Drink enough water
When the body is provided with enough water, you will feel healthier both physically and mentally. Staying hydrated also helps prevent viruses and bacteria from entering through the nose.
Supplement vitamin C
Supplementing with vitamin C-rich foods such as citrus fruits, green vegetables, berries and bell peppers is very important to maintain a healthy immune system.
Get enough sleep
Sleep is an important factor for the immune system, especially during stressful periods. Lack of sleep can weaken immunity to some diseases such as the flu and increase inflammatory compounds, thereby contributing to chronic diseases.
To sleep better, you should turn off electronic devices at least 1 hour before going to bed, avoid caffeine in the afternoon and create a relaxing habit before bedtime. Fresh grapes can also be suitable snacks because they contain melatonin - a hormone that helps regulate the body's sleep-wake cycle.
Supplement with sufficient zinc
Zinc plays an important role in maintaining the functioning of the immune system and supporting the ability to fight infections. In addition, zinc deficiency can also affect wound healing, taste and smell.
Food sources rich in zinc include oysters, beef, crabs, lobsters, pork, dark-colored poultry, beans and dairy products such as yogurt and fresh milk.
Vitamin D supplementation
Vitamin D can be supplemented from eggs, fatty fish and fortified foods such as milk, soy milk, almond milk, oat milk or vitamin D-fortified orange juice. This is an important nutrient for the immune system's activity.
Spending about 20 minutes outdoors each day exposed to sunlight also helps the body produce vitamin D itself. Going outdoors can also help reduce the stress hormone cortisol, thereby supporting mental health and the immune system.
Control calorie intake
Overweight can weaken the immune system. Therefore, you should maintain regular physical activity and choose appropriate forms of exercise that are easy to maintain for a long time. At the same time, increasing vegetables and fruits in your diet not only helps supplement nutrients but also supports more effective calorie control.
