Reinforcement of the immune system in full pandemic: tips

With the pandemic situation we live in, it is never too much to remember the importance of maintaining a strong immune system capable of performing the functions for which it was conceived - to defend our body from possible external threats.

We doubt that, at this time, do not know all the care of hygiene and social distancing. But you have already thought of the care you can have from the inside to improve your health ? the key is in the immune system.

So often discarded, it plays a key role in combating microorganisms such as bacteria, fungi and viruses. Want to know how to strengthen it ? Check out our tips.

1. Nourish the body well

Antioxidants are protective substances that participate in free radical stabilization making them more stable, reducing the likelihood of damage to healthy cells. Vitamin C - present in fruits and vegetables such as orange, lemon, kiwi, cabbage and spinach - is the antioxidant by excellence, preventing oxidative stress of cells. Vitamin C is not produced by our body, so it is important that we consume it through our diet. Vitamin E is also a powerful antioxidant present in vegetable oils, dry fruits and seeds.   minerals such as selenium, zinc, manganese and copper, present in some foods, are also important antioxidants.

A good way to ensure the recommended daily dose of these vitamins and minerals is through supplementation.

Some foods that diminish inflammation play a major role in strengthening our immune system. Curcuma (commonly known as saffron) and ginger are very important anti-inflammatory drugs that we can include in our diet.

2. Do not neglect the practice of physical exercise

Regular physical activity is essential for our physical and mental well-being, particularly important in the case of respiratory diseases.

The pandemic we live in is no excuse to neglect! Opt to practice outdoor exercise, in spaces with few people, or even in your home.

3. Prioritize your intestinal health

Yes, heard well! Intestinal health is crucial for the proper functioning of the whole body. The role of the intestine is so important that it is already considered our second brain!

It is essential to maintain balanced intestinal flora, as a DES O is likely to generate an increase in intestinal permeability and subsequent inflammation, with consequences in decreasing the response capacity of our immune system.

A poor and unsuccessful diet and a very stressful lifestyle can contribute to this imbalance of the intestinal microbiota.

To help you maintain balance, opt for probiotic -rich foods - living microorganisms that contribute to the modulation of intestinal microbiota through the development of beneficial bacteria and preventing the proliferation of harmfulness. You can find them in fermented foods, such as yogurt and kefir.

Alternatively, supplementation with probiotics with lactobacillus and bifidobacteria can help you rebalance your intestinal flora.

4.Have a repairing sleep

The importance of a good night's sleep is often wrongly undervalued. Several studies say that sleep often less than 6 hours is one of the factors that contributes to the weakening of our immune system.

Sleep is a physiological process that gives our body characteristics of recovery, regulation and protection, affecting a variety of immunological functions. Sleep deprivation increases the susceptibility of the body to infectious agents, the production of stress hormone -c OL - and decreased defense capacity.

Try to maintain a satisfactory sleep routine and sleep between 7 to 9h daily.

There are also some supplements that contain melatonin and can help you have a good night's sleep.

As you see, they are small steps in your routine that will help you keep your immune system strong and capable of defending it from aggressor agents.

Try changing some habits, you will feel even better!

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