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What you need to do to stay healthy for the holidays?

Что нужно делать, чтобы остаться здоровым на праздники? Eight ways to strengthen the immune system.

With the onset of cold weather always increases the risk of colds. And so you want to avoid infection, not to fall into bed for another week and even more so not to spoil the New year! The immune system is largely dependent on lifestyle.

The most effective tips on how to make your body impregnable to viruses and germs.

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Fruit — Yes, sausages — no

The basis of a good immune system and proper nutrition. Right — so balanced. Containing everything the body needs — proteins, fats, carbohydrates, vitamins, minerals. Regularly need to eat vegetables, fruits, berries, nuts, fish, seafood, poultry, grains. To a minimum it is necessary to reduce heavy foods are red meat, bacon, sausages and generally any semi-finished products, smoked products. As well as cakes, biscuits, candies and other Goodies.

Especially stimulates antiviral immunity vitamin C, and mucous membranes, protects vitamin A. It can be obtained from carrots, grapes, leafy greens. Vitamin C is in citrus fruits, rosehips, cranberries, lingonberries, cabbage. Vitamin E in sunflower and olive oils. B vitamins in many legumes, cereals, eggs, greens and nuts. Good idea to Supplement your diet with vitamin-mineral complex.

If you drink a little water — cold will not keep itself waiting long. The water we need for the maintenance of the mucous membranes — eyes, nose, mouth — the limits of the body with the external environment. To bacteria and germs from penetrating the body, mucous membranes should be moist! Dry nose and dry skin germs penetrate easier.

And you need to drink it plain water, not tea, juice, juice, and especially coffee. Water, in contrast to juices and teas, is absorbed immediately and begins to participate in the required chemical processes. Every day you should drink at least 2 liters of pure water.

45 minutes of sport a day

A hotbed of all diseases — the bed, the doctors say. Or a sofa. Or a chair at the computer. In other words a sedentary lifestyle. Athletes believe that the best way to keep yourself in a healthy body — run, during which all the muscles are saturated with oxygen, come in tone, and immune system back to normal. The world health organization recommends to spend every day on a continuous moderate physical activity for at least 45 minutes. Please note — every day!

Woke up one morning, take the time to stretch your muscles and joints. Came home from work — do not rush for the TV remote: do a stretching exercise with dumbbells, rock press. Each exercise is a strike on hidden in the body cunning microbes.

Sleep must also be able

Good sleep and General rest is the basis of good health. Hard enough sleep has mobilized all forces. However, you need to sleep more and correctly. The fact is that during sleep from midnight to 3-4 nights in the pineal gland of the brain in humans produces a very important hormone melatonin. He’s like a conductor in a large orchestra, is involved in synchronization of biorhythms and all processes in the body. Melatonin will not all go out of sync.

Melatonin can be produced not only in the dream, but just at night in the dark. If it’s two, and in your bedroom lights on or you sit at the computer — melatonin you can not see. One, two, three — and immune system will fail!

Clean air, clean house

The environment often do not choose a big city is a big city. But we can “cleanse” your body of accumulated toxins and carcinogens. How long have you been out of town for the weekend? The period of colds — it’s time to go to the forest to breathe fresh air, just to loosen up emotionally, to relieve the burden of care. Return home rosy, cheerful and rested.

Another important tip is to keep clean itself, and the surrounding space. Coming home, thoroughly wash your hands and face. Ventilate the apartment spend a wet cleaning. Dust is a real breeding ground for germs.

Antistress

Another risk factor is stress. It should be understood that stress itself is a normal reaction to any difficult situation. It is only important after such experiences to give a splash of accumulated emotions, to discharge! If all the time to save them, it could lead to cardiovascular disease. So after the stress of physical activity just need. The best option is the pool or the gym.

Censorship on the negative

More fighting and sad is more common. Especially dangerous, according to psychologists and physicians, to discuss negative topics and to grind the bones of other people — what are all the bad things and how hard it is to live! This includes watching the news on diseases, disasters, and terrorist acts. I got on this story — disconnect and not take themselves to the next portion of poison. Any negative experiences — the extra attack on the immune system.

Warm clothes

How would healthy and hardened you are a light jacket, cap is warm hats, sneakers thin sole is winter boots and no scarf can play the same fateful role. It is cold often provokes cold, and no vitamins, water, and Jogging here will not save. Warm clothes — the first remedy for the disease.

Love

And finally, there is another way to improve immunity. It is considered the most effective. His name is love. People who are near loved ones, loved and loved, almost sick. Immunity in their height. Be healthy!

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