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7 Tips And 3 Recipes To Strengthen The Immune System

Are you getting tired lately? Do you usually get sick during the coldest months of the year?

It can happen to any of us. But if you keep a few simple tricks in mind, you can reduce your chances of getting sick. We have compiled the seven best tips to strengthen your immune system and help you stay healthy during the winter.

How To Strengthen The Immune System? 7 Tips

1. Wash Your Hands Well

How many times a day do you touch knobs, money or other people? Every day we are in contact with thousands of germs and bacteria. In these times it is especially important to wash your hands several times a day with plenty of soap and hot water for about 30 seconds.

2. Clean Your Devices Regularly

Your devices are also full of germs. You touch your phone, tablet, or computer hundreds of times a day. Clean them regularly and don’t be afraid to use disinfectants.

3. Eat A Healthy And Balanced Diet

You can strengthen your immune system by eating a balanced diet. Eating a wide variety of high-fiber foods, lots of fresh fruits and vegetables, whole grain products, and quality protein and fat is the way to stay healthy. Make sure to include foods rich in antioxidants, as they help protect the body from disease and boost the immune system.

Looking for recipes to strengthen the immune system? We have three dishes for you:

1. Creamy Oatmeal Porridge With Apple, Flax Seeds And Blueberries

Ingredients for 1 serving:

  • 1 apple
  • 175ml oat milk
  • 60g oat flakes
  • 1 teaspoon ground flax seeds
  • 20g blueberries
  • A pinch of cinnamon;
  • 1 teaspoon maple syrup (optional)


  • Wash the apple and dice it.
  • Add the oat milk, rolled oats, apple cubes, flax seeds and cinnamon to a saucepan, bring the mixture to a boil and simmer for a few minutes.
  • Remove the saucepan from the stove and let the porridge rest for a few minutes. If they seem too thick, add a little oat milk;
  • Add the blueberries and maple syrup and mix.

2. Red Lentil Curry

  • Ingredients for 4 servings:
  • 200g red lentils
  • 1 tablespoon of vegetable oil
  • 1 onion
  • 2 cloves of garlic
  • 1 tablespoon ginger (grated)
  • 1 teaspoon chili flakes
  • 1/2 teaspoon cumin seeds
  • 2 teaspoons turmeric
  • 1 teaspoon of Garam Masala
  • 400g tomatoes (diced)
  • 400ml of vegetable broth
  • 400ml coconut milk
  • Juice of 1/2 lime
  • Salt and pepper to taste


  • Chop the garlic and onion.
  • Put the vegetable oil to heat in a saucepan and sauté the garlic and onion until they are transparent.
  • Add the grated ginger and spices.
  • Add the red lentils and diced tomatoes to the casserole. Pour in the vegetable broth and coconut milk. Season it with salt and pepper.
  • Simmer the lentil curry for about 25-30 minutes, until the lentils are done.
  • Drizzle the curry with the lime juice.
  • Serve with rice.

3. Crispy Salad With Orange, Pomegranate And Goat Cheese

Ingredients for 1 serving:

  • 1 orange
  • 80g of goat cheese
  • 100g of lamb’s lettuce
  • 1/4 pomegranate seeds
  • 1 small handful of pumpkin seeds
  • For the dressing:
  • 1 tablespoon of olive oil
  • 1 tablespoon balsamic vinegar
  • 1/2 teaspoon honey
  • 1 teaspoon mustard
  • Salt and pepper to taste

Cut the orange very thin and cut the goat cheese into slices.
Mix the olive oil, balsamic vinegar, honey, mustard, salt and pepper for the dressing.
Spread the lamb’s lettuce, orange wedges, goat cheese, pomegranate and pumpkin seeds on a plate and drizzle the salad with the honey mustard dressing.
Enjoy the salad with a slice of whole wheat bread.

4. Hydrate Well

The body is made up of 75% water, which is why hydration is so critical. Adequate hydration helps the body eliminate toxins and improves the ability to concentrate. Our tool to calculate the liquid requirement will help you know how much water you should drink per day.

5. Exercise Outdoors

A running session, a walk or an outdoor workout strengthens the immune system. If it is sunny, you will get a double benefit. A good dose of vitamin D is beneficial for your health and helps to strengthen the immune system.

6. Take Care

Avoid stress , relax as much as you can, sunbathe and try our tips for dealing with stress . All of these things contribute to a healthy immune system.

7. Get Enough Rest

People who sleep less than seven hours a night are three times more likely to catch a cold. So make sure you go to bed early to get a few extra hours of sleep. Do you know what is the best time to go to sleep ?

In Summary

Let’s take a look at the most important points that will help you strengthen your immune system.

  • Wash your hands several times a day
  • Clean your mobile, tablet and computer often
  • Eat a healthy and balanced diet
  • Drink lots of water or sugar-free infusions
  • Play sports outdoors
  • Reduce your stress levels
  • Get a minimum of seven hours of sleep each night


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My name is Debra Cargill, I live in my home in Springfield, Massachusetts and have been looking for new direction in my life. I started blogging recently and I've discovered a new passion in life. This blog is all about health, wellness, life issues and about lifestyle in general where I cover a broad range of topics on the subjects....

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