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Step 3 – Stay Hydrated
Drinking plenty of fluids will help your body flush the toxins that could cause sickness. 75% of people a dehydrated consistently, and that’s probably one of the main reasons why most of us get sick or don’t recover fast from illnesses. Water is critical to flush any toxins from our body. If we don’t have enough water, we can’t get rid of the toxins fast enough. Toxins can be in the form of viruses or bacteria. Drinking plenty of water can fight off infection. You can start increasing your water consumption by always having a bottle with you that you can refill. It is recommended to get around 2 to 3 liters of water per day.
Step 4 – Implement a Bedtime Routine
To ensure that your immune system is functioning optimally, you need to make sure that you get adequate sleep. Since sleep is critical to our immune system, it is recommended to get between seven and eight hours of sleep per night. That number of hours is adequate and regenerate the body. Having plenty of sleep will increase the ability of the body’s white cells to fight illnesses and reduce symptoms connected to the common cold and flu. To get a good rest, try to implement a bedtime routine that allows you to get your hours of sleep. Here are a few ideas to help you improve your sleep.
Create a Routine
It is proven that a routine will trick your body into falling asleep at a specific time. Try to observe yourself, is there a time when you are tired? If so, make sure you go to bed before that time. Create a routine that allows you to complete everything before that time and go to bed. You can also set an alarm that will tell you that it’s time to prepare yourself for bedtime. That way, you are less likely to forget what time it is and be more successful at implementing a routine. A bedtime ritual is an excellent addition to your schedule. A good bedtime ritual is one that allows you to relax, disconnect from the stress of life, and slowly tell your body that it is time to shut down.
Set a Comfortable Atmosphere
It might be time to look at your bedroom and try to find ways to improve the atmosphere for a good night’s sleep. Don’t underestimate the comfort of your bed and pillow and the power of fresh linen. If you are uncomfortable, you will likely have a hard time falling asleep or staying asleep. Another aspect of comfort is the temperature of the room and the level of noise around. Try sleeping with a fan on or a white noise machine. Having a constant sound in the room could help you maintain your sleep. If you like essential oils, try a drop of lavender on your pillow, this will help the brain relax.
Avoid any alcohol, cigarettes, caffeine, or a large meal from 2–3 hours before you go to bed.
Talk to an Expert
If you’ve tried all those recommendations and you are still struggling with sleep, it might be a good idea to consult your doctor or a sleep expert. There are other solutions that they can provide you to improve your sleep situation.
Step 5 – Manage Your Stress
Stress is a significant contributor to illnesses. One person out of three reports feeling very stressed in their daily life, which tends to put us at risk of activating harmful viruses that may be in our system. When we experience stress, we harm our body’s ability to fight antigens with antibodies. Daily stress and stressful situations can be detrimental to our immune system. The more stress reduction activities you can bring in your life, the stronger your immune system will become. Here are two tips to help you reduce your stress and increase your immunity to viruses.
Change Your Mindset
You can change your mindset by being more positive and live in the present moment. According to studies across the world, positivism is a trait that increases your health and reduces your chances of being sick from a virus. Not only is the immune system of optimistic people more robust, but they also show signs of being healthier in general. Whatever happens around you, you always have a choice of how you respond to that situation. You either see it with half-full glass or half-empty glass. An excellent way to start improving your attitude is to focus on gratitude. Finding things that you are grateful for will help you see the best in everything. You can do so by writing in a journal the daily gratitude that you want to express.
To manage your tensions, you can adopt a new perspective on life by adding a mindfulness practice. Mindfulness is the ability to stay in the present moment and stop worrying about the past or the future. Less mental stress also means less physical stress and give more power to your immune system. Try mindfulness breathing by taking three deep breaths.Other Details
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