How can I strengthen my immune system? Many people ask themselves this again and again, especially when struggling with a cold. In fact, you can do a lot for your immune system. Simple things, actually, that we unfortunately leave out or even forget in everyday life due to a lack of time or stress. It is all the more important to be mindful of your body again and to teach this to your children as well.
Because, in every season, you should move around a lot in the fresh air to activate your resistance. A healthy diet with plenty of vitamins is also very important. This applies not only to adults, of course, but also to children. With simple measures, you can support the strengthening of the body's own defenses and thus mobilize the immune system. Here are plenty of to-dos so that you don't get sick so quickly:
How do I strengthen the immune system?
Fresh air
Especially adults somehow 'unlearn' how to go out into nature. When you go to work and have a tight schedule, it is of course difficult and you have to get really creative. For example, after work in the evening, I skipped the 2 tram stops and walked instead. But I know, when the next appointments are already waiting, every minute counts. But perhaps a very short walk is possible in the evening if your partner is looking after the children.
In any case, fresh air is very important for the immune system, but so are the sun's rays or nature. Forest bathing is always a hot topic, and studies have proven that a stay of several days in nature increased the number of immune cells in participants, as well as reduced blood pressure and stress hormone levels. Through the UV-B component of sunlight, our body produces the important vitamin D, which is not only important for strong bones but also for our immune defense.
So get out into the fresh air, and take your child with you, every day – regardless of the weather. There is no such thing as bad weather, only the wrong clothing. Make sure that the child moves around a lot in the great outdoors, and this should be at least one to two hours a day, depending on the possibilities.
Air out the child's room very well every day. Not only in the morning after getting up, but preferably also shortly before going to bed. So that the child can sleep well, the room temperature at night should not exceed 18°C.
Dressed correctly
Even if you mean well, children who are dressed too warmly definitely catch colds faster. This does not mean that you should only equip the child with a thin jacket in the middle of winter. The child should not be cold, but also not sweating. A check at the neck shows you how the child's temperature is. In this case, the onion look (layering) is ideal. This way, you can always undress the children indoors so they don't sweat, but they won't be cold outside either. This look is also ideal for adults: vests, T-shirts, jackets on top of each other, and if it gets warm, take them off.
Fun and games in nature
Plenty of exercise in the fresh air promotes children's cardiovascular system and also prevents posture and weight problems. Romp around with your child on the playground, practice various ball games with them, visit a gymnastics group, or go swimming together. Nothing is more fun for children than having fun with their parents.
Even if you don't have children, you can still do nice things, go for long walks, jump over a stick, or balance a little.
Extra tip: there is no bad weather. It is only important that you are well dressed, then even a rainy day can be wonderful. Take a walk in the rain with an umbrella. Children, in particular, love it when they can jump from one puddle to another (armed with rubber boots!).
Nutrition
Plenty of vitamins and minerals, plus a varied and healthy diet, are important for maintaining health. This includes plenty of fresh fruit and vegetables, fiber, as well as meat and fish. Sweets and fatty foods should be less on the menu. To strengthen the defenses, red and yellow carrots, as well as red beets, turnips, apples, and carrots (carrots). Put these vegetables and fruits on the menu regularly.
However, many children do not want fruit or vegetables after a certain age. In that case, try adding the fruit or vegetables, pureed very finely, into the dishes or drinks. For example, I add a very finely grated bell pepper to the beloved Bolognese sauce. My daughter loves smoothies, so I puree various types of fruit very finely and serve them with colorful straws. In winter, frozen raspberries or strawberries are also fine.
Avoid stress
Strong stress weakens the immune system very strongly. And here, both physical and psychological stress are considered bad for the body. Treat yourself to breaks in your packed schedule, try to delegate tasks. If a window of time opens up, definitely do something relaxing: yoga, autogenic training, or various breathing techniques are excellent for this. It also often helps to think about good times, e.g., the beach walk on the last vacation or the good food with your sweetheart. Evoke these feelings again, and you will relax. If I have to wait 20 minutes for my daughter at the music school, just going for a little walk and looking into the air helps immensely.
Drinking plenty of fluids
Drink enough throughout the day. Tea or still water are particularly suitable here. Avoid alcohol as much as possible. The body should be sufficiently supplied with fluid; the mucous membranes and airways should be kept moist. If these dry out, viruses and bacteria are no longer transported away as well, increasing susceptibility to infection.
Sufficient sleep
Sleep is very important for the immune system. Make sure you get enough sleep, because the body's defenses recover very effectively at night. It has been proven that 6 to 9 hours of sleep help against colds. Children have a higher need for sleep depending on their age. To be able to fall asleep well, do quiet things before going to bed, such as listening to gentle music, drinking a cup of tea, and avoiding the stimulating blue light from TV, tablet, or mobile phone.
Lots of attention
According to a study, children who are well cared for and happy get sick much less often. Always give your offspring the feeling that the child is loved – therefore, you should spend a lot of time with the child and also listen to them.
Good mood
Sounds strange, but it works. According to studies, those in a good mood show less severe symptoms or get sick less often. Therefore, be happy, satisfied, and relaxed. Hearty laughter – i.e., a really cheerful laugh – can promote health. So: play a board game, go out into nature, and enjoy life!
Read also:Â Proper Nutrition
Photo by Janine, meinhaushalt.at
