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New Delhi: Now the winter season has arrived. Winter season often causes cold, cough, cold and viral infections. In this weather immune system It is very important to stay strong so that you remain healthy and energetic. Here are some easy and effective solutions.

1. Balanced and nutrient-rich diet

in your food in winter fruits, vegetables, and protein Increase intake. A diet rich in vitamin C, vitamin D, zinc and antioxidants strengthens the immune system.

• Vitamin C: Orange, Lemon, Guava
• Vitamin D: Eggs, mushrooms, sunlight
• Zinc: Walnuts, pumpkin seeds, almonds

2. Hot water and herbal drinks

enough in winter hot water It is necessary to drink. Apart from this, ginger tea, basil-garlic herbal tea and turmeric milk help in increasing immunity.

3. Regular exercise

Laziness may increase in winter, but sum, stretching, and light walk Doing keeps the immune system active. Exercise for 30 minutes at least 4–5 days a week.

4. Adequate sleep

To keep immunity strong 7–8 hours of sleep It is necessary. Lack of sleep weakens the body’s immunity.

5. Attention to hand washing and hygiene

in winter Cold and viral infection To avoid this, hand hygiene is very important. After coming from outside, wash hands with soap and do not touch the face unnecessarily.

6. Vitamin Supplements

If we are not getting enough nutrition from food, then vitamins C, D and multivitamin supplements Consume it as per doctor’s advice.

7. Reduce stress

Excessive stress weakens the immune system. Attention, Pranayama and light meditation Reduce mental stress.

8. Avoid smoking and alcohol

Smoking and alcohol can weaken immunity in winter. Avoid these and adopt a healthy lifestyle.

9. Dress according to the weather

To keep the body warm in winter warm clothes, sweater and muffler Use. Cold consumes body energy and can weaken immunity.

10. Throat and nose protection

In cold winds and cold weather Positively cover throat and noseIt helps prevent infection,