Serene Eats
Related Articles
With the arrival of autumn, strengthening your immune system helps prevent illnesses such as flu and colds. However, what few people know is that changing simple habits , such as getting more sleep or starting physical activities, also greatly helps your body’s cells defend themselves.
Our body’s immune system is a set of cells, proteins, tissues and organs that defend us from external agents, such as viruses and bacteria. However, if it is not properly maintained , our immunity becomes weak and any rain can knock us out. To avoid this situation, basic purchases at butchers and greengrocers help us defend our bodies .
In the following text, we give some tips for people of all ages to strengthen their immunity . Healthy eating is the main one, but we present many others. Let’s check it out?
1. Consume more natural vitamins
Pineapple, kiwi, lemon and acerola are rich in vitamin C. Dark green vegetables are a great source of vitamin E. Omega 3 is found in fish such as tuna, sardines and salmon.
Nuts and whole grains are a good option to increase the body’s zinc intake . All of these vitamins are essential for strengthening the immune system .
2. Trust in spices and natural remedies
Some spices are natural remedies and greatly help to increase immunity. Turmeric , for example, has anti-inflammatory, antioxidant and antibacterial properties. Ginger , in addition to eliminating harmful bacteria in the body, increases the body’s defenses.
Onions and garlic not only add a special flavor to food, but they are also anti-inflammatory, antibacterial, and antifungal agents. Finally, propolis , because of its antioxidant action, is one of the favorites among nutritionists to boost immunity.
3. Get some sun every day
The main source of vitamin D , it is advisable to spend some time in the sun every day, without sunscreen, preferably before 10 am and after 4 pm . This vitamin is essential for strengthening bones and the immune system’s defenses.
4. Drink water regularly
Hydration is essential for the proper functioning of the body, especially the defense cells. Drinking at least two liters of mineral or filtered water every day is enough to strengthen the immune system . Teas, juices and plant-based milks are not included in this count.
5. Practice physical exercises
They reduce stress and increase the production of antibodies in the body . Even at home, it is possible to do 30 minutes of physical activity a day , using simple materials, such as a rope or chair, or even your own body.
Household chores , such as sweeping the house or cleaning the bathroom, help, although they are not a complete substitute for gym workouts . You can increase the pace of your movements or dance while cleaning to increase movement, burn calories and reduce stress .
6. Take care of your sleep
Sleep 8 to 10 hours a night or, if you can’t, rest your body and mind as much as you can. Control your emotions and avoid insomnia, anxiety, fear and panic, all of which contribute to the release of immunosuppressive substances, such as cortisol . If you can’t control yourself, seek help from a psychologist , either in person or online .
7. Reduce consumption of processed foods
Frozen foods, such as pizzas and lasagnas, and fast food are full of preservatives and other substances that are harmful to health . These foods cause infections in the body and lower the body’s immunity .
8. Avoid alcohol and cigarettes
Both legal drugs, such as alcohol and tobacco , and illegal drugs, significantly lower the immune system, leaving the body defenseless and predisposed to infections . If you can’t cut out these habits completely, try to cut back on them for the sake of your body’s health.
9. Forget about diets
No, you shouldn’t ignore the other tips. But while strengthening your immunity , avoid very restrictive or low-calorie diets. Maintain a balanced diet , without cutting out essential nutrients. Reducing calories too much for your ideal weight will greatly lower your body’s defenses .
10. Drink tea
Antioxidant teas such as green, hibiscus, pomegranate, ginger, turmeric and apple with cinnamon improve metabolism, helping to defend the body as a whole. Remember, teas are not a substitute for drinking two liters of water a day; they are simply supplements to strengthen immunity .
As you can see, strengthening our body’s immunity is not difficult. All you need to do is adopt good daily habits and take good care of your diet. Also, avoid self-medication and always opt for natural remedies, as described here. Many people are unable to go out every day to stock the fridge with fruits, vegetables and legumes, but a vegetable garden at home is easy to do and is a great distraction.
To know if you have low immunity , just pay attention to the symptoms. Infections, fevers and chills, excessive fatigue, diarrhea, nausea and vomiting are some warning signs. If you identify with these symptoms, start taking care of yourself at home as soon as possible , following our tips.
