How To Strengthen The Immune System
The immune system protects the body against harmful agents and its function is to defend against infections and diseases, destroying pathogenic cells. That is why it is important to learn to strengthen the immune system.
According to the Artitis Foundation, the immune system is the body’s natural defense against infections, such as bacteria and viruses. Through a well-organized reaction, your body attacks and destroys the infectious organisms that invade it. These foreign bodies are called antigens.
Strengthen the immune system
Let’s see some tips to take care of and improve our immune system:
1. Reduce stress
Stress is capable of altering moods. This could directly affect the immune system. How? Damaging the resistance of this system, increasing the chances of contracting diseases.
To reduce stress, we recommend:
- relaxation methods,
- meditation,
- breathing exercises,
- yoga or tai-chi
- contact with nature whenever possible.
2. Physical exercise
The benefits of regular exercise affect the immune system. We recommend walking for at least 20 minutes, four or five days a week.
When you exercise beyond your personal limits, you run the risk of acquiring other diseases and injuries, so it is very important to adjust the intensity, so as not to harm yourself.
3. Get adequate sleep
As we know, sleep is an important factor in keeping our body in optimal condition. When we don’t sleep the necessary hours, our immune system is also affected. This is because inflammatory cytokines increase while T cells decrease.
4. Beneficial nutrients
Certain nutrients can help strengthen the immune system.
Vitamin C
It is the most important nutrient for the immune system. Increases the production of cells that fight infection.
Vitamin C is found in citrus fruits, bell peppers, strawberries, kiwis, mangoes, tomatoes, sweet potatoes, cauliflower, kale, broccoli, and Brussels sprouts among others.
Vitamin E
It stimulates the production of cells that kill germs, and protects the body from environmental pollutants.
Sources of this vitamin can be found in a wide variety of fruits and vegetables, whole grains, legumes, seeds, and nuts.
Carotenoids
They are rich in beta-carotene and are found in foods like apricots, peaches, watermelon, corn, turnips, cabbage, sweet potatoes, squash, beets, broccoli, asparagus, and corn.
These fruits and vegetables contain antioxidants, which help repair cells damaged by free radicals.
Foods rich in beta-carotene provide vitamin A and improve immune system function.
Selenium and Zinc
Selenium is found in tuna, meat, whole grains, and Brazil nuts. For its part, zinc is found in dairy products, nuts, seafood, red meat, beans and whole grains.
Zinc is very important because it contributes to the reactions that regulate T cell function. T lymphocytes are vital in the identification of antigens.
5. Supplements
Apart from the nutrients that we acquire with food, in certain cases it may be necessary to help us with supplements that help us strengthen the immune system. Some of them are:
- Echinacea : plant that stimulates the formation of white blood cells.
- Cat’s claw : acts as a natural antibiotic, helping us to increase our defenses.
- Royal jelly : substance obtained from bees. It increases the proliferation of lymphocytes and thus stimulates the nervous system and the immune system.
What do you think of our tips to strengthen the immune system? Remember that these are tips that can help you if you are looking to strengthen your immune system, but that in no way replace the application of medical treatment. If you think you may have problems with your immune system, it is best to consult your doctor.
