How to boost immunity already in the summer

How to boost immunity already in the summer
How to boost immunity already in the summer

At the height of summer, we want to enjoy the sun and vacation to the fullest. We don't want to think about the upcoming fall full of commitments. We want to escape from the gray and not think about viruses and colds, at least for a few months. It's a good strategy, but still, every season has its own beauty. Is there anything we can do right now that can give us better immunity and he alth next season? Of course! There are several steps we can take to protect ourselves from viruses while preparing our bodies for the changing seasons.

Eat seasonal foods

Summer is full of fresh fruits and vegetables. They will fill you with the necessary vitamins, minerals and fiber.In addition, they contain a large amount of water - it will help you hydrate the body and satiate the feeling of hunger. If you're a fan of a low-sugar diet, choose vegetables. Tomatoes, cucumbers, fresh onions - the ideal products for any salad, which, in addition to taste delight, will also bring a number of benefits to your body. Add he althy fats in the form of olive oil or olives and protein - full-fat cheese or mozzarella.

Eat more protein

In addition to maintaining muscle and being an essential building block of every cell in our body, protein is broken down more slowly by the body, making us feel fuller for longer. Add 20-30 grams at each meal - this will provide you with the necessary daily dose for the day (for women, about 1.5 g of protein per kilogram of body weight is recommended; men can take about 2 g and more). If you prefer a vegan or vegetarian diet you can find high levels of protein in black lentils, peanuts, black beans, tofu and more.

Load up on natural probiotics

Summer is often associated with intestinal disorders and infections. You can avoid this by adding indispensable probiotics to good hygiene - apart from being a food supplement, you can also find them in abundance in fermented foods - yogurt, kefir, green olives, pickles, even in some types of cheese - gouda, mozzarella, cheddar. The latter contain calcium, phosphorus and vitamin B12 - important for the prevention of osteoporosis and cardiovascular diseases.

Exercise regularly

Don't use the summer heat as an excuse to stop you from practicing your favorite sport. You don't necessarily need to spend hours in the gym - choose a cool place in nature. Visit a nearby eco-trail with the family. It's an ideal way to unwind after the work week while enjoying the company of loved ones in the coolness of the mountains.

Don't overeat

Many of us tend to return from our summer vacation with a few pounds on top. Don't make the mistake of overeating just because you are on vacation and have the opportunity to eat longer and more abundantly. You can "hack" the feeling of hunger - drink more fluids and take walks after dinner. The latest he alth studies prove that walking at a moderate pace after a meal lowers blood sugar levels.

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