AssetID: 54429061
Headline: UNCAPTIONED: Five tips to boost your immune system during the cold snap
Caption: Five tips to boost your immune system during the cold snap. To help you stay healthy as the temperatures plummet, Sebnem Unluisler, a genetic engineer at the London Regenerative Institute, has shared her top science-backed tips. Eat a nutritious diet. First and foremost, make sure you are getting all the nutrients and vitamins you need from your diet. ”Consume a variety of whole foods rich in immune-supporting nutrients like vitamins A, C, D and E, as well as zinc and selenium. Include citrus fruits, leafy greens, nuts, seeds and oily fish regularly in your meals.” Prioritise sleep. Getting a good night's sleep is essential for keeping your immune system strong. ”Aim for 7-9 hours of uninterrupted sleep each night, as it is vital for repairing and regenerating immune cells. Poor sleep disrupts the balance of cytokines - proteins crucial for fighting infections - by increasing pro-inflammatory cytokines and reducing anti-inflammatory ones.” Stay hydrated. In addition to a healthy diet, you need to prioritise staying hydrated throughout the day. ”Drink 6-8 glasses of water (around 2 litres) daily to keep your body hydrated and support the efficient transport of nutrients and waste. Proper hydration ensures that lymph - the fluid carrying immune cells - can circulate effectively.” Embrace probiotics. When planning your meals, try to include foods rich in probiotics, which will help improve your gut health. ”Include probiotic-rich foods like yoghurt, kefir, kimchi and sauerkraut in your diet to promote a healthy gut microbiome. Since over 70% of your immune system resides in the gut, nurturing beneficial bacteria strengthens your body's defences.” Layer up properly. Layering your clothing helps keep your body warm during the winter months, which helps your body fight off illness. ”Focus on insulating fabrics like wool and thermals and ensure your extremities - such as your hands, feet and head - are well-covered to retain warmth and prevent heat loss. While short-term exposure to cold isn't usually harmful, prolonged cold stress should be avoided." Instructions: THIS VIDEO MUST NOT BE EDITED FOR LENGTH TO COMBINE WITH OTHER CONTENT
Keywords: Five tips,Immune system,Cold snap,Weather,Temperatures plumment,Healthy,Sebnem Unluisler,genetic engineer at the London Regenerative Institute,how to
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