How to strengthen the immune system?

January 10, 2024

In our daily lives, our immune system faces many challenges to take care of our health. During cold seasons, getting sick is more common, so in this article, we will tell you how you can help it cope.

Discover how to improve your immunity through a lifestyle that protects you from viruses, bacteria, and other health threats. It can even help prevent everything from the flu to more complicated diseases like chronic degenerative diseases.

Do I have strong defenses?

Let's start with a self-analysis of how our immune system is doing so far. If you frequently experience any of the following symptoms, it may be a sign that it is not in the best condition: colds, allergies, fatigue, nausea with vomiting, diarrhea, or hair loss.

If you identify with these, it is highly recommended to consult your doctor to determine if any additional tests or analyses are needed to rule out any specific illness. Additionally, you can adopt some of the following behaviors to improve your immune system and say goodbye to discomfort and illness.

Healthy Diet

A healthy diet is always the foundation for maintaining optimal health. Through food, we obtain essential nutrients to keep the immune system working as it should. Therefore, we must ensure to always incorporate fruits and vegetables, legumes, whole grains, proteins, and lean fats.

When it comes to more specific nutrients, it is ideal to consume enough vitamin B6, C, and E. Vitamin B6 can be found in proteins such as chicken, salmon, and tuna; also in bananas, potatoes, and green vegetables. Vitamin C is usually found in citrus fruits like oranges, but you can also find it in broccoli, tomatoes, and spinach. On the other hand, vitamin E can be obtained by incorporating nuts and seeds such as almonds, peanuts, and sunflower seeds into your diet.

Exercise and Stay Hydrated

Exercise increases general circulation in the body, which means that immune system cells can react more quickly to any threat. It will also help you maintain a healthy weight, which is very useful for keeping you away from risk groups for diseases such as obesity and type 2 diabetes. Moreover, you'll sleep better and reduce anxiety.

Hand in hand with exercise is hydration. It is important to remember that the human body is mostly water, so it is essential to consume enough. Dehydration is not beneficial for the immune system, as it makes cells need more time to fight diseases. It is fundamental to replenish all the water you lose throughout the day.

Be Careful with Stress

We know that stress is not positive for your mental health, but it doesn't help much with your physical health either. Stress affects the functioning of the immune system, as it causes an immunosuppressive response, therefore significantly increasing the risk of contracting or developing a disease.

This immunosuppressive response appears particularly in people with chronic stress, so if you are someone who lives with this, it is important to learn to identify it and find a way to relieve it. Identify the things that trigger it and try to reduce their incidence; also, engage in activities that reduce your stress levels such as meditation or cognitive-behavioral therapy.

Consider Supplements

Strengthening your immune system will not depend on one specific action but on a healthy and focused lifestyle. However, there are some ingredients and compounds that can provide some of these essential nutrients that enhance the proper functioning of the system. They are not magic solutions, but they can be allies.

It is always advisable to consult with a doctor about the nutrients your body needs, as it may be different for each person. But there are some over-the-counter supplements that do not require a prescription because incorporating them into your diet is not harmful, such as dietary supplements from Nanopharmacy Group. If you are interested in diving into a healthy lifestyle and looking to strengthen your defenses, we recommend consulting the Immune Kit.

Adopting these healthy habits will help you achieve overall well-being, protect you from many threats that the immune system faces day by day, and make you less prone to developing chronic degenerative diseases. Remember that the best cure for any illness lies in prevention.

References:

Balmonde, M. (2023). How to strengthen your immune system, following these recommendations. Clínica San Felipe. https://clinicasanfelipe.com/articulos/fortalecer-tu-sistema-inmunologico-siguiendo-estas-recomendaciones

Centers For Disease Control and Prevention, Division of Nutrition, Physical Activity, and Obesity. (2023). Six tips to enhance immunity. Centers for Disease Control and Prevention. https://www.cdc.gov/nccdphp/dnpao/features/enhance-immunity/index_es.html

Houston Methodist. (2023). 5 ways to boost your immune system. Houston Methodist: Leading Hospitals in Houston, Texas. https://www.houstonmethodist.org/es/why-choose-houston-methodist/blog/2020/mar/5-ways-to-boost-your-immune-system/

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