Nobody likes getting sick – colds, flu, or other infections can significantly disrupt daily life. Fortunately, there are many ways to strengthen the body and minimize the risk of illness. Here are the most important rules to follow:
1. Hygiene
Hygiene is the foundation of fighting viruses and bacteria. It is important to:
- Wash hands regularly with warm water and soap for at least 20 seconds.
- Avoid touching the face, especially the eyes, nose, and mouth.
- Disinfect frequently touched surfaces such as doorknobs, phones, and keyboards.
2. Healthy Diet
Immunity builds from within, so maintaining proper nutrition is essential. The best foods to consume include:
- Vegetables and fruits rich in vitamins, especially vitamins C and D.
- Foods high in zinc and selenium, which support the immune system.
- Limiting excessive sugar and processed foods that weaken immunity.
3. Regular Physical Activity
Exercise strengthens the body and improves immune system function. Even daily walks, yoga, or light workouts significantly enhance overall fitness.
4. Sufficient Sleep
Lack of sleep weakens immunity and increases susceptibility to infections. The optimal amount of sleep is 7–9 hours per day. Good sleep hygiene includes avoiding screens before bedtime, ventilating the bedroom, and maintaining a consistent sleep schedule.
5. Hydration
Water supports the proper functioning of the body, removes toxins, and keeps mucous membranes in good condition. It is recommended to drink at least 1.5–2 liters of water daily.
6. Stress Management
Chronic stress weakens the immune system. Finding ways to relax, such as meditation, walks in fresh air, reading books, or spending time with loved ones, can be very beneficial.
7. Weather-Appropriate Clothing
Overheating and exposure to cold can lead to colds. Layered clothing and adapting attire to weather conditions are recommended.
8. Limiting Contact with Sick People
If there are sick individuals around, maintaining distance and regularly ventilating rooms can help reduce the risk of infection.
9. Regular Check-Ups and Preventive Care
Routine medical check-ups and vaccinations help protect against many diseases.
Taking care of health daily significantly reduces the risk of illness and improves well-being. Implementing these principles into a daily routine allows for better overall health throughout the year!
The Sonder team wishes you good health!