High defenses during the summer

| The correct functioning of the immune system will allow us to deal more effectively with possible trivial infections that can be complicated if the immune system is not healthy.Keep your defenses high also in summer!

It seems that we focus on improving our defenses only in cold seasons and with the arrival of summer and heat we forget about it. However, with sudden changes in temperature, increased sweating due to heat, incorrect hydration and air conditioning, our defenses can also be impaired and we can suffer minor infections that could be tried to prevent.

Diet and physical activity

Beyond alterations of the immune system that we cannot control, such as autoimmune diseases or those of advanced age, there are two external factors that we can well modify in order to strengthen the immune system: diet and physical activity.

The diet It has to be balanced, eating everything in adequate proportions so that the contribution of nutrients is as wide as possible. Both overeating and not eating properly can seriously affect the immune system, making us more prone to disease.

Some of the essential nutrients for the proper functioning of our defenses are:

• , which helps to strengthen the natural defenses of the mucous membranes; foods rich in it are liver, dairy, eggs, apricots, cherries, and melons. Some precursors of vitamin A are beta carotenes, very present in carrots, tomatoes and red pepper.
• , in its different forms (B1, B6, B12), present in cereals, legumes, fruits, eggs, dairy products, seafood and (salmon, tuna, horse mackerel, herring, anchovy, sardine, emperor, swordfish). Likewise, it must be said that oily fish provides the eight essential amino acids of the body and that it is not capable of producing itself.
• , which increases the production of interferon, a protein involved in immune response processes; It is found in citrus fruits, papaya, cantaloupe, strawberries, cabbage, spinach, and onions.
• , with a great antioxidant power, very present in olive oil, cereals, nuts and dark leafy vegetables, such as watercress, cabbage, chard, spinach, parsley, kale and broccoli.
• Iron, present in greater proportions in red meat and to a lesser extent in spinach, chard and.
• Polyunsaturated fatty acids like omega 3, omega 6 and omega 9 acids, very present in blue fish, shellfish, nuts, soybeans and cereals.
• Zinc and selenium, present in a large number of foods and in greater proportions in legumes, blue fish, shellfish, fruits and vegetables.
• Antioxidants, which help prevent and repair cell damage; They are abundant in tomatoes (lycopenes), green tea (catechin), pure chocolate (flavonoids) and blueberries (polyphenols), among other foods.

On the other hand, the practice of adequate and moderate physical activity at age it is beneficial for the locomotor, cardiovascular, respiratory and immune systems. It is preferable to carry out an aerobic physical activity, such as running, cycling, rowing or elliptical treadmill.

Other measures…

For defenses, and especially in summer, a correct skin care, the first defensive barrier of our body. It is advisable to avoid prolonged exposure to the sun, especially between noon and four in the afternoon, always with sun protection and with proper hydration with a moisturizer after sunbathing.

It should also be remembered that, although a correct hydration It is important throughout the year, it becomes more important in summer, where with rising temperatures and sweating our need for water intake is increased.

The heat also causes the air conditioners to be used. Do not expose yourself directly to them, do not leave them on overnight, humidify the environment when they are working and do not put them below 23ºC.

HEALTH AND SUMMER

Taking into account these simple recommendations, we can enjoy a pleasant summer and a well-deserved vacation without having to worry about health problems. If we have any problems or queries, we can always resort to the one that the company offers its policyholders completely free of charge. / p>

• A complete and balanced diet will provide us with the necessary nutrients to maintain high defenses.
• Exercising, not exposing ourselves to direct air conditioning, protecting ourselves from the sun and excessive heat… are other necessary measures.
• Many health insurances offer a Medical Guidance service to consult a specialist in case of doubt.