How to strengthen our immune system?

On the other hand, the environment poses a continuous challenge to our defenses: pollution, toxic chemicals, bacteria, viruses and fungi add stress to the immune system.

Many are the factors that can alter our defenses; Some will not depend on us, since they are internal factors (autoimmune diseases, seasonal changes, extreme ages of life ...), but there are other external factors on which we can act.

Enemies of the immune system:

• An unbalanced diet
• Snuff smoke
• The caffeine
• Environmental pollution
• Stress
• Sedentary lifestyle
• Excess physical exercise

They cause our body and immune system to weaken, facilitating the spread of infections despite the (colds, flu, cystitis, etc.) and a longer duration of the same.

When should we suspect that our defenses are down?

There are symptoms that can give us clues, What:

• Pupae on the lips
• Tiredness greater than usual
• Wounds that take time to heal
• muscle aches without having practiced exercise
• Brittle hair and nails

The end of the summer holidays is a good time to help our immune system deal with the pathogens that attack it. Some good strategies to increase natural immunity are found in diet and physical exercise.

3 Tips to activate our defenses

1. Follow a balanced diet

Food is a very important factor for the immune system. There is a direct relationship between the two, since if this is inadequate or insufficient there is a fall of the defenses, and on the contrary, if it is balanced and complete, it helps to keep them in shape or even strengthens them. By following some simple food advice, we will charge ourselves with energy to face going back to work, and in the case of children, going back to school.

Let's not forget that You have to eat everything: a varied diet with an adequate proportion of all nutrients (fats, carbohydrates, proteins, vitamins, minerals) guarantees an internal balance that also serves as a protective shield.

High-fat diets reduce the immune response. However, it is not only a question of quantity, since the origin of the fats that we introduce into our diet is also important. It agrees include monounsaturated fats, present in blue fish, nuts, olive oil, sunflower or soy. Regularly consuming fermented dairy products (yogurt, kefir) contributes to increasing defenses.

Essential nutrients for the immune system:

• Vitamin C: reduces the duration and severity of colds and flu. We find it in fruits, vegetables and vegetables, such as strawberries, kiwi, citrus fruits, melon, pepper, tomato and cabbage.
• Vitamin A: contributes to maintaining natural barriers against infections (mucous membranes). We find it in liver, butter, cream, eggs, dairy products and some fruits such as apricots, cherries, melons and peaches.
• Vitamin E: increases the immune response. Present in wheat germ oil, soybean oil, cereals (bread, rice, whole wheat pasta ...), olive oil, green leafy vegetables and nuts.
• Other vitamins: vitamins of group B are of special importance; both foods of plant and animal origin are rich in it: meat, organ meats, fish, shellfish, eggs, cereals, legumes, fruits, green leafy vegetables ...
• Iron: liver, meat (especially horse meat), fish and eggs.
• Zinc and selenium: present in almost all food groups.

2. Regularly practice physical exercise

In general, it is preferable to practice some type of aerobic exercise, which allows you to move many parts of the body at the same time, such as swimming or cycling. The intensity of the exercise must be moderate, straining until you lose your breath is never recommended.

Avoid overexertion. If you are not used to exercising, you should start practicing it in moderation, adapting it to your physical condition and age. You can progressively increase the intensity of physical exercise, but always avoiding getting too tired.

3. Sleep well and rest

We must not forget two other important factors: night rest, respecting sleep time (between 6 and 8 hours), since some of the defense cells are produced during rest; and taking care of our skin, the physical barrier that keeps infections at bay.

It is important to have a medical check-up once a year to monitor your health. They include a complete Preventive Medicine Program (consultation, exploration and diagnostic tests) that will offer you an assessment of your state of health and recommendations for taking care of yourself.

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