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How to Increase Endurance Naturally

Weak immunity can increase the risk of infection and disease. Therefore, you need to maintain and increase your body's resistance to being strong against viruses and other germs.

The body's immune system or immune system is like a shield that keeps you from attacking viruses and bacteria that cause disease. If your immune system is strong, you can avoid various infectious diseases, including COVID-19, which is currently endemic.

How to Increase Endurance Using Natural Ingredients
There are several natural and easy-to-find ingredients that can be used to strengthen the immune system. Some of these natural ingredients include:

1. Ginger
Ginger has antioxidant, anti-inflammatory, and antibacterial properties. Because of this, ginger is believed to strengthen the body's resistance and prevent infection.

To get the various benefits of ginger, you can consume ginger that is processed into ginger tea, cooking spices, or herbal products that contain ginger extract.

2. Royal jelly
A number of studies have stated that the amino acids, fatty acids, and phenolic compounds in royal jelly are effective for preventing damage to body cells due to free radicals. Royal jelly is also known to have antioxidant properties that can strengthen the body's resistance so that it can be used as a healthy nutritional intake.

3. Ginseng
Ginseng contains the active compound ginsenoside which has a myriad of health benefits, from maintaining endurance, overcoming fatigue, and reducing the risk of heart disease and cancer.

4. Meniran leaves
Several studies have shown that meniran leaves contain lots of antioxidants and anti-inflammatory substances. These studies also show that meniran leaves can strengthen endurance, reduce inflammation, prevent tumor cell growth, and maintain liver health.

Apart from the four natural ingredients above, other natural ingredients that you can consume to strengthen your immune system are garlic, honey, green tea, and turmeric.

Practical Tips to Increase Endurance
To keep your immune system strong against infection, apart from consuming the natural ingredients above, you are also advised to live a healthy lifestyle which consists of the following steps:

1. Adequate rest
Sleep is the body's natural way to recharge and repair damaged body tissue. When you are sleep deprived, your body will be prone to health problems. One of the disturbances that can occur due to lack of sleep is a weakened immune system.

Therefore, make sure you sleep enough every day. Adults are encouraged to sleep 7–9 hours a day, while children and adolescents have 8–11 hours of sleep.

2. Overcoming stress
Severe or prolonged stress can not only cause psychological problems, such as depression and anxiety disorders, but also a weakened immune system. This is the reason why you are prone to illness if you experience stress frequently.

Therefore, you need to manage stress and stay away from things that can stress you out to keep your immune system strong while maintaining your mental health.

3. Getting used to regular exercise
There are many benefits that can be obtained if you exercise regularly. In addition to strengthening the body's resistance so you don't get sick easily, regular exercise can also increase concentration, make you sleep better, and maintain ideal body weight.

To get the various benefits of exercise above, you just need to regularly exercise for 30 minutes every day. The choice of sports varies, from physical training in the gym, cardio, swimming, or just walking.

4. Eating a balanced nutritious diet
By following a healthy diet, your body will get a variety of nutrients, such as protein, zinc, vitamin C, vitamin A, omega-3, and antioxidants, which can increase endurance.

You can get these nutrients from various types of food, such as fish, eggs, nuts, fruit and vegetables, and certain herbal plants, such as ginger.

5. Stау аwау frоm cigarettes and аlсоhоlіс drіnkѕ
The habit of smoking, inhaling secondhand smoke, and consuming alcoholic beverages can disturb your health. These things can also cause weak body resistance.

Therefore, don't smoke, avoid cigarette smoke, and limit your consumption of alcoholic drinks so that your immune system works optimally so that it is strong against disease.

To strengthen your immune system, you can use several natural ingredients that are processed into drinks, teas, herbs, cooking spices, and in the form of herbal products. However, you should consult your doctor first, especially if you are pregnant, breastfeeding, or have certain medical conditions.

In order to be able to ward off virus attacks and various germs, keep your immune system using the methods above, wash your hands properly, and keep yourself and the environment clean.