The Secrets to Never Getting Sick

Regularly exercising, prioritizing sleep, and eating a balanced diet are just a few ways to help prevent colds and other illnesses.
Overview
Most secrets to good health aren’t secrets at all, but common sense. For example, you should avoid contact with bacteria and viruses at school and work.
But a whole host of other feel-good solutions can help you live healthier while avoiding that runny nose or sore throat. Here are some tips for preventing colds and the flu.

۱. Eat green vegetables
Green, leafy vegetables are rich in vitamins that help you maintain a balanced diet — and support a healthy immune system.
2. Get Vitamin D
Deficiencies in vitamin D may lead to symptoms such as poor bone growth, cardiovascular problems, and a weak immune system.
Foods that are good sources of vitamin D include egg yolks, mushrooms, salmon, canned tuna, and beef liver.
You can also buy vitamin D supplements at your local grocery store or pharmacy. Choose supplements that contain D3 (cholecalciferol), since it’s better at raising your blood levels of vitamin D.

۳. Keep moving
According to a study published in the journal Neurologic Clinicians, regular exercise also:
• keeps inflammation and chronic disease at bay
• reduces stress and the release of stress-related hormones
• accelerates the circulation of disease-fighting white blood cells (WBCs)

۴. Get enough sleep
Healthy adult participants who slept a minimum of eight hours each night over a two-week period showed a greater resistance to the virus. Those who slept seven hours or less each night were about three percent more likely to develop the virus after exposure.
One reason may be that the body releases cytokines during extended periods of sleep. Cytokines are a type of protein. They help the body fight infection by regulating the immune system.
5. Calm down
For years, doctors suspected there was a connection between chronic mental stress and physical illness.
Finding an effective way to regulate personal stress may go a long way toward better overall health, according to a 2012 study published by the National Academy of Sciences. Try practicing yoga or meditation to relieve stress.
Cortisol helps the body fight inflammation and disease. The constant release of the hormone in people who are chronically stressed lessens its overall effectiveness. This can result in increased inflammation and disease, as well as a less effective immune system.

۶. Drink green tea
For centuries, green tea has been associated with good health. Green tea’s health benefits may be due to its high level of antioxidants, called flavonoids.
According to a study published in the Journal of the American College of Nutrition, several fresh-brewed cups a day can lead to potential health benefits. These include lower blood pressure and reduced risk of cardiovascular disease.
7. Add color to meals
Do you have trouble remembering to eat your fruits and vegetables at every meal? Cooking with all colors of the rainbow will help you get a wide range of vitamins such as vitamin C.
8. Get a flu vaccine
9. Practice good hygiene