The body is fighting around the clock with ailments that attack us from the outside and from the inside. Our task is to help him in this. Diet and lifestyle have a significant impact on the immune system. How can we help the immune system to function at full strength? Here are some simple tips:
- Eat essential omega-3 fatty acids
These good fats, which we all need, are not produced in the human body, so we must get them from food.
Omega-3s are polyunsaturated fatty acids that the body needs to make and repair cell membranes so that cells can get optimal nutrition and get rid of harmful waste. Omega-3 fatty acids play an important role in the immune system by controlling inflammation and helping the body fight infections.
Increase your intake of essential fatty acids by adding foods such as fish oil, flaxseed oil, nuts, seeds, legumes (beans and soybeans), whole grains, fresh wild fatty fish (such as salmon, mackerel, sardines, or herring) to your diet …
- Minimize your exposure to toxins
Chemicals in household products, pesticides and food additives are toxic to our body and deplete our supply of essential minerals. To minimize exposure, try wearing gloves when cleaning and using a mask to protect yourself from toxic fumes from bleach, stove cleaners, etc. Make sure there is no dishwashing liquid on the dishes after rinsing. Consider buying non-toxic cleaning products (even if they are more expensive). Try to use soaps, shower gels, shampoos, and creams that are made with natural ingredients.
- Probiotics
Probiotics are living bacteria that work for us. Probiotics boost immunity by modulating the immune system. This helps replenish good bacteria in the body and restore the balance of microflora in the intestines, which could be disturbed as a result of excessive intake of antibiotics, chronic diarrhea or constipation and other factors.
80% of your immune system resides in your gut, which is why gut health is so important to a strong immune system. Take a probiotic supplement or cook your own pickled vegetables.
- Antioxidants
Antioxidants protect the thymus gland (thymus), one of the organs of the immune system. The function of the thymus is to produce mature T cells (a type of white blood cell). Some of these T cells direct and regulate the immune response, while others directly attack infected or cancer cells.
The thymus is extremely susceptible to free radicals and oxidative damage caused by stress, radiation, infection, and chronic disease. Antioxidants protect the thymus gland from free radicals.
Most important for the protection of the thymus gland are carotenes (carrots, papaya, broccoli), vitamin C (citrus fruits, berries, green vegetables), vitamin E (avocado, prunes, brown rice, wheat germ), zinc (seafood, pumpkin seeds) and selenium ( Brazil nuts, whole grains, fish).
- Eat a balanced diet
Nutrient deficiencies are the most common cause of impaired immune function. Lack of at least one of the nutrients can lead to a serious deterioration in immunity.
Eat a varied, nutritious diet that’s rich in whole, natural foods – fruits, vegetables, whole grains, legumes, nuts, and seeds. Cut out trans fats and refined sugars and provide your body with enough, but not excessive amounts of protein.
- Manage stress
More than 150 clinical studies have shown conclusively that stress increases levels of the hormone cortisol, which suppresses the immune system.
Positive mood, humor, laughter, creativity, and some practices (breathing exercises, meditation and yoga) help to overcome the effects of stress.
- Get enough sleep
A good night’s sleep is critical to a healthy immune system. During deep sleep, strong substances and growth hormones are produced, which strengthen the immune system and help the body to recover.
- Move
Regular moderate exercise will strengthen your immune system, but intense or extreme exercise can suppress it. Regular physical activity helps to get rid of bacteria and viruses that enter the lungs and cause upper respiratory tract infections more effectively. In addition, movement removes waste from the body by increasing the excretion of urine and sweat.
Moderate exercise temporarily increases the production of macrophages, white blood cells that attack bacteria. And the increased blood flow helps the macrophages spread faster. As a result, your body receives an early warning system to ward off harmful germs.
In addition, the rise in body temperature from movement helps inhibit bacterial growth, allowing the body to fight infections more effectively. Moderate exercise also reduces the secretion of stress-related hormones.
- Go through a detox
Our organs and tissues must be free of toxins for the immune system to function optimally and receive the nutrients it needs. You can find out how to detox at home in this video.
- Letting go of negative emotions
Your body responds to the way you think, feel, and act. For example, if you are constantly under stress or anxiety, your body may signal you through stomach ulcers or high blood pressure.
A bad emotional state can weaken your immune system as your body reacts to emotions. When you are happy, you are much less likely to get sick. Indulge in activities that you enjoy and make you forget about worries.