There is obvioulsy a lot of concern and talk about viruses right now and boosting your immune system is one of the best ways to protect yourself from illnesses, especially common colds and the flu. The immune system is our defense system against all external attacks: viruses, bacteria, etc. It is made up of complex interactions between the organs and cells of our body. A well-functioning defense system allows our body to effectively fight against colds, flu, and all winter ailments. Below we have mentioned some important tips to boost our immunity.

1.  Zinc

It is recommended to take 75 mg of zinc for 7 days. This will cut the duration of a cold by half, provided you start treatment immediately after the first symptoms appear. Zinc is found in foods rich in protein such as shellfish, liver, egg yolk, whole grains; in 100gr of meat, there is 3mg of zinc. Zinc is not stored in our body, which is why it may be beneficial to take it as a food supplement.

2. Immunostimulating plants: Echinacea

It is the first plant recommended by herbal medicine doctors in the prevention of infections and recurrences. Native to North America, Echinacea is one of the most important medicinal plants. It has antibacterial and antiviral properties and stimulates the immune system. It can prevent and treat infections. It boosts our immune system by increasing the number of white blood cells. Taking Echinacea reduces the risk of winter infections by 58%. Echinacea reduces cold symptoms from 1 to 4 days. Echinacea associated with vitamin C reduces cold symptoms by 86%. It is advisable not to extend the cures for more than 10 days. If the immune system is stimulated for a long time, it could either become exhausted or become tolerant to this stimulation. Echinacea exists in different forms suitable for each person. 

3. Reduce the stress level

Scientific studies have confirmed that chronic stress can actually interfere with the proper functioning of the immune system. The secretions of cortisol (the stress hormone) in excess and over time thus weaken the immune system.

4. Practice regular physical activity

Regular physical activity reduces stress hormones but also boosts immune defenses during and after exercise. The result: less risk of contracting a virus, but also less severe symptoms and faster healing in case of infection. Be careful, however: practiced to excess, sport is likely to exhaust the immune system.

5. Sleep well

The tiredness and lack of sleep weaken the body. Thus, people with poor quality sleep would be more vulnerable to infections with a weaker immune response than good-quality sleep.

6. Eating & drinking

Eat 5 servings of fruits and vegetables and drink about 2 liters of water or tea a day. For a strong immune system, vitamin C is of central importance.

7. Avoid defense killers

Avoid alcoholic beverages, large amounts of caffeine, and stop smoking.

8. Gut health

An intact intestinal flora ensures a safe defense. A large part of the immune system is formed here.

9. Soak up the sun

Soak up the sun and boost vitamin D3 production in the skin. If there is no sun, Vitamin D supplements are a good alternative.

10. Movement

Endurance training increases stress resistance and strengthens the immune system. Walking or walking for 30 minutes every day, boosts your immune system.

We know that not all viruses can be avoided but taking a healthy approach to your general lifestyle can certainly help and keep your body in a better position to fight anything that comes your way.

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