According to the British newspaper, “Express”, Sarah Stanner, director of science at the British Nutrition Foundation, said: “There is no single nutrient, food or supplement that boosts immunity, or prevents us from catching highly contagious viruses like Covid-19, but a strong immune system will help you stay as healthy as possible. during the winter months by fighting bacteria and viruses. Revealing 5 natural ways in which we can strengthen the immune system came as follows:
1 – Get enough sleep
A 2015 study found that poor sleep could be linked to an increased risk of disease. The researchers followed 164 healthy adult participants and concluded that those who slept less than six hours each night were more likely to catch a cold than those who slept longer.
And the NHS notes that lack of sleep can put people at risk of developing certain medical conditions including obesity, coronary heart disease and diabetes and may shorten life expectancy.
2- Reduce stress
Research shows that long-term stress can negatively affect immune function. The NHS says, “Exposure to a lot of stress over a long period of time can also lead to a feeling of physical, mental and emotional exhaustion.” Experts recommend talking to a friend about feelings, trying to break tasks down into smaller pieces, focusing on the positive things daily, incorporating more exercise into your daily routine, and making plans for the days when you feel especially tired.
3- Eat plenty of fruits and vegetables
The antioxidants in fruits and vegetables can also help reduce inflammation. The high levels of fiber found in many plant foods can also feed the good bacteria in the stomach, helping to prevent harmful pathogens. The best way to get enough vitamins is to make sure you eat at least five servings of fruits and vegetables a day, whether it’s a snack or a main meal.
4- Eat more healthy fats
Healthy fats can be found in foods such as avocado or salmon, and in cooking oils such as olive oil. Research shows that omega-3 fatty acids can help fight inflammation.
Various studies have found additional links suggesting that certain healthy fats, such as those in olive oil, may reduce the risk of type 2 diabetes and heart disease.
5- Do moderate exercise daily
Although there is evidence to suggest that prolonged, high-intensity exercise can suppress the immune system in some people, it is widely agreed that about 30 minutes of moderate exercise per day can boost immune function. Examples of moderate exercise include swimming, jogging, brisk walking and cycling.
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