Do you get sick with a certain frequency or with questions about how to boost immunity healthily? Here are the best ways to make your body safer and how to protect it from disease.
Immunity X Food
If you are tired of getting a cold and want a healthier body, change some small habits to boost immunity naturally. In everyday life, even without seeing them with the naked eye, you are exposed to various viruses, bacteria and other antigens.
You will likely get infections and other illnesses if your immune system weakens.
Fortunately, it is possible to strengthen your body’s defenses with a few simple strategies. Thus, once this protection is activated, it prevents you from getting sick easily and even makes the body recover faster.
10 Tips To Boost Immunity
The food you consume, the amount of water you drink, the way you sleep, and other aspects serve to boost your immunity. Keep reading and see 10 strategies to strengthen your immune system.
Avoid Smoking Cigarettes Or Consuming Alcohol
Both alcoholic beverages and cigarettes contain substances that weaken the immune system. Alcohol harms defense cells that cover the intestine, facilitating the entry of pathogens into the bloodstream. Likewise, tobacco harms the digestive and respiratory tracts.
To boost your immunity, try to distract yourself when the urge to drink or smoke appears. Also, avoid contact with people or situations that encourage this action.
Have A Balanced Diet
A diet lacking in nutrients affects immune cells’ and antibodies’ production and functioning. For this reason, following a balanced diet better prepares the body for microbial attacks and makes it recover more quickly from illness.
As no single food offers this protection, you need to make combinations.
It is advisable to consume two whole fruits daily, a portion of vegetables, lean proteins from meats such as chicken and fish, and plenty of water. Thus, your body will have adequate components to produce and maintain cells that increase immunity.
Start Practicing Physical Exercises
Physical activity stimulates the production and improves the performance of cells that fight diseases and prevent infections. It also serves to eliminate bacteria from the lung and airways and decrease the secretion of stress hormones that cause damage to the immune system.
The best options for boosting immunity are aerobic exercises such as walking, jogging, cycling, etc. You can start with 30 minutes daily, but 1 hour is ideal. This time is indicated for adults, seniors and teenagers as long as each person’s physical condition is respected.
Drink Water Regularly
Water is essential for the body, but we lose large amounts in everyday life through urine, sweat, breathing, etc.
In addition to bacteria and residues, vitamins and minerals, such as sodium, potassium, calcium, fluorine and others, also go together in this elimination. So if the organism doesn’t have enough water, its immunity is low.
Lack of nutrients and increased toxins in the bloodstream weaken the immune system. Therefore, try to drink more than 2 liters a day in summer and 1.5 liters in winter.
Start Sunbathing Every Day
Immune system cells need the energy to move and boost immunity in the body. This “fuel” comes from the vitamin D we produce when sunbathing.
In other words, if the defense cells are not reaching the right place, the person is more vulnerable to infections and other diseases.
So, to not worry about this issue, sunbathe before 10 am and after 4 pm for 15 to 20 minutes without sunscreen.
Unfortunately, the filter interferes with metabolizing vitamin D, but it is essential to be used again to avoid problems such as skin cancer after that time.
Decrease Consumption Of Processed Foods
In processed products, there are large amounts of sugar, salt, carbohydrates and bad fats. Furthermore, plenty of additives, colourings, preservatives and artificial sweeteners exist.
All of this leaves your immune system low, making it difficult for antibodies and immune cells to create and act.
The idea is to exchange industrialized foods, such as stuffed biscuits, snacks, ready-to-eat sauces, candies and chocolates, for natural foods like fruits.
Drink Tea More Often
Daily you have to ensure that your body receives the appropriate amount of water, and this can be with teas that contribute to strengthening the immune system.
Any type is good for health, but some stand out, like echinacea flower and peppermint, which have antibacterial, antifungal and anti-inflammatory properties.
The leaves of Ginkgo Biloba promote vasodilation that facilitates the transport of white blood cells, increasing immunity, while gentian operates in production.
Have A Good Sleep Routine
Apart from restoring the body, during sleep, there is the release of a type of cytokine that inhibits infections. Sleeping little reduces the amount of these substances and other cells that increase immunity. Each person has to rest for 7 to 8 hours at night.
To fall asleep quickly and soundly:
- Try to go to bed simultaneously every day.
- Illuminate the environment with natural light and reduce the use of electronics after 6 pm.
- If not possible, turn on dark mode for cell phones and computers.
Give Preference To Natural Sources Of Vitamins
The body needs certain vitamins to increase and maintain good immunity; among them are vitamins A, E, C and D. In greater or lesser amounts, they are easily found in a variety of natural foods, such as fruits, vegetables, legumes, meat, milk, eggs and cereals.
With simple habits, you can consume the necessary dose every day. For example, buy seasonal fruit to eat at least 2 servings. Leave the dish colorful with greens and vegetables at lunch and dinner. For breakfast and snacks, drink milk or yogurt with whole grain cereal.
Avoid Going On Drastic Diets
It makes no sense to lose weight and get sick, so don’t consider adopting diets that rob your body of nutrients. Trying miracle regimens makes your body a ripe dish for attracting infections, including Covid-19.
The immune system cannot function without vitamins, minerals, and adequate water.
Not abusing amounts of sugar, bad fats (saturated and trans), and salt healthily promotes great weight loss. Consuming alcohol moderately, sleeping well and doing physical activity define the silhouette and increase immunity.
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