1. Eat tasty, but also healthy. Quality and balanced diet is basis of strong immune system. Foods rich in vitamins and minerals, such as vitamin C, vitamin D, zinc and antioxidants, help strengthen immunity, and fruit, vegetables, nuts and whole grain products are rich in nutrients supporting its healthy functioning. Healthy fats, like omega-3 fatty acids contained in fish and nuts, also contribute to reduction of inflammatory processes in body.
2. If first point was about diet, you probably guess what second will be about. Yes, about exercise. Regular physical activity unequivocally strengthens immune system. Improves namely blood circulation, allowing immune cells and substances to move more effectively around body. Studies suggest that even moderate exercise can reduce risk of cold and other infections. Important is however to find balance, because excessive exercise can conversely weaken defenses.
3. Rest and sleep have fundamental impact on immune system and its ability to protect body from infections and diseases. Lack of sleep increases level of stress hormone, i.e. cortisol, which can suppress immune response and increase risk of diseases. Also supports production of melatonin, hormone having antioxidant effects and supporting immune system. Quality night rest and relaxation improve mental well-being and reduce anxiety, positively affecting overall health and immune system.
4. Stress has very significant impact on immune system. And mostly negative. Short-term stress can temporarily improve immune response, but long-term leads to chronically increased cortisol level, can cause inflammatory processes in body and increases risk of infections. Even though it is quite hard not to stress in today's hurried times, definitely pay attention to your mental well-being. Your health will thank you.
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