Kristina Mikolčić

5 ways to improve your immune system

A strong immune system protects us from harmful pathogens and protects the body from infections and other diseases. The best thing you can do to maintain your immune system is to adopt a healthy living strategy.

Here are 5 ways to boost your immune system:

  1. Foods that boost the immune system
  2. Consistent exercise
  3. Sleep
  4. Meditation
  5. Hygiene
Namirnice za imunitet

Foods that boost the immune system

Honey

Honey, royal jelly and propolis are known for their healing and beneficial properties. Honey is rich in minerals, enzymes, amino acids and removes free radicals in the body. A natural antioxidant with antibacterial and antimicrobial properties and can be applied in all possible ways. It can be consumed in food, beverages or applied directly to the skin. Take advantage of this natural elixir.

Dark chocholate
Dark chocolate is an oxidant called theobromine that protects the body’s cells from free radicals. But be moderate with quantity; although extremely healthy, dark chocolate has a high caloric value.

Spinach
Spinach is extremely rich in nutrients and antioxidants such as flavonoids, carotenoids, vitamin C and E.

Avocado
A food with antibacterial properties, rich in antioxidants, healthy fats and amino acids. Include avocado in your diet; prepare sauces, salads or eat it as a snack.

Broccoli
Another source of vitamin C that has a strong effect on the immune system.

Mushrooms
They also improve the immune system, are rich in vitamin B, selenium, riboflavin and niacin. Be imaginative and introduce this food to some of your meals (put them in a soup, make scrambled eggs with mushrooms…)

Red peppers
Another rich source of vitamin C with a low glycemic index. Put it in salads, breakfast, and main dishes.

Turmeric
Turmeric contains antioxidant and anti-inflammatory effects and has a beneficial effect on the immune system. Many use it as a spice when cooking. If you haven’t, be sure to introduce it to your dishes, it gives the food an exotic flavor.

Citrus fruit
Oranges, grapefruit and lemons are rich in vitamin C and thus help to strengthen the natural immunity. Squeeze two oranges and half a lemon every morning and drink that for breakfast (avoid consuming citrus fruit on an empty stomach if you have problems with gastritis.)

Blueberry
Blueberries have a strong antioxidant effect, remove free radicals, reduce inflammation in the body and strengthen immunity.

Ginger
It contains strong anti-inflammatory and antioxidant properties and is often used in the preparation of various dishes, desserts and foods.

Garlic
The most common home remedy for colds and naturally boosting the immunity. Even today, I see my father preparing chopped garlic on a toast. 😀

Green tea
Everyone knows about the antioxidant effects of green tea, so it can’t be missing this list of foods that boost the immune system. Green tea is rich in flavonoids and if you don’t like coffee or dark chocolate (is there such a person at all? :D,) this is a great alternative.

Kefir
It helps maintain the natural gut microflora with its active bacterial cultures.

Sunflower seeds
They have antioxidant properties, help eliminate harmful radicals and are rich in vitamin E. Add this seed to your diet as a snack, to your salad or as a healthy breakfast.

Almonds
A rich source of magnesium, fiber, manganese and vitamin E and reduces inflammatory processes in the body. You can add it to almost anything; breakfast, snack, salads, pasta…

Sweet potato
Rich in antioxidants and vitamin A, it protects the skin from external influences, makes it healthier and more resistant.

Constant exercise

Regular physical activity is important for the general health of an individual and thus for a healthy immune system. Good circulation in the body helps the cells of the immune system do their job effectively.

It has been scientifically proven that just 20 minutes of moderate physical activity a day stimulates the immune system and creates anti-inflammatory cellular bodies in the body.

Additional home workout ideas can be found here:

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Sleep

According to WHO (World Health Organization,) a minimum of 6-8 hours of sleep is recommended for adults. The optimal amount of sleep helps reduce stress, regulates proper functioning and secretion of hormones, and strengthens the immune system.

Meditation

I believe this is the best possible moment to try it right now. 🙂
Meditation will improve your physical and mental health and here is what I learned in two and a half months of daily meditation:

  • how to breathe properly and deeply
  • to live in the present moment
  • to be grateful for everything I have and am
  • to nurture the feeling of peace and stability
  • to stop being in a hurry and distracting my mind with innecessary information and events
  • to improve my focus
  • enjoy and look forward to the little things
  • to be truly happy
  • to create the life I want
  • to control my emotions
  • to be at peace with myelf no matter what’s happening in the world

You can find meditation videos on Youtube or buy an online program. I meditate according to Dr. Joe Dispenze’s program and I definitely recommend his guided meditations.

meditacija

Hygiene

In the midst of increased hygiene and frequent and proper hand washing, do not forget to additionally protect your skin. The skin is the first organ that comes into contact with harmful pathogens, so take more care of it. After each wash, either with soap or disinfectant, apply moisturizer to the skin.

Dry skin is prone to cracking and this is another input for infections.

higijena ruku

And finally, let’s repeat once again: dedicate yourself to adopting a healthy living strategy. Health should be taken care of on time and throughout the year, not in the last moment, on certain days or events of the year.

Stay healthy and active for me,

Kristina

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