Autumn begins and, as always, colds and flus appear due to the change of season. This year, there is still a latent concern such as the coronavirus pandemic, so you should exercise extreme health habits to avoid getting infected. Beyond frequent hand washing and always wearing the mask in public places, it is vitally important to take care of the details that keep you in good physical shape and full of energy.
And in this regard, it is essential take care of the immune system, the one that protects us from potential pathogens that can infect us. After all, it is a complex network of cells, tissues and organs that help the body protect itself from possible infections from viral and bacterial agents. Because it is so complex and has the extraordinary ability to adapt to changes, it must always be in balance to function properly.
Those with changing sleep patterns may have health problems and a weakened immune system
How do we keep our defense system ready for any attack? In general, carrying a healthy life. This means that if you want to minimize the chances of falling ill, you should bet on a lifestyle that places great importance on a healthy diet and avoid vices. The magazine 'Business Insider' has gathered a series of attributes that keep your immune system in top shape to defeat any virus or bacteria that dares to enter your body.
Eat more fruit and vegetables
The most essential if you want to lead a healthy life. According Lisa ballehr, Arizona Medical, is the best way to make sure you're getting plenty of antioxidants, vitamins, and minerals that boost your immune system. She calls this process "eat the rainbow", and establish a long list of fruits and vegetables that should never be missing in your fridge: "red apples, potatoes, cherries or grapes, pumpkins, mango or tangerines, kiwis, broccoli, olives, pears, bananas, pineapples, blueberries, cabbages, grapes or you pass. " Definitely, "the more variety, you generate a broader spectrum of nutrients that the body uses to stimulate its immune system. "
If you don't get the rest your body needs every night, you are more likely to get a good infection. "While you sleep, the body is very busy releasing toxins so you can wake up feeling like new"says Ballehr." Those who have changing sleep patterns may have health problems and a weaker immune system, being prone to inflammation. "You know, health recommendations consider that a correct amount of sleep should always be between six and eight hours, although depending on the person you will need to sleep more or less hours.
Don't forget about proteins
According to Harvard Health Publishing, we all need a minimum of 0.8 grams of protein per kilogram of body weight to avoid falling ill. The lack of these could have detrimental effects on T cells, They are an essential part in the functioning of the immune system by sending out antibodies against viruses and bacteria. They also contain remarkable amounts of zinc, a mineral that helps in the production of white blood cells, destined to kill infectious agents. Therefore, do not forget to recharge yourself with animal protein, either meat or fish. If you are also looking to eat the minimum number of calories and fat, you can prepare these meals on the grill.
Take care of the microbiota
Probiotic foods (such as onion, garlic, banana and asparagus) They help keep intestinal bacteria in balance, a vital factor in the functioning of the immune system. When we eat them, they increase the population of good bacteria in the body, which in turn causes an increase in the production of anti-inflammatory cytokines, which are tiny proteins that also help the body make antibodies.
Lead a quiet life
Perhaps one of the most difficult aspects to achieve, since it refers to our psychological behavior. Stress greatly influences our immune system, as it causes the body to release hormones as they are. adrenaline, dopamine, or cortisol, which in turn can decrease the ability to generate white blood cells. If you lead a stressful life, the best thing you can do is perform exercises that reduce these negative feelings, such as yoga or meditation.
Get your correct amount of vitamins
As we have been saying, taking care of your nutrition is the best way to protect yourself against possible infections. For this reason, we will have to bet on eating dishes that contain a good and varied amount of vitamins and minerals. In addition, they are also antioxidants, so they will prevent the progressive deterioration of the organs, always keeping them strong and at full capacity.
Lead an active life
Performing physical exercise, either moderately or frequently, helps keep the immune system healthy. A 2019 study revealed that physical activity brings a multitude of benefits for reduce inflammation and delay aging. Walking, dancing, running, or yoga can lower your risk of future infectious disease.