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How it works
The immune system, a complex network of cells, tissues, and organs, collaborates to safeguard our well-being. It acts as the body's defence against illnesses, using specialised white blood cells—phagocytes and lymphocytes—to combat bacteria and viruses. Phagocytes directly attack foreign substances, while lymphocytes release antibodies for comprehensive protection.
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Nutrient-Rich Diet
A well-rounded diet is pivotal in fortifying your immune system. Incorporate a spectrum of vitamins—A, B6, B12, C, and D—and essential minerals like copper, folate, iron, selenium, and zinc. Embrace a diverse range of whole foods such as fruits, vegetables, lean proteins, whole grains, and fermented foods like live yoghurt or kefir to promote gut health. Consider supplements, particularly vitamin D during winter when sunlight exposure is limited.
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Quality Sleep
Sleep is a cornerstone of immune resilience. Aim for seven hours of quality sleep each night to facilitate optimal bodily repair. Insufficient rest weakens the immune system, making us more susceptible to illnesses, a concern particularly heightened during the festive season.
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Moderation in Alcohol Consumption
While festive celebrations abound, moderation in alcohol intake is key. Dehydration compromises the immune system, making it crucial to balance each alcoholic drink with water or a low-sugar alternative. Staying hydrated throughout the day is equally important for warding off infections.
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Regular Exercise Routine
The colder months may tempt us to stay indoors, reducing our physical activity. Yet, maintaining a regular exercise routine is crucial for immune health. Engage in activities like running, playing sports, or simply taking a walk. Exercise not only boosts physical health but also contributes to mental well-being.