With the pandemic situation we are living in, it is always important to remember the importance of maintaining a strong immune system capable of performing the functions for which it was designed – defending our body from possible external threats.
We doubt that by now you don't already know all the hygiene and social distancing precautions by heart. But have you thought about the care you can take from the inside out to improve your health? The key is your immune system.
Often neglected, it plays a fundamental 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
If there were an “immunity pyramid”, diet would be the base. Eating foods rich in antioxidants and with anti-inflammatory properties plays a key role in protecting our bodies.
Antioxidants are protective substances that help stabilize free radicals, making them more stable and reducing the likelihood of damage to healthy cells. Vitamin C – found in fruits and vegetables such as oranges, lemons, kiwis, cabbage and spinach – is the antioxidant par excellence, preventing oxidative stress in cells. Vitamin C is not produced by our bodies, so it is important that we consume it through our diet. Vitamin E is also a powerful antioxidant found in vegetable oils, nuts 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 reduce inflammation play a key role in strengthening our immune system. Turmeric and ginger are very important anti-inflammatories that we can include in our diet.
2. Do not neglect 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 are living in is no excuse to neglect yourself! Choose to exercise outdoors, in spaces with few people, or even at home.
3. Prioritize your gut health
Yes, you heard right! Gut health is crucial for the proper functioning of the entire body. The role of the intestine is so important that it is already considered our second brain!
It is essential to maintain a balanced intestinal flora, as an imbalance is likely to lead to an increase in intestinal permeability and subsequent inflammation, with consequences in the reduction of the response capacity of our immune system.
A poor and inadequate diet and a very stressful lifestyle can contribute to this imbalance in the intestinal microbiota.
To help you maintain balance, choose foods rich in probiotics – live microorganisms that help to regulate the intestinal microbiota by developing beneficial bacteria and preventing the proliferation of harmful ones. You can find them in fermented foods, such as yogurt and kefir.
Alternatively, supplementing with probiotics containing Lactobacillus and Bifidobacteria can help you rebalance your intestinal flora.
4.Have a restful sleep
The importance of a good night's sleep is often wrongly undervalued. Several studies claim that sleeping less than 6 hours a day is one of the factors that contributes to the weakening of our immune system.
Sleep is a physiological process that provides our body with recovery, regulation and protection characteristics, affecting a variety of immunological functions. Sleep deprivation increases the body's susceptibility to infectious agents, the production of the stress hormone cortisol and the decrease in defense capacity.
Try to maintain a satisfactory sleep routine and sleep between 7 and 9 hours daily.
There are also some supplements that contain melatonin that can help you get a good night's sleep.
As you can see, small steps in your routine will help you keep your immune system strong and capable of defending you from harmful agents.
Try changing some habits, you will feel even better!
