- Get good rest
Poor sleep patterns not only leave us feeling sluggish during the day, but also increase our vulnerability to getting sick. Sleep heals our body, so not getting enough can impair our ability to fight infection and stay well. Aim for at least seven hours a night to ensure you’re giving your body enough time to recuperate and heal.
- Get moving
In harmattan, the last thing on our mind can be to get out and be active – but it’s key to keeping your immune system strong. When we exercise, our immune function is strengthened with the production of fighter cells that ward off germs. As a bonus, exercise also stimulates the release of endorphins, which make us happy, help us deal with stress and promote a feeling of well being. To keep it realistic, aim for simple activities like walking, running or dancing for 30 minutes a day, five days a week.
- De-stress
Easier said than done, but chronic stress depresses our natural immune response and blunts our ability to fight off colds and flus. When we’re stressed out, there is a release of cortisol and adrenaline, which weaken our immune system. My suggestion is to take a look at your life and see where your sources of stress are. Certain stressors are unavoidable, but if you can identify an area that is overwhelming you, see how you can make changes to the situation. Some good stress reducers to build into your day include exercise, meditation and spending time with friends and loved ones.
- Butt out
Smoking impairs the body’s ability to heal itself, and also damages the physical defenses in the nasal passages and lungs against viruses and bacteria. For those who smoke, it’s easier to catch a cold or flu – plus it’s harder to fight one off when infected. If you can’t fully quit, even cutting down the number of cigarettes you smoke can be beneficial to your health.
- Get your vitamin D
This essential vitamin is crucial in helping our immune cells efficiently fight off viruses and bacteria. Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorous, and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.
- Eat right
Choose foods that are rich in antioxidants that help boost your body’s ability to heal and resist infection. Choosing whole grains, dark leafy greens and berries are good options. They not only help satisfy your appetite, but they also help your immune system.
- Wash your hands
This is a simple habit that can have a big impact. Viruses and bacteria are everywhere, so any time you use public transit, bathrooms or are traveling in crowded areas, make sure you wash your hands or use hand sanitizer afterward to prevent picking up germs.
- Just do it
Research has found that good sexual relationships can help with your immune system. Having sex twice a week has been found to increase energy, immune function and reduce the number of sick days taken. As a bonus, it helps to reduce stress and improves sleep and relationship quality.
Remember to set concrete, realistic goals that fit your lifestyle. While resolutions are excellent, make them achievable by setting incremental milestones. This way, your goals will be sustainable not just in January, but during the whole year.
Courtesy: http://www.theglobeandmail.com
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