Acute respiratory infections, including Covid-19, are one of the leading causes of death worldwide.
A healthy immune system allows the body to fight infection, proper nutrition and sports can support it.
However, this point is often overlooked in public discussions about immunity.
Today we will talk about the main ways of how you can boost your immune system. Stay with us and learn all the details about it.
So, how to boost your weak immune system with a healthy diet? Let’s take a closer look.
Healthy nutrition.
You need to maintain a healthy diet including vegetables, fruits, nuts, legumes, meat, fish, and dairy products provides the body with vitamins, minerals, and other substances important for the full functioning of the immune system.
However, researchers acknowledge that dietary supplements are a safe, effective, and inexpensive way of supporting the body when food is unable to cover all its needs and provide enough Omega-3 vitamins, minerals, and fatty acids.
“Tough in-susceptibility isn’t going to protect anybody from the infection, the best protective measures are social distancing and hand washing,” immunologists say.
However, the immune system helps the body cope with the virus, and we want it to function properly when faced with infection.
Researchers explain: vitamins and minerals are necessary for the synthesis and maintenance of antimicrobial protein activity, cell differentiation, and phagocytic activity. They are also important for supporting the functioning of lymphocytes, the production of cytokines, and antibodies.
In particular, vitamin C is important for maintaining the barrier function of the epithelium, the growth of immune cells, the migration of white blood cells to places of infection, and the production of antibodies.
Vitamin D enhances the activity of monocytes, regulates the production of cytokines, supports the action of antigens. Its metabolites regulate the production of antimicrobial proteins that kill pathogens and help reduce infection.
The deficiency of vitamin E and selenium in the body can give the virus a chance for mutations and allow it to become stronger. Several studies show that poor nutrition in population leads to the development of more pathogenic strains of viruses, thereby increasing the burden on the healthcare system.
Foods for that will boost your immune system
We advise you to eat more vegetables and fruits. It is a source of vitamins and minerals that are important for maintaining the immune system and virus protection.
High-fiber foods for immune system health are also important – they promote the growth of beneficial bacteria in the intestines, which also help the immune system. Fatty fish should be included in the diet – this is a source of omega-3 fatty acids, which are important for regulating immunity. Finally, meat is important as a source of iron and vitamin B12. Individuals who do not eat meat should take nutritional supplements to boost the vegan immune system.
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Consuming prebiotic foods can help populate your intestines with beneficial bacteria. However, doctors offer just to eat more plant foods – the fiber contained in it will be a good environment for the growth of beneficial bacteria that are already in the large intestine.
Most often, a lack of vitamins A, C, D, and E, magnesium, and zinc are observed in the diet. Older people lack vitamin B6. Women lack folate, iron, and copper. The lack of certain vitamins and minerals depends on the region and social group but is present almost everywhere.
Physical activity
Take your workout routine to the next level to strengthen immunity. While excessive physical activity can, on the contrary, disrupt it, this is due to competitive stresses, hormonal changes, and overstrain. And if your main goal is to activate the protective functions of the body, and not participate in the competition of bodybuilders, do running, cycling, and some home workouts. Walk a lot if it is possible.
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It will have a good effect on well-being, state of health, improve blood circulation and lymphatic drainage, help to remove mucus from the bronchi, and increase the response of the immune system. With regular moderate exercise, the likelihood of getting a respiratory infection is reduced by 50 percent.
Be sure to get enough sleep
A night of healthy full sleep will allow the body to restore strength, the nervous system, energy reserves, increase immunity. A 7-8 hours rest is required. Do not forget that with a lack of sleep, a person becomes irritable and inattentive. It contributes to the development of stress.
Quit smoking and alcohol
During smoking, a focus of inflammation is created in the mouth, which focuses the attention of the body’s immune forces. Therefore, smokers are more prone, for example, to tuberculosis or cancer.
Alcohol also suppresses the protective abilities of a person, increasing the risk of oncology and liver diseases. Therefore, to improve immunity, you should stop smoking and reduce alcohol consumption.
Conclusion
Every day we are surrounded by many viruses and harmful bacteria. But how often do we ask ourselves what specific virus we are faced with today? We only think about this when we find coronavirus symptoms in ourselves. Any virus goes through its cycle, and if the immunity is strong, then this cycle does not even start.
During a Coronavirus pandemic, the need to maintain the body’s defenses is more relevant than ever: strong immunity can protect a person from being infected with viral and bacterial infections. In any situation, keep great spirits – a good mood strengthens the immune system.
