Nowadays we want to do all kinds of activities, but to do so we must be completely healthy. This leads us to consider the importance of maintaining our defenses in optimal condition. Those who have a immune system strong have a greater chance of avoiding colds, flu and other enfermedades common.
Strengthen defenses It becomes a priority to protect ourselves from external agents and stay healthy. In this article we will explore various ways to achieve this through daily habits, balanced diet and specific care backed by science.
Take care of the food
the basis of a immune system strong lies in one balance diet and rich in nutrients. Eat fresh foods such as fruits, vegetables y lean protein is essential for this purpose. In addition, certain micronutrients play a direct role in strengthening our immune system:
- Vitamin C: Present in fruits such as Kiwi, Citrus, the broccoli and peppers, helps keep defenses in good condition.
- Omega-3s: The blue fish such as salmon and sardines They promote immune health thanks to their anti-inflammatory properties.
- Probiotics: El kefir, the natural yogurt, the sauerkraut and the kombucha tea contribute to the maintenance of a balanced intestinal flora, essential for our defenses.
It is also important to avoid the consumption of refined sugars y ultra-processed, since these do not provide nutrients and can weaken the organism.
Eliminate all forms of stress
El Stress is a silent enemy that negatively impacts our health and immune system. The prolonged release of cortisol, the stress hormone, can lower our defenses, making us more susceptible to illness.
Incorporate techniques of relaxation such as yoga, the meditation and reading of creative writing can be of great help in reducing anxiety levels. Taking time for ourselves and doing activities that we enjoy can make a big difference in our general well-being.
Do some sport
Practice physical exercise Moderate exercise has multiple benefits for the body, including positive effects on the immune system. During physical activity, the body eliminates toxins, is improved circulation and efficiency is increased in the immune response.
Some recommended options are:
- Swimming
- yoga or pilates
- Running or walking at a fast pace
- Low-impact activities such as tai chi
It is important not to fall into the error of overtrain, as this could have the opposite effect, weakening the defenses.
Sleep well
El rest It is essential for our body to carry out cell regeneration processes. During sleep, the body optimizes metabolic functions and improves the production of molecules responsible for fighting infections.
To improve the quality of sleep, it is recommended to establish regular hours, create a Propitious environment to sleep and avoid using electronic devices before bedtime. It is advisable to sleep between 7 y 9 hours daily for adults.
Hydration for the body
El water plays a crucial role in the proper functioning of our body. Staying hydrated helps eliminate toxins, improve circulation and maintain mucous under optimal conditions to repel pathogens.
In addition to drinking water, you can supplement with infusions, broths y natural juices. The green juices, made with fruits and vegetables, not only hydrate but also provide essential nutrients.
Avoid refined sugars
Excessive consumption of refined sugars is associated with inflammatory processes and a weakening of the immune system. It is preferable to opt for Natural sources of sweetness like fruits y natural sweeteners in moderate quantities.
Plan a rich diet Eating whole, natural foods is an excellent way to avoid products with added sugars and strengthen our body.
Acquiring healthy habits and maintaining a balanced routine allows us to strengthen our defenses and enjoy a better quality of life. Paying attention to nutrition, rest, hydration and physical activity are fundamental pillars for a strong and efficient immune system.
