12-step plan to improve your immune system

The colder days are upon us again. As you know, this is always accompanied by a significant increase in the number of people who contract a virus. From a cold to a serious flu.

Do you know that you can also have an active role in improving your own immune system? Lifestyle, the natural immune system and nutrition affect how quickly you get sick.

Scientific research shows that the majority of people who become (seriously) ill have a weakened immune system due to an unhealthy lifestyle and deficiencies in vitamins and minerals.

For example, we move less on average than ever before and there have never been so many overweight people as now. There are also many processed foods for sale and the danger of filling instead of feeding is quickly lurking.

You can do more yourself than you think. And it doesn’t have to be very complicated either. Every bit helps!

Below you will find one simple 12-step plan, with which you can strengthen your natural immune system. This way you are more resistant to pathogens!

Step-by-step plan with 12 tips on how to improve your immune system

12-step plan to improve your immune system

  1. Exercise for at least 30 minutes every day
    Scientific research shows that you are 36% less likely to be hospitalized by serious viruses if you exercise 2 hours and 20 minutes a week (at an average pace).
  2. Eat 500 grams of vegetables per day
    Eat some vegetables with every meal. This may be raw vegetables, soup, a smoothie and/or an extra portion at dinner. If possible, use frozen vegetables: cheap and nutritious.
  3. Eat 1 – 2 unroasted Brazil nuts daily
    Brazil nuts are the perfect source of Selenium. With one Brazil nut you already get 100% of your daily amount of selenium. A deficiency of selenium causes a weakened immune system.
  4. Eat zinc-rich foods daily
    Grass-fed beef, chicken, fish, dairy, shellfish, nuts, seeds and kernels. A zinc deficiency causes a weakened immune system. Zinc deficiency is particularly common in people with a vegan lifestyle.
  5. Optimize your night’s sleep
    A bad night’s sleep causes a weaker immune system. Take steps to improve your sleep.
  6. Remove news apps from your phone
    The media likes to sow fear, because people are more likely to click on shocking news stories. More clicks means more profit for the news channels. Anxiety and stress directly affect your immune system. Less news is less stress.
  7. Vitamin D, Vitamin D and Vitamin D
    More than 70% of people have a serious shortage of vitamin D in the autumn and winter months. Your body produces vitamin D thanks to sunlight. Therefore, always use a vitamin D supplement in the dark months. See the discount promotion at the bottom of this article!
  8. Limit fried foods
    Fried foods increase low-grade inflammation in your body. This weakens your immune system and makes you more susceptible to pathogens.
  9. Use spices and herbs more often
    Black pepper, garlic, cinnamon, ginger and turmeric are my favorite spices for the immune system. Drink ginger tea and don’t be stingy with the black pepper and garlic. Tasty and healthy.
  10. Drink a large cup of green tea daily
    Green tea contains “Epigallocatechin gallate (EGCG)” a very strong antioxidant that improves the immune system and also protects the body against harmful substances. A good green tea is the “Gun Powder Green Tea”.
  11. Cold shower
    After the hot shower, showering as cold as possible (1 minute) ensures an increased production of white blood cells. This strengthens your immune system.
  12. Regularly in the sauna
    A regular sauna session improves cardiovascular health and strengthens your immune system.

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Together with Vanessa I am the owner of this website Good food Healthy living. I myself struggled with my health and weight for a while and I was looking for more information. Actually, this website started as a great search for what could be right for me. How could I feel healthier and fitter? I’ve been reading a lot about this. Vanessa already knew a lot about nutrition and often told me about it. We thought it was fun to share, that’s why we started this blog. This website is our passion. All information is supplementary, not a replacement for regular medicine!

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