6 simple habits, to avoid getting colds all year round: recommended by all doctors

Why do some people get sick once a year?, and others every month? Doctors answer, that frequent colds indicate the body’s weak resistance to infections. But what is the secret of having a strong immune system?? Turns out, lifestyle and 6 healthy habits determine the strength of the immune response and the ability of the immune system to successfully resist infectious diseases.

Doctors call 6 basic habits, which will allow you to get colds as rarely as possible.

Habit #1: 8-sleeping for an hour and falling asleep early

The activity of the immune system largely depends on a healthy and adequate night's rest.. The American scientific organization Sleep Foundation found out, that lack of sleep (less 7 hours) leads to a decrease in the production of cytokines - special proteins of the immune system, which provide an immune response to pathogens.

The habit of spending evenings on gadgets is also destructive. Blue light from screens disrupts the natural rhythm of the body clock, which leads to difficulty falling asleep. Also, Your eyes begin to hurt from working at the computer for a long time, there is a feeling of dryness and burning, from which only eye drops can save. That's why doctors recommend not using gadgets after sunset..

Habit #2: a glass of water in the morning on an empty stomach

You know, What is the secret of Japanese longevity?? It is customary for them to start each morning with a glass of water.. Water starts all metabolic processes in the body, activates the gastrointestinal tract and restores water balance in the body. Therefore, it is important not only to drink 2-3 l of liquid during the day, but also start your day with a glass of warm clean water before breakfast.

Besides, Every person's diet should be rich in fortified foods, after all, it is vitamins and minerals that are necessary for the full functioning of all systems and organs, including for the immune system.

You should also exclude such foods from your diet.:

• fried;
• fatty;
• salty;
• spicy food.

Habit #3: physical activity no less 150 minutes per week

Exercising undoubtedly brings benefits and strengthens the immune system., thereby reducing the likelihood of disease occurrence. During simple exercises, blood begins to circulate more actively and transport useful substances to every cell of the body..

Sports activities in the warm season should be carried out outdoors, and in the autumn-winter season in a well-ventilated area. Access to fresh air is necessary to saturate the blood with oxygen and transport it to all organs and tissues.

According to HHS.gov, for, to experience the benefits of exercise for the body, need to do no less 150 minutes per week. However, physical activity should not be exhausting.

The best sports to strengthen the immune system are considered:

• charger;
• brisk walking;
• bicycling;
• jogging;
• swimming;
• yoga.

Habit #4: avoid stressful situations

It is during times of stress that you are most likely to get sick.. This happens because, that in response to stress, large amounts of corticosteroids are produced - stress hormones, which suppress the effectiveness of the immune system, reducing the number of white blood cells.

To cope with stress, you can do yoga, take natural glycine, work with a psychotherapist.

Habit #5: limit contact with infected people

Any person, who has cold symptoms such as cough and runny nose, is a spreader of infection. When close (less 2 m) and long-term (more 2 minutes) personal contact you risk contracting an infection. Therefore, it is necessary to avoid contact with people, who have cold symptoms.

While in public places, it should be remembered, that anyone can be infected, so keep social distance (2 m), communicate no more 2 minutes and use personal protective equipment (medical masks).

Habit #6: maintain personal hygiene

First, What you should accustom yourself to is washing your hands thoroughly after being in public places and before any touching food or face. Also don't forget, that you should wear a mask for no more than 2 hours, after which it needs to be changed. And when sneezing or coughing, you must use a paper napkin and throw it away only in a specially designated place..

The above habits are guaranteed to allow you to get sick as little as possible and feel good all year round..