With the pandemic situation we are living in, it never hurts to remember the importance of maintaining a strong immune system capable of performing the functions it was designed for – defending our body from possible external threats.
We doubt that, at this point, you still don't know all the hygiene and social distancing precautions by heart. But have you thought about the care you can have from the inside out to improve your health? The key is in the immune system.
So often neglected, 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
If there was a “pyramid of immunity”, food would be the base. The consumption of foods rich in antioxidants and with anti-inflammatory properties plays a key role in protecting our body.
Antioxidants are protective substances that participate in the stabilization of free radicals, making them more stable, reducing the likelihood of damage to healthy cells. Vitamin C – present 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 body, so it is important that we consume it through our food. 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. Curcuma (commonly known as saffron) and ginger are very important anti-inflammatories 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 be careless! Choose to exercise outdoors, in spaces with few people, or even at home.
3. Prioritize your gut health
Yes, you heard right! Intestinal health is crucial for the proper functioning of the entire organism. The role of the intestine is so important that it is already considered our second brain!
It is essential to keep the intestinal flora balanced, as a lack of control is likely to generate an increase in intestinal permeability and subsequent inflammation, with consequences in the decrease 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 contribute to the modulation of the intestinal microbiota, through the development of beneficial bacteria and preventing the proliferation of harmful ones. You can find them in fermented foods such as yogurt and kefir.
Alternatively, probiotic supplementation with 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 often sleeping 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 recovery, regulation and protective characteristics, affecting a variety of immune functions. Sleep deprivation increases the body's susceptibility to infectious agents, the production of the stress hormone -cortisol - and a decrease in the defense capacity.
Try to maintain a satisfactory sleep routine and sleep between 7 and 9 am daily.
There are also some supplements that contain melatonin that can help you get a good night's sleep.
As you can see, these are small steps in your routine that will help you keep your immune system strong and capable of defending you against aggressive agents.
Try changing some habits, you'll feel even better!
