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.
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.
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.
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.
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.