4 Effective tips to strengthen the immune system
Every year, as winter approaches, we find ourselves tired, with less energy, and fall ill more easily. The immune system is weak. But are there any simple tips to put in place to boost your immune defenses?
1- What is the immune system?
Our body is exposed to attacks from pathogens. At times without knowing it, he can fight thanks to complex mechanisms that allow him to be protected.
Our antibodies can detect viruses and bacteria without good immune defenses and can cause more or fewer illnesses. Without an immune system, the body is unable to defend itself against invaders.
Can we strengthen our immune defenses?
Four fundamental pillars for strengthening immunity:
- Quality sleep
- Stress and tiredness
- Physical activity
Good nutrition is essential for maintaining and even strengthening the immune system. 70% of our immune defenses are located in the intestine.
For this reason, it is important to take care of your intestinal flora by regularly taking probiotic cures.
The lactobacilli contained in yogurts are essential probiotics for maintaining the balance of the intestinal flora. 1 or 2 yogurts a day for a few weeks can be enough to guarantee a good balance.
Food supplements are also a quick and effective way to regain good intestinal symbiosis.
Filling up on vitamins is a required factor in improving the immune system. Eat fruits and vegetables, favoring citrus fruits but also kiwis, cherries, and blackcurrants to take advantage of vitamin C, whose role in the immune system is known.
A diet rich in vitamin D stimulates the production of antibodies. Remember to regularly consume mackerel, herring, sardines, and anchovies to replenish vitamin D.
Avoid foods containing additives that are harmful to the intestinal flora by destroying the good bacteria responsible for maintaining the immune system.
2- Quality sleep
White blood cells are like soldiers who constantly fight against pathogens that harm our bodies. Lack of sleep decreases the number of our white blood cells.
Although the quality of sleep varies greatly from person to person, sleeping 7 to 8 hours per night helps maintain the number of white blood cells. Avoid exciting activities at the end of the day to cool down before dark.
3- Stress and tiredness
Modern life is often a source of stress and overwork, which are factors that seriously damage our intestinal flora.
Practice relaxation activities such as reading, yoga, and meditation to reduce the stress load that affects our immune defenses. Magnesium consumed at a rate of 400 mg/day has an anti-fatigue action.
Remember to regularly consume seafood, almonds, cashew nuts, wholemeal bread, and rice to ensure good magnesium intake.
4- Physical activity
Practicing regular physical activity, even moderate, is beneficial for strengthening the immune system. Between 30 and 60 minutes of sport 3 times, a week reduces the risk of respiratory infections. However, people who are not very athletic mustn’t generate excessive fatigue. An exhausted body is no longer able to resist pathogens because the immune system is depressed.
it’s up to you to find the right balance.
- Eat a balanced diet, favoring foods rich in vitamins.
- Take regular courses in probiotics.
- Avoid foods that contain additives that destroy intestinal flora.
- Eat foods that contain vitamin D and magnesium.
- Do activities that lower stress and anxiety.
- Practice regular physical activity without generating excessive fatigue.
- Try to sleep 7 to 8 hours.