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6 ways to boost immunity without supplements and vitamins

6 ways to boost immunity without supplements and vitamins

With weather fluctuations, many people get colds, flu and runny nose, along with a host of other symptoms such as headaches, body aches and sore throats.


Here are some tips to prevent colds, raise immunity this winter, and keep you fit and active.


1- Wash your hands regularly

 You should wash your hands well before eating or touching your face to reduce the risk of contracting a COVID infection.


 Viruses that cause colds spread from an infected person's coughs and sneezes. Lives on hands and surfaces for 24 hours.


Therefore, wash your hands well with soap and water before eating or touching your face; To avoid infection and colds.


2- Stay hydrated

 In winter, in general, your daily water consumption level decreases due to the cold weather and the lack of desire to drink water, but in return, water helps to expel toxins from the body, and prevents us from getting sick.


So if you want to stay healthy, drink at least two liters of water a day. You can also eat soup and bone broth to increase our daily fluid intake.


3- Eat healthy food

Eating a healthy, balanced diet helps you get plenty of nutrients and stay fit.


Pay special attention to your intake of zinc and vitamin D, these two compounds help boost immunity and reduce the risk of disease.


 You can also eat more leafy greens, whole grains, nuts and fruits.


4- Get enough sleep

Getting enough sleep is essential to fighting and preventing a cold. When we get a good night's sleep, our body produces cytokines, which are types of proteins that target infections and inflammation. So you should sleep for 7 to 8 hours a day to keep your immune system active.


5- Aerobic exercise

Exercising is not only necessary to shed pounds or build muscle, but also helps strengthen immunity and prevent colds.


 Studies show that exercise helps immune cells move more quickly throughout the body, improve circulation, and fight infection in a better way.


Activity can be maintained by following a regular exercise routine such as walking, yoga, meditation, running and strength training. 


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