Maintaining immunity is not as difficult as it seems. It is enough to learn the following principles that will help you stay not only healthy, but also full of energy and vigor all year round.

diversify your daily diet with fruits and vegetables. Fruits and vegetables contain antioxidants that protect us from the harmful effects of the environment. Pay attention to foods such as blueberries, kiwis, oranges, red peppers, broccoli and spinach. They contain a lot of nutrients and few toxins;
exercise regularly. Exercise releases endorphins, beneficial chemicals that lower cortisol levels. Cortisol is a stress hormone that reduces the basic function of the immune system. Weight lifting and strength training increase the production of very important immune cells called T-killers. These T-killers are the first line of defense against cold and flu viruses.

Alarm clock and dumbbells

Exercise also improves the quality of sleep, which further strengthens the immune system. Moderate physical activity is necessary to improve blood flow, normalize the work of the heart, blood vessels, lungs. Lowering the air temperature negatively affects the blood flow. To make it easier for the body to adapt to the cold, it is worth doing sports. You can do morning exercises every day, run, swim in the pool, work out in the gym or attend group classes;

full sound sleep for good health. During sleep, the body recovers strength, cells regenerate and all processes resume. Irregular, short sleep increases the level of the stress hormone cortisol, which reduces the productivity of the immune system. On average, adults need 6 to 9 hours of sleep. Children and teenagers - from 9 to 12 years old.

To sleep soundly, an hour before a night's rest, do not use gadgets and do not watch TV. The blue glow of the screens negatively affects our circadian rhythms. After dinner, take a walk or work out a little, but no later than two hours before bedtime;
give up bad habits. Smoking weakens the immune system, making the body more susceptible to colds, flu and other infections. Alcohol affects cortisol levels by raising blood sugar levels. Alcohol taken before bedtime can disrupt sleep cycles. Lack of good sleep leads to an increase in cortisol levels and a further decrease in immune function.
control stress. Stress causes the release of cortisol. This reduces the production of lymphocytes, which protect the body from bacteria and viruses. Stress is everywhere, but it can be controlled. Healthy sleep, yoga, active rest will help to cope with accumulated fatigue. More healthy habits — less stress.
drink vitamins. Many people believe that a lot of vitamins and nutrients accumulate in our body over the summer. However, they do not have the property of staying in our body for a long time, which means that they need to be replenished regularly. We will talk about what vitamins to drink and eat in the fall a little later.
take a walk in the fresh air. Walking is good for the body even on a cloudy day. Fresh air helps to improve the functioning of blood vessels, lungs, heart and the whole body as a whole. However, the fresh air in the city is not always clean.
keep the apartment clean. It is believed that the air in the apartment is dirtier than street air, since there is more dust, microbes and other pollutants in the room. Therefore, it is important to ventilate the room, but it is best to ensure a constant supply of fresh and clean air. For example, the breezer supply ventilation device supplies air from the street around the clock, cleans it from harmful gases, dust, including dangerous fine dust, which easily enters the human blood, bypassing the natural "filters" of the body.

A light breeze in the interior
During the operation of the prompter, the window remains closed, the air enters the room fresh and purified, the concentration of carbon dioxide is normalized, the air in the room is cleaned in the recirculation mode. A cascade of filters through which both air streams pass purifies it from odors, toxins, dust, allergens and microbes.
dress according to the weather. Autumn weather is capricious and unpredictable, and therefore, just in case, it is better to have warm socks and an umbrella with you. A cold may appear due to banal hypothermia. In this state, it is more difficult for the body to cope with acute respiratory infections and other diseases.