How to maintain health and fitness in winter

 What should we do to take care of health in winter, keep our health safe from cold, flu and fever?

With the arrival of winter, people in almost every home are suffering from cold, flu and fever. Winter is also commonly known as 'flu season'. In Pakistan and many countries of the world, the severity of cold is increasing day by day. In the changing weather, many people are worried about flu, cold and fever. However, if you want to stay healthy and avoid cold and flu this season, you can enjoy the beauty of the weather by taking some simple steps. If you want to avoid cold, it is not such a difficult task. In winter, you have to take some simple measures to improve your immune system. A cold can be spread from one person to another and it is a process over which a person has no control except to take preventive measures, for which he should improve the environment around him, especially his home. Colds in winter. Knowing the best foods to eat to the right amount of exercise is essential to avoid it. It's not enough to just get the extra vitamins we can get from lots of expensive fruits and vegetables to boost our immunity. There are a few other foods and steps we can take to keep ourselves fit and healthy during the winter months. It is useful to eat native egg yolk and honey. Breastfeeding mothers should not use anything that has a cooling effect and should not feed their baby after washing clothes or utensils as this may cause them to catch a cold. Choose the right warm clothes for winter. It has often been seen that children and even older children throw off their sweaters and jackets when they get a little hot, they don't cover their heads when they go outside, and thus they suffer from conditions like colds and chest tightness. Avoid cold water in cold weather and use lukewarm water for bathing and drink celery coffee afterwards. 

Take special care of the following things for your health and fitness.

Keep your gut healthy, wash your hands regularly, take hot and cold showers, get plenty of restful sleep, eat lots of brightly colored fruits and vegetables, add garlic and onions to your daily diet, get your vitamin D. Eat more oats and barley, add healthy fats, eat hot foods.

Massage

Oil massage in cold provides adequate relaxation to the bones and muscles. Massaging with mustard or olive oil strengthens the growing bones of the relaxation to the bones and muscles. Massaging with mustard or olive oil strengthens the growing bones of the elderly and children. Therefore, it is important to massage with lukewarm oil at least once a day. Applying oil to the scalp and massaging the feet and soles while sleeping leads to restful sleep. Clean your hands especially before massaging babies to protect their delicate skin from any disease or infection. 

Chicken Soup 

Chicken or vegetables soup is the best food if there are complaints of cold during cold season because it helps to protect against cold virus and if vegetables are used in chicken soup, its beneficial effects become more prominent. Chicken is quite a light food but it provides you with all the protein that your body needs.

Walnuts

Walnut is one of the most nutritious dry fruits. Its roasted nuts are especially useful in whooping cough. Its use makes the mind powerful.

Fish 

Consuming adequate amounts of fish daily increases the amount of substances that help flush out the cold virus from our body.

Black Pepper

Black Pepper can also help protect you from colds, flu, and coughs during the winter season. If ground black pepper is mixed with chopped ginger and vinegar, it plays an important role in increasing the effectiveness of the medicine. 

Take hot and cold showers

It's an unusual method, but if you're really keen to avoid the cold, it's worth the effort.) increases the production of white blood cells. Experts also say that even if it doesn't do any good, it will definitely make you the first person to wake up in the morning. You will get many other benefits as well. 

Ginger Tea

Both children and adults seem to be troubled by sore throats during the dry season of winter. To avoid this problem, you should arrange to drink ginger tea at home. This reduces the intensity of the pain to a great extent. 

Keep your gut healthy

keep in mind that good gut health is essential to staying healthy and fit. In fact, more than 70 percent of our immune defenses
are made up of the mucosal lining of our intestines, so keeping it in perfect condition is the first line of defense against infection.

Honey 

Consume pure honey to maintain health in winter, especially when the weather is dry or winter is at its peak, honey should be an essential part of the diet. Children who are fed honey from infancy to 16 years of age are tall, intelligent and beautiful, and their immune system to fight diseases is greatly improved. Children who eat honey are generally long-lived, so if children are made accustomed to eating honey from infancy, they become accustomed to it and it also replenishes their energy. Medical and health experts say that drinking a spoonful of honey are generally long-lived, so if children are made accustomed to eating honey from infancy, they become accustomed to it and it also replenishes their energy. Medical and health experts say that drinking a spoonful of honey mixed with milk vefore going to bed at night makes a person physically and mentally healthy.

Season your meals with garlic and onions

This amazing vegetable contains powerful oils that can help protect against bacterial and viral infections due to their antimicrobial properties. Onions and garlic promote prebiotic (healthy bacteria) and improve gut health. Trials supporting the effectiveness of garlic in preventing colds have so far been of poor quality, so clinical evidence is scarce, but since both garlic and onion have impressive health benefits, they should be included in the daily diet. Must keep. if you don't like the smell or taste of your breath after eating garlic, try fermented black garlic, While its taste is unique, it is twice as good as garlic.

Seasonal fruits and vitamin C

According to medical experts, if you consume only one to eight grams of vitamin C per day, you can be protected from cold, flu and cough in winter. Fruits like kino, lemon and grapefruit play an important role in the defense of the body system. You will not feel any physical weakness by using them. Apart from this, the use of garlic and green onions also prevents many diseases and injuries from getting worse.

Get restful sleep

There is a close connection between the response of our immune system and the quality of our sleep. Research has shown that natural and restful sleep has strong 'regulatory effects' on the immune system. It has also been shown that people who shift affecting sleep patterns in those at work increases the risk of contracting a viral infection. Whatever your daily patterns, ensure a comfortable, dark bedroom gives yourself the best chance of a good night's sleep. Provide and take time for a short rest before evening. Get more useful tips to improve your sleep.