Regardless of your age, it is important to take care of your body and prevent disease.
But if you're 65 or older, something as simple as the flu or a cold can progress and lead to complications. This includes secondary infections such as pneumonia, bronchitis, ear infections or sinus infections. If you suffer from chronic conditions such as asthma or diabetes, respiratory disease can make them worse.
That's why it's important to make healthy choices to boost your immune system and reduce your chances of getting sick.
Follow these nine tips to stay healthy all year round.
1. Be active
Physical activity strengthens the immune system. The more you move, the more your body is able to fight inflammation and infection.
The activity you participate in doesn't have to be strenuous. Low-impact exercises are also effective.
You might consider cycling, walking, swimming, or low-impact aerobics. If you can, engage in moderate-intensity exercise for about 20 to 30 minutes a day to reach the recommended total of 150 minutes per week. Also, strengthen your muscles by lifting weights or doing yoga.
2. Take supplements as needed
Certain supplements help support a healthy immune system. Always ask your doctor if it is safe before taking a supplement, especially if you are taking prescription medications. Some supplements they may recommend include calcium, vitamin D, vitamin B6, or vitamin B12.
Take dietary supplements or multivitamins as directed to boost your immune system.
3. Eat healthy
A diet rich in fruits, vegetables and lean meat also strengthens your immune system and protects against harmful viruses and bacteria that cause disease. Fruits and vegetables are good sources of antioxidants. Antioxidants protect your cells from damage and keep your body healthy.
You should also limit your consumption of sugary and fatty foods, which can trigger inflammation in the body and lower your immune system.
In addition, limit your alcohol intake. Ask your doctor about a safe amount of alcohol to drink per day or week.
4. Wash your hands often
Washing your hands regularly is another great way to stay healthy all year round. Viruses can live on surfaces for up to 24 hours. It is possible to get sick if you touch a surface covered with the virus and contaminate your hands and then touch your face.
Wash your hands with warm, soapy water frequently and for at least 20 seconds. Do not touch your nose, face and mouth with your hands.
You can also protect yourself by using antibacterial hand sanitizer when you can't wash your hands. Also, frequently disinfect surfaces around your home and workstation.
5. Learn to manage stress
Chronic stress increases the body's production of the stress hormone cortisol. Too much cortisol can disrupt various functions in your body, including your immune system.
To reduce stress, increase physical activity, get enough sleep, set reasonable expectations, and explore relaxing and enjoyable activities.
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