During the cold winter or with a weakened immune system, it is extra good to watch your resistance. Viruses, bacteria and even fungi: you are a lot more susceptible to them when your immune system is not strong enough to fight them. There are many different ways to increase your resistance. With the tips in this blog, you can increase your resistance and reduce the chance of getting sick.
1. Get enough exercise
Various scientific studies suggest that enough exercise has a positive effect on the immune system and resistance. By exercising regularly or taking a long walk, you do not only work on a good body strength and a good condition, but it can also help you to sort things out. A "tidy mind" often means less stress and therefore you will sleep a lot better.
2. Get plenty of rest
With better sleep being mentioned above, we arrive at the second point: get plenty of rest. Try to sleep at least 6 hours every night, but preferably at least 8 hours. With less sleep you are a lot more susceptible to viruses and bacteria. Is going to bed early and fall asleep right away a struggle for you? Then take a number of things into account, including:
- Avoid unnatural light from for example, your smartphone in the evening
- Drink an herbal tea, such as chamomile tea, just before going to bed. Check whether your pillow still meets your needs
- Another option would be to start using supportive products that contain melatonin.
Read also: Extra melatonin against sleeping problems?
3. Eat healthy
A health diet, vitamins and minerals are essential for a good immune system and a strong resistance. Therefore, eat healthy and varied. Products such as vegetables, fruit, nuts, fatty fish and whole grain products are important when eating healthy and varied. Looking for some extra beneficial food? Choose a daily portion of "superfoods" such as pumpkin seeds, garlic, ginger or pickles and sauerkraut!
Are you unable to take the recommended amount of vitamins every day? Then nutritional supplements are the perfect solution. This way you still get the desired amount of vitamin C or omega 3 every day. Are you vegan or vegetarian? Make sure to take vitamin B12. Do you have dark skin tone or do you spend a lot of time indoors in winter? Then extra vitamin D3 is a good recommendation. Food supplements are not a substitute for a healthy diet or lifestyle, they are a addition to your healthy diet.
4. Hygiene first
Last but not least, it is good to pay extra attention to hygiene. Often unconsciously we touch many things, after which we rub our eyes or pluck our lips. By paying close attention to hygiene and washing or disinfecting our hands often, we reduce the chance of bacteria being transferred.