Winters are often known for colds and flu affecting people. The low temperature gives our immune system a hard time, making it weaker. Thus, we tend to fall sick more often and tend to feel inactive, and low during the season. The chill in the air makes us want to snuggle up the quilts and just be warm. However, it is the exact opposite that’s needed to make the body heathier and strong enough to fight the illness.
Here are the top 10 tips to avoid getting sick this winter:
- Say yes to fruits and veggies
Warm and tasty comfort food seems like the best option on a wintery night. However, it is important to remember the problems that can come along with such food choices. Eating junk food can be considered once in a while but including four to five portions of healthy food is something that has to be done at any cost.Carrots, turnips, swede, turnips, and other vegetables can be boiled or roasted and consumed. A fruit salad every day should also be a part of your diet.
- Milk it up
Giving something to your immune system to keep up with the harsh weather is crucial. Drinking milk and consuming more milk products such as yoghurt, cheese and more gives the body all the essential proteins, vitamins A and B12 and calcium. It is advised to consume semi-skimmed or skimmed milk instead of full fat.
- A hearty breakfast is all it takes
Porridge is the perfect food for breakfast in winter. A warm bowl isn’t just delicious but also the source of starch and fiber. It keeps you full for longer and also gives you the energy to go through the day. The meal also helps you keep away from the temptation to snack after a while. You can also have oats, which are rich in a lot of vitamins and minerals. Take healthy steps and make your oats in skimmed or semi-skimmed milk, add a sliced banana, berries and other fruits for extra flavor and avoid sugar. Set a five day target and feel good about your body.
- Become a tea-totaller
Drinking the right kind of tea not only provides antioxidants to the body, but also comes with multiple benefits along. Just the right comfort food your body needs, tea acts as an agent to keep flu at bay. Green tea contains Quercetin, which according to a study published in Journal of Medicinal Food in 2013, is an antioxidant that prevents the common cold virus from going beyond the first step of infection. Use honey as your tea sweetener to add to the antioxidant value.
- Exercise your way to immunity
Doing the exact opposite of what your heart says early on a winter morning is one of the best ways to keep your body healthy. Yes, exercising on a wintery morning is the perfect start to your day, and you should do it to give your immune system a boost. Even recommended by doctors, it is amongst the top ways to avoid getting sick. According to a research, adults who work out five days a week are likely to take 40 to 50 per cent less sick leaves compared to the ones who work out only once a week.
- Clean hands are important
When you are reading the tips to avoid getting sick this winter, only a few people will talk about this. Clean hands is something that we don’t realize the benefits of. Avoiding germs by washing hands clean before and after meals, and in other situations makes sure that you don’t catch cold or flu. Diarrhea is another illness that can be contracted if hands are not properly cleaned. It is also the second leading cause of child deaths around the world. Keeping a hand sanitizer along works well in situations where you don’t have access to water.
- Throw stress out the window
Stress is amongst the reasons that make your body’s immune system weak. When stressed, the body releases hormones that affect the immune system, slowing down its functioning, and thus the ability to respond to viruses and other pathogens. Make sure to give yourself some time to relax, eat well and focus on the positive. Dedicate a day every week to your well-being by going to the spa, or by taking some time off to go for drives or any other activity you like, to stay healthy this winter.
- Meditation is the answer
A calm and composed stature can be achieved by meditating regularly. It helps you stay focused, and thus alleviates stress, helping the body making the immune system strong. As per a research conducted by University of Wisconsin at Madison, people who meditate, took 76 per cent less leaves compared to the one who didn’t.
- Boil boil boil
You never know what’s lurking on your food. Raw vegetables can be full of surprises for you, and it’s a good idea to boil them for three – four minutes, and then transfer them to cold water to stop cooking. This cleans your vegetables, and makes them winter ready. The technique can change the taste of you veggies, but it’s all worth avoiding the risk of falling sick.
- Bid adieu to alcohol
Alcohol brings in numerous problems. A binge drinking session will lead to the release of cytokines which can start inflammation and induce fever, which is a direct attack on the immunity.
A close check on these tips to avoid getting sick this winter is all it takes. Make sure to not bail out on your health, and this winter season won’t be harsh on you.
