4 Tips to Strengthen the Immune System

Find out how to strengthen the immune system naturally

Strengthening the immune system is more important than ever. Our body's first line of defense at maximum strength guarantees protection against pathogens - viruses, bacteria, fungi, among others. These can weaken us and make us more susceptible to falling ill. A weak immune system is an open door to dangerous aggressors!

Sleep

Sleeping well, both in quality and quantity, is one of the most important factors in strengthening our defenses. It is known that when we sleep fewer hours than recommended, our immune system weakens, among other factors, against virus attacks. As night falls and light decreases, the melatonin hormone that regulates our sleep begins to increase. At this stage, as we get closer to bedtime, we should therefore gradually avoid devices and sources that produce light, particularly blue light. These decrease melatonin, making it more difficult to fall asleep. We should also avoid heavy meals and vigorous physical activity close to bedtime.

Physical activity

Physical exercise is one of the best allies for strengthening our immune system as it seems to increase the response of our first-line defense cells, the NK - Natural -Killer. These cells, which we can compare to real "special forces" produced by our body, are highly efficient and protective against pathogens such as viruses. However, as with everything, exercise should be moderate and balanced, as too much can lead to immunodeficiency.

Food and supplementation

What we eat is really important because it will provide the nutrients and substances that are essential for our systems to function normally, in this case the immune system. In addition, it will avoid "creating" an environment that is beneficial to the genesis of the disease. An alkaline diet rich in vegetables, tubers, roots, fruits and seeds is rich in vitamins such as A, C, E and minerals such as zinc and selenium. It also contains phytonutrients that can give your immune system extra strength. Avoiding trans and hydrogenated fats that can cause inflammation and opting for good anti-inflammatory sources such as omega 3 are also a good option. Low refined carbohydrates with a moderate or low glycemic index as well as good sources of protein with good fats and iron are also good options.

There are also supplements, not least because it's sometimes difficult to balance your diet these days, which can help a lot. These include protein Whey, Vitamin C and probiotics. Reishi mushrooms, Shiitake mushrooms and aged garlic extract can also help!

Meditate

Meditation is increasingly becoming a focus of interest in various areas of our health and one of them is the possible reduction of stress and its associated harms. In this sense, it seems that the act of meditation directly stimulates our immune system, increasing our level of happiness. Positivity seems to be linked to a greater stimulation of the defense system. It can also reduce stress, which in itself seems to be linked to inflammation and immunosuppression.

Now that you've got the tips, talk to experts in the field and protect yourself now!