Strength your immune system in five steps!!

1. Quality sleep
The most important things in terms of improvement of the immune system consist of rest and peaceful sleep. Although there are variations from case to case, most experts recommend at least seven hours spent in bed each night.


2. Nutrition
A healthy diet is also a very important factor. Nutritionist Lona Sando says that the best foods to boost immune system come from Mother Nature.


For healthy immune system, research shows that the best method consists in the consumption of wholegrain foods, rich in whole grains, vegetables and fruits.


Foods such as oranges, kiwi, pineapple and peppers are rich in vitamin C, which helps the body to create antibodies responsible for destroying infections. Vitamin A helps the skin and mucous membrane in the nose and mouth to stay healthy, and therefore acts as a protective barrier against bacteria and viruses. The sources include orange, red, yellow and temnozelenoto fruits and vegetables.


Other nutritional ingredients that strengthen the immune system include vitamin E, which has in whole grains, selenium, which has in many foods of plant and animal origin (presence of selenium in food depends on the given representation in the soil) and zinc which has in various foods, ranging from joint wheat bread to fasting meats, milk and yogurt.


3. Hydration
Most people need the input of 2-3 liters of beverages that contain no caffeine, to maintain proper hydration of the body. In this way keeps moisture slozokozhata and simultaneously reduces the possibility of a cold or flu, through the nose or lungs. Avoid carbonated drinks.


4. Avoid stress
Strong stress and how it affects the operation of the immune system. Since stress is an unavoidable phenomenon of modern life for most of us, it is recommended individuals under stress to find techniques for successfully dealing with stressful situations or if possible move away from a given stressful situation.


5. Exercise
Moderate exercise (30 or more minutes a day, according to the American Heart Association) strengthens the immune system and reduces the intensity of stress, and various hobbies and passage of time hanging out with friends to improve the general welfare and lessen worry.