Good Lifestyle

Between theCold and flu season And the coronavirus novel (and its new variants), everyone seeks ways to better support their immune system - and fast.

Harvard T.h. Chan Public Health School recently released its2020/2021 Healthy Life Guide And in the question is a section devoted to nutrition and immunity. Below you will see the eight tips for a healthy immune system included in this year's report. And then, do not missThe 7 healthiest foods to eat right now.

This is not a coincidence that theMediterranean diet is systematically named thebest global diet by American news. In its best annual regime ranking. By focusing on healthy greases in the heart from olive oil, fish and nuts, as well as lean animal proteins, including poultry and many fruits and vegetables, it is more than a diet Food - It's a lifestyle.

Eat a well-balanced diet, such as the Mediterranean diet, can help make sure you get all thevitamins and essential minerals that your body needs.

For more, be sure to check14 best weight loss regimes in 2021, according to experts.

In case you can not get all your nutrients through power alone, this is particularly the case for those who have food restrictions or restrictive regimes - Harvard's experts suggest taking a multivitamin. Taking aextra charge which contains the recommended food allowance (GDR) for several vitamins and minerals can be safer than taking several separate.

"Megadosed supplements (several times the GDR does not appear justified and can sometimes be harmful or even remove the immune system (for example as with zinc)," write the experts in the report. "Remember that supplements do not substitute for a good diet because no supplement contains all the benefits of healthy foods."

According toCDCThe cigarette is responsible for more than 480,000 deaths each year in the United States. And, as Harvard points out in this year's report, those who followFive key habits (Eating a healthy diet, exercise regularly, maintain a healthy body weight, do not drink too much alcohol, and do not smoke) live about 10 years more than those who do not do it.

For many adults, the evening with a glass of red or whiskey is exactly what they need to relax with a stressful day at work. However, even constant to consumeA glass of alcohol every day can lead to health complications. However, there isHealth benefits Associated with regular consumption of a glass of red wine rich in antioxidant. So, to compromise, Harvard suggests drinking moderation.

The2020-2025 Dietary Directives, whoreceived a certain heat From the scientific community, always suggests that women limit their consumption to a single portion (or less) of alcohol a day, while men can enjoy two drinks. The guidelines, which are updated every five years, have not changed for the consumption of alcohol, despite increasing evidence that the substance can increase theRisk of certain cancers.

The benefits for the health of exercise are really endless and, although most are quite obvious, there isseveral who are less known. For example, did you know that only 30 minutes of moderate exercise, three to four days a week could help prevent osteoporosis later in life?Osteoporosis is a bone disease that occurs following the body to lose too much bone, not producing enough bones, nor a combination of both.

"Research strongly supports its benefits in a range of physical and mental health conditions for people of all ages," says the guide.

Some exercises are better than anyone, but try to incorporate a mixture of aerobic and cardiovascular physical activity (walking or jogging), muscle building activity (lifting weight), flexibility formation (yoga) and workout of equilibrium (standing on a wobble board) when possible. For ideas, be sure to check25 easy exercises that make you feel better.

Get enough qualityto sleep Every night is essential to support yourimmune system. Several experts recommend going to go betweenSeven and nine hours of sleep every night. Harvard's experts go further by suggesting you trying to keep a sleep schedule, which means you're going to bed and you wake up at the same time every day, in an effort toimprove sleep.

"Our corporal clock, our circadian rhythm, regulates feelings of drowsiness and standby, then having a constant sleep schedule maintains a balanced circadian rhythm so that we can enter a deeper and more restful sleep,"Experts say.

As the report notes, many studies have shown that a lack of sleep can lead to a significant increase in cortisol levels (stress hormone). Make sure to avoid doing exercise or alcohol consumption at night to sleep better. In addition, stop drinkingcaffeine Between four and six hours before bedtime and avoid eating a heavy meal or a snack before going to bed.

Not only can have enough sleep every night reduce stress, but there are even things you can do throughout the day to help manage cortisol levels. For example, you could meditate, do yoga, or even get a light of light or run. An other idea? Try practicing regular and conscious breathing throughout the day, but especially when you feel stressed.

One of the essential things we have all learned to improve last year was walking hands well. No matter where you are or what you do, you can always benefit from a deep washing of the hands or a hand disinfectant.

For more advice and tricks, be sure to read30 best immune foods.