• Source:JND

As the winter season sets in, most of us are more likely to suffer from cold, cough and fever. The cold weather combined with reduced physical activity and unhealthy eating habits can take a toll on our immune system, making our body a little more vulnerable to seasonal infections. A strong immune system is necessary to protect against these common illnesses and maintain overall well-being. The good news is that with a few simple adjustments to your lifestyle and daily habits, you can make sure to keep your immunity level strong and healthy all during the cold season.

In a conversation with Jagran English, Dt. Trupti Padhi, Certified Diabetic Educator, Consults on Practo listed some daily habits to strengthen immunity in the winter season.

Habits To Strengthen Immunity

Prioritise A Nutrient-Rich Diet

A healthy and balanced diet is one of the best ways to strengthen your immune system. While vitamins like C and D play an important role, macronutrients such as lean proteins, healthy fats and whole grains must not be missing from your diet either since they are necessary for repairing tissues and developing immune cells but more importantly to energise the body so it will remain strong. Try to fill your plate with a variety of colourful fruits and vegetables, whole grains, nuts, seeds and legumes. These foods are rich in antioxidants which help protect your immune cells from damage. Foods like citrus fruits, berries and leafy greens are especially helpful in supporting your body’s natural defence system.

Stay Hydrated

Proper hydration is essential as has a wide range of overall health purposes but drinking enough water is a huge supporting factor that helps in immunity building. Water helps in the removal of toxins and assists in the production of lymph fluid that transports immune cells all over your body. If you are dehydrated, this process slows down and leaves you vulnerable to infections. Try to drink 8-10 glasses of water a day. Enjoy herbal teas such as green tea, chamomile or ginger tea.

Prioritise Quality Sleep

Good quality sleep is essential as it lets you recharge your immune system. While you sleep, your body produces special proteins called cytokines that help with infection-fighting and reduce inflammation. When you do not get enough sleep, then fewer of these protective proteins are produced; this means a greater risk of becoming sick. To keep your immune system strong, aim for 6-7 hours of uninterrupted sleep each night. Try to stick to a regular sleep schedule, avoid screens before bedtime and create a relaxing bedtime routine.

Manage Stress

Stress is a normal phenomenon of life but too much stress can weaken your immune system. When you are constantly under stress, your body releases a hormone called cortisol which eventually slows down the activity of immune cells. Over time, it becomes difficult for your body to fight off infection. The good news is that you can manage stress with simple relaxation techniques like meditation, yoga or deep breathing exercises for 10-15 minutes a day can help lower cortisol levels, ease anxiety and give your immune system the boost it needs to keep you healthy.

Exercise Regularly

Being active is one of the easiest yet powerful methods of keeping your immune system healthy. Exercise stimulates blood flow which allows immune cells to move more effectively throughout the body. Exercise decreases cortisol levels and releases feel-good endorphins which enhance both mood and the general sense of well-being. Simple exercises such as walking, jogging, cycling or even normal exercise at home can produce a significant impact.

Get Adequate Sun Exposure

Vitamin D is known as the "sunshine vitamin" and plays a very important role in supporting immune health. It helps activate the immune cells which will fight infections more effectively. People spend most of their time indoors during winter, so vitamin D levels tend to drop. Try to get 10-15 minutes of sunlight exposure each day. If direct sunlight is in short supply, you can increase your vitamin D levels through food sources such as eggs, fish and fortified milk or supplements from a doctor.

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