting enough sleep increases the disease-fighting ability of the  white blood cells in the body and reduces symptoms associated with colds and flu. For a good rest, try doing the bedtime routine that helps you get enough hours of sleep. 

Here are some ideas to to help  improve your sleep. 

Creating a Habit 

It has been proven that a routine puts your body to sleep at a specific time. Observe yourself, do you ever feel tired? If so, make  sure you go to bed before that. Create a routine that allows you to get everything done before this time and go to bed. You can also set the alarm to let you know it's time to get ready for bed. This way, you'll be less likely to forget the period and be more successful when doing a routine. A bedtime ritual is a great addition to the schedule. A good bedtime ritual is one that allows you to relax, disconnect  from life's stresses, and slowly speak. Tell your body that it's time to relax. 

Creating a Comfortable Atmosphere 

Maybe it's time to examine your room and try to find ways to improve the atmosphere for a good night's sleep. Don't underestimate the comfort of your bed and pillows and the power of new linens. If you feel uncomfortable, you may have a hard time falling asleep or staying asleep. Another aspect of the comfort is the temperature of the room and ambient noise levels. Try  sleeping with a fan on or a white noise machine. Having continuous sound in room can help  maintain your sleep. If you like essential oils, try putting a drop of Lavender on your pillow, it will help relax the brain. 

Avoid This 

Avoid  alcohol, tobacco, caffeine, or a heavy meal 2 to 3 hours before bedtime 

5. Take control of your stress

Stress is the main cause of illness. One in three   people report feeling very stressed in their daily lives, which puts us at risk of activating harmful viruses in our system. In stress, we interfere with the body's ability to fight antigens with antibodies. Daily stress and stressful situations can take a toll on our immune system. The more other stress-reducing activities you can do in your life, the stronger your 

immune system will become. Here are two tips to help reduce stress and boost your immunity to the virus. 

Change your thinking 

You can change your mind by being more positive and living in the present moment. According to studies around the world, positivism is the trait that helps you to improve. health and reduce the likelihood of viral illness. Not only were the optimists' immune systems stronger, but they also showed signs of overall better health. Whatever happens around you, you  always have a choice about how you react to this situation. You see it  with a full glass or a half empty glass. A great way to start improving  your attitude is to focus on gratitude. Finding the things you're grateful for  will help you see the best in everything. You can do this by writing in your journal daily gratitude that you want to express. 

Practicing Mindfulness 

To manage your stressors, you can take a fresh look at life by adding a mindfulness practice. Mindfulness is the ability to stay in the present  moment and stop worrying about the past or the future. Less mental stress also means less physical stress and gives your immune system more strength 

Try mindful breathing by taking three deep breaths. 
 
 Inhale through the nose 
 Exhale through the mouth 
 Repeat two more times 

Continue this mindful breathing several times a  day for a  total of  5 mindful breathing exercises.