Summer is the time when you’re more likely to get common illnesses such as colds, diarrhea, or even dengue fever, among others. To stay healthy, let’s have a look at these tips to boost your immune system!

1. Eat loads of fruits and vegetables
Fruits and vegetables are rich sources of vitamins that are effective in improving the immune system.

You may add salads to your diet so you can enjoy different types of veggies. Also, opt for fruit juices or fruit smoothies whenever you crave a snack!

Proccessed foods, trans fats (the kind in pastries and prepared foods) and carbohydrates increase your inflammation level and can thus actually decrease your immunity.

2. Keep your hands clean
Viruses and bacteria are everywhere, from your office to your kitchen. Make washing your hands a habit to reduce your risk of getting contagious diseases. It is very helpful to keep hand sanitizers close by on your desk or in your kitchen.

Don’t forget to wash your hands before eating to avoid diseases of the digestive system. Always bring hand sanitizers and wipes with you so you can clean your hands any time as you travel around.

3. Start taking probiotics
Probiotics, also known as “good bacteria”, can help maintain a balanced gut flora. They are a key part of your immune system and help fight infections.

You can get probiotics from foods such as yogurt, pickles, kimchi, fermented soybeans, soy milk, and some type of fruit juices.

Your local pharmacy can direct you to the best ones for your health. Our partners at Phano can help you at Victoria sites.

4. Get sufficient vitamin D
Vitamin D plays an important role in helping the body improve the immune response. The recommendation for adults is around 5 micrograms per day.

You may get your daily dose of vitamin D from spending time in the sun, or taking supplements and eating foods such as fatty fish, eggs, milk...

5. Be sure to sleep well
Sufficient sleep is an irreplaceable factor in enhancing your immune system. You need to have 7 to 8 hours of quality sleep every day.

If you have difficulty falling asleep, try these tips:
Meditate for 20 to 30 minutes
Listen to instrumental music
Use essential oils such as orange oil or lavender oil.
Do NOT look at your TV or cellphone screen. That tells your brain-awakener that you’re in the sun, so WAKE UP!

Paying attention to your diet and adopting a healthy lifestyle not only help you boost your immune system but also prevent many diseases!