If you want to spend the winter without disease, read on

Climate change, stress, insomnia and unbalanced nutrition weaken the immune system.

For this reason, it is necessary to strengthen the immune system to spend the autumn without getting sick and to prepare well for the winter. provides information on 10 golden rules you need to follow to spend the autumn-winter months without disease and strengthen immunity:

1. The first condition for strengthening the immune system is proper nutrition. To do this, take whole grains, carbohydrates, protein and fat in a balanced way. Stay away from smoking, alcohol and sugar. Eat onions, garlic, spinach, dill, parsley, tomatoes, cauliflower, because they are rich in antioxidants.

2. Get enough sleep. Sleep is as important to our health as drinking water. The key to good sleep is waking up in the morning and feeling refreshed during the day. Poor sleep disturbs the balance, weakens the immune system.

3. Walk outdoors every day. Spending time outdoors is very important for a healthy body and strong immunity.

4. Do not remain motionless. Do not spend a lot of time in front of the computer and motionless.

5. Exercise regularly. Exercise is very important to protect and prevent disease. Regular exercise strengthens the immune system and helps fight viruses and bacteria.

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7. Don’t overwork yourself. Take time to relax.

8. Stay away from stress, or try to overcome stress. The body produces substances to eliminate stress and regulates balance, thereby degrading the immune system. For this reason, we all get sick more often under stress.

9. Spend time with your loved ones. Spend a lot of time with your loved ones, build strong social ties.

10. Think positive. Positive thinking relaxes a person physically and emotionally.

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