Beat Winter Illness: Essential Tips for Immunity

Keep a consistent sleep routine (even on weekends and emergencies). Studies show that lack of sleep weakens immune responses and may expose the body to diseases, mainly infectious ones. important to adopt healthy sleep habits and go to bed and wake up at the same hours even on weekends.
If you get vaccinated against flu, it is recommended to take this seriously. Studies show that people who lack sleep have reduced flu vaccine protection compared to those who get 7–8 hours of sleep per day.

Consider adopting a dog. Move more. Many studies show that physical activity is essential for a strong immune system. With a dog, even if you do not want to leave your blanket, you will find yourself walking it at least twice a day. Challenge both of you to a minimum 20-minute walk, partly fast-paced.

Absorb vitamin D wolks during the day allows your body to absorb vitamin D it also supports immune system processes. A dog can help alleviate sadness and loneliness. Walking in the park or around the neighborhood may lead to small talk with other dog owners.

Create a small garden in the yard or balcony. For those lucky enough to live in a private house or ground-floor apartment, allocate part of the yard for a vegetable garden with winter vegetables like carrot, radish, turnip, rocket, parsley, chard, mint, spinach, etc.

Wash hands it reduces viral infections. Soap or alcohol breaks the virus envelope. Follow CDC instructions soap well under running water for at least 20 seconds, dry with paper towel.

Carry an anti viral kit outside. Include hand sanitizer (60% alcohol), wipes, tissues, mask, pen. Wipes: disinfect surfaces.

Add shiitake mushrooms to your diet. Daily cooked shiitake mushrooms improved participants immunity. They contain beta-glucan (supports immune cells), antioxidants, B vitamins, minerals, and ergosterol (boosts vitamin D production). Can be added to soups, stir-fries, stews, omelets, and smoothies.

Short showers Long hot showers remove natural skin oils and may worsen dryness and eczema. Short lukewarm showers and moisturizing immediately after drying help retain moisture. Prefer low pH body soaps.

Drink water. Stay hydrated even in air-conditioned spaces. Dehydration causes fatigue, drowsiness, headaches, dry mouth, lack of focus, dizziness. Aim for 10–14 cups of fluids daily, including tea and soups.