Tips to boost your immune defenses and keep fit in these early autumn days.

The days are shortening, the weather is sullen and the nose begins to sink. Follow these tips to boost your immune system and keep the energy you have accumulated this summer.

Make the full of oligo-elements

Magnesium, selenium, iron or copper: they ensure a good state of immune defenses. You can take them as food supplements but it is recommended to ask your doctor for prescriptions so as not to fall into the excess. Also, use foods containing dried fruits, green vegetables, seafood or some mineral water.

Search for vitamine D sources

Take the sun at least 15 minutes a day if possible to fill up with vitamin D. Be careful though to protect yourself against UV rays. In case of greyness, take other sources of vitamin D: some fatty fish, egg yolk or ampoules sold in pharmacy, in agreement with your doctor

Eat healthy

The state of your immune defenses also depends on your diet. Consume a lot of fruits and vegetables in season (apples, pears, grapes, cabbage, pumpkin, citrus, garlic, onion ...) very rich in vitamins C and E.

Also think about eating shiitake, Asian mushroom with unsuspected virtues which grows spontaneously on the trunks of trees, oaks in particular, decaying in the damp forests of Asia.

Cultivated for a very long time, especially in Japan and China. It is antioxidant, it contains lentinane, a complex sugar with antitumor activity, it is antibacterial and antifungal.

Think also of sprinkling your dishes of thyme, excellent ally of your immune system.

Consume honey and other bee products

Honey and other products of bees (pollen, propolis) possess immune powers of first choice. Do not hesitate to consume regularly, especially if your throat begins to scratch.

See my post on honey :

https://steemit.com/health/@lndesta120282/benefits-of-honey-20171011t1908349z

Try essential oils

Some essential oils like tea tree and ravintsara boost the body's defenses. Two drops of one of these essential oils on a sugar or in a spoon of honey a day will help you to repel the colds.

Drink rooibos tea

Red rooibos tea is not a tea. It is a tisane originating in Africa which therefore contains neither the nor nor caffeine. It effectively enhances the immune system.

Impose moments of relaxation and go sleep not too much later

A well-rested and stress-free body is a body prone to infections. Book relaxation time for relaxing activities (reading, sophrology, yoga, sport ...) and respect a regular and sufficient sleeping rhythm.

The ideal sleeping time is biologically different for each person. The standard for an adult is 7 to 8 hours, but in reality it varies between 3 and 12 hours.
By the way, the older we get, the less we need to sleep. A baby will need, on average, 15 to 20 hours sleep for 10 to 12 hours for a child. On the other hand, a teenager will normally need 9 to 10 hours and only 7 to 8 hours will be needed to the adult. An older person needs very little sleep.

Our need to sleep is also determined, in large part, by hereditary dispositions. So you can not choose the right amount of sleep to feel good. Indeed, it is proved that if one reduces our sleep time by one hour only for several nights, a feeling of fatigue and exhaustion will be felt during the day. Similarly, conversely, if one prolongs our usual sleep of one hour, the quality of the latter will be less good and will result in frequent awakenings.

Thus, the sleeping time required is that which allows the activity during the day to be carried out in a long sitting activity, remaining concentrated and without drowsiness. It is therefore essential to get to know each other well in order to find the ideal sleeping time.

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