How to build your immunity for winters?

Even as you are enjoying the pleasant change in weather, the winter chill will soon bring along with it ailments like cold, flu and fever. The best way to prevent falling ill during this season is to boost your immunity. As it is, one tends to feel hungrier than usual in winter, so it is important to indulge in the right kind of food. You also need to follow a proper exercise regime, so make lifestyle changes to ensure you get maximum benefits.

Eat a balanced diet

During winter, the market gets a bounty of fresh fruits and vegetables. So, your focus should be on getting as many nutrients through proper food. A balance of Vitamins A, C, D and E, minerals like selenium and zinc, antioxidants and Omega 3 is required to support your immune system and they can be found in meat, legumes, cereals, whole grains, nuts 

Which foods are the best and why?

Cabbage: It helps the skin gain immunity against dryness and acne.

Cauliflower:It has antiinflammatory properties and is rich in antioxidants.

Nuts:Nuts keep yourinternal body temperature warm and regulated and provide immunity against fever.

Seeds, fresh fruits and vegetables.

Keep your digestive system healthy to build up your immune system. Add good bacteria to your diet in the form of fermented foods. Yogurt, kefir and kimchi are some such foods which should be included in your diet.Opt for homemade meals

Foods that stimulate immunity are typically fresh, home-cooked foods, which include milk, yogurt, green leafy vegetables, whole grains and clarified ghee (in moderation) and are strongly recommended by Ayurveda. It also encourages the consumption of foods with sweet, salty and sour tastes during the cold months of winter for the required boost. At the same time, remember to avoid cold drinks and cold foods since these dampen the gastrointestinal digestive juices.

Avoid eating stale, left-over items, deep fried foods, soft drinks, processed meats, baked products, and artificial sweeteners or refined sugars, since they excessively load the system with extra and unnecessary calories. They also dampen the increased gastrointestinal digestive fire thus having a negative impact on immunity.

Add herbs and spices to your food

Herbs and spices contain all the required components that help boost the immune system. Use ginger, garlic, black pepper, turmeric, thyme, basil and cinnamon.

Avoid getting dehydrated

Most of us don't feel very thirsty in the cold weather, thus leading to dehydration. It is important to drink lots of water, so that it can spread to various parts of the body and increase blood circulation. Infuse your water with citrus fruits and sip on it throughout the day to get an extra dose of Vitamin C as well.

Get adequate rest

Getting proper sleep for around seven to eight hours every night will rejuvenate you. It also takes care of putting your body to proper rest before it starts work again the next day. It increases the body's ability to fight infections and keeps the viruses at bay.

De-stress yourself

Stress can increase your chances of falling ill so manage your anxiety levels. The cold weather can make you prone to depression so it is important to take steps to relax. Try meditation and yoga for body, watch comedy shows on TV, keep the company of witty friends, visit your neighbours or do a good deed! All these will affect you positively and help strengthen your immune system.

Get some sun

This is the best weather to go for sunshine walks, since, in winter, the sun is not too harsh. A morning walk will ensure you get natural Vitamin D, which is needed for better bone health. You can also indulge in simple exercises in the open like walking, jogging or stretching exercises.