With the arrival of autumn, our immunity is visibly on the decline, and the season of viruses and flu is coming. Here are some ways you can boost your immunity and be a little more resilient.
Breakfast is the most important
Breakfast should not be skipped, even if eaten by force. Namely, sufficient intake of fructose from fruit, carbohydrates from cereals and proteins from dairy products will keep you full for a long time, and you will eat less later in the day. Also, breakfast gives physical and mental strength for the whole day.
Green tea
This miracle drink contains caffeine and catechin polyphenols, which are antioxidants that reduce the risk of tumors, but are also good for the brain. At the same time, green tea promotes satiety, but you should be careful with it. The body is still prone to dehydration if excessive amounts of this tea are drunk. In optimal measure, green tea is excellent for speeding up the metabolism.
Lack of movement
Everyone who works from 9 to 17 is faced with this problem. They may go for a walk to buy a snack, go get a glass of water or take out papers from the copier. And it's not so much about laziness here, as it is about the pressure that busy people feel more and more, who do so many things at the same time and still seem to get nothing done.
Smaller meals
It is not enough to eat three meals a day, but it is necessary to include at least two snacks in the diet. After all, these snacks prevent us from eating too many things at once. Although our first association with a snack is a chocolate bar from the vending machine "because we lack sugar", the fact is that it will pay off more in the long run if we snack on celery or carrots...
Cayenne pepper
This news will make all lovers of spicy food happy. The fact is that hot spices are good for the metabolism. To strengthen immunity, it is good to drink 500 mg of cayenne pepper dissolved in water before going to bed. Body temperature increases and energy is consumed.
Strength training
These misconceptions have long since been dispelled - you won't gain too much muscle if you train with weights. You don't need to work out on machines if you're doing a workout using your own body weight. A few series of sit-ups, back squats, squats and push-ups every day will harden the body and thereby strengthen immunity.
Enough sleep
If the body is tired and physical strength is at a minimum, at the same time you become less resistant to numerous diseases. No matter how many vitamins you drink and try to eat healthy, sleep is still one of the key factors in the fight against winter immunity.
Plenty of protein
For a good start to the day, a nutritious and calorie-packed meal is a vegetable and chicken omelette. Proteins stimulate satiety and warm the body, and also provide us with strength for potential physical activity. Likewise, the combination of green vegetables and proteins such as chicken or turkey reduces the desire for sweets.
Cold spaces and a cold shower
No matter how much you complain about cold offices, the fact is that in a cooler space the brain functions better and "doesn't get lazy". Also, in rooms with an elevated room temperature, it is more likely that viruses and bacteria will accumulate, and thus the metabolism will decrease. A good alternative is to choose a 5-minute cold shower instead of a cold office.
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