1. Get plenty of exercise

Do you get enough exercise? Regular physical activity has been proven to support the resistance of your immune system. Whether you play tennis, soccer, or work out in the gym, your body responds to exercise by producing more white blood cells, which defend your immune system. Exercise also promotes better blood flow, reduces the chance of inflammation, and lowers stress levels, which helps the body maintain a strong immune system.

2. Reduce stress

Stress is a constant companion of modern life and can strongly affect resistance. Elevated cortisol weakens the immune system, so relaxation techniques such as meditation, yoga, breathing exercises, sports activities, and socializing are key to its long-term balance.

3. The power of a healthy diet

A balanced diet, rich in vitamins, minerals, and antioxidants, gives the body the support it needs for a strong immune system. Fruits, vegetables, quality proteins, and whole grains help the body defend itself, while excessive consumption of sugar and processed foods weakens the functioning of the immune system.

4. Quality sleep supports the immune system

Quality sleep allows the body to regenerate and prepare for new challenges. It is recommended to sleep between 7 and 9 hours a night, as lack of sleep weakens the immune response and increases susceptibility to disease.

5. Consume enough vitamins and minerals

Vitamins and minerals are the foundation of a good immune system. Vitamin C promotes the production of white blood cells and acts as a powerful antioxidant, while zinc supports the body’s defense and healing. If you don’t get enough of them through your diet, dietary supplements can be an additional support.

6. Hydration

Adequate fluid intake is crucial for the functioning of the body and the immune system. Water helps remove waste products, regulates body temperature, and supports the functioning of organs. The recommended daily intake is at least 2 liters of fluid.

By following these habits – exercise, healthy diet, quality sleep, and hydration – you can effectively strengthen your immune system and better prepare for the colder days.