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A healthy, strong immune system will successfully deal with fungi, bacteria, viruses and toxins. Unfortunately, it can be weakened by various external and internal factors. Then it becomes less resistant to infections, which, if they constantly recur, can effectively make our lives difficult. Immunity is especially important in early spring and in the autumn-winter period, but it should be cared for comprehensively 365 days a year. How to strengthen it?
What can weaken our immunity?
Various factors affect the immune system, ranging from lifestyle to diseases and infections. If you are weakened, your body cannot cope effectively with bacteria, viruses and fungi. Therefore, you may have a problem with recurring infections or a long duration of treatment.
Do not underestimate the other symptoms that indicate a decline in immunity. If you are constantly tired or have wounds that are difficult to heal, stomach pains or new allergies, you should respond appropriately. Importantly, sometimes the body is weakened even without infection – this is why it is so important to build up immunity throughout the year.
However, it is not only the lifestyle and past diseases that affect the condition and functioning of our immune system. The medications taken also play a key role in his work. It is important to know that the condition of the immune system is negatively influenced by, among others, antibiotics. They disrupt the intestinal microflora, which, if it functions properly, strengthens our immunity. Therefore, the more often and longer you use antibiotic therapy, the more difficult it will be for you to recover completely.
How can you build immunity in a simple and natural way so as not to give in to bacteria and viruses? Remember that this is especially important now. The current pandemic situation should make us pay attention to our resilience.
Start moving!
Exercise strengthens the immune system in many ways. Regular exercise increases the body’s production of antibodies and T cells. At the same time, it helps to lower the levels of stress hormones, including cortisol. Interestingly, even sweat is good for immune health. When you sweat, your body reacts much like it does when you have a fever. By raising the body temperature, you help it kill pathogens.
Get some sleep
Sleep has a positive effect on our body and mind, so it should come as no surprise that it strengthens the immune system. By not getting enough sleep, you increase the levels of stress hormones that put a strain on your immune system. As you can see, sleep and the immune system are closely related. Therefore, if you want your body to cope better with infections, you should get enough sleep every day.
One study found that people who slept for at least 7 hours a day experienced a cold 4 times less than those who slept only 6 hours. How many hours of sleep you need depends on your age. Experts recommend 7-9 hours for adolescents and adults and 7-8 hours for seniors.
Try not to stress
Experts say there is a strong link between immunity and mental health. If you suffer from chronic stress or anxiety, your body produces stress hormones that suppress the proper functioning of your immune system.
There are many effective relaxation techniques. The key is to find one that works for you. You can meditate, fish, draw or walk. Or maybe you prefer to listen to quiet music, do yoga or take a bubble bath? Regardless of what you choose, spend at least 5 minutes relaxing each day. Make more time if you can.
Eat healthy food
80 percent your immune system is in your gut, so when your gut is healthy you can fight the infection more easily and faster. In order to improve the functioning of the intestines and the entire digestive system, many experts recommend a Mediterranean diet rich in fruits, vegetables, whole grains and healthy fats. It is packed with nutrients such as vitamin C, zinc and other antioxidants that help soothe inflammation and fight infection.
Experts agree that zinc plays a significant role in the functioning of the entire body, including the immune system. However, they emphasize to take it in appropriate amounts. In addition, they indicate to take care of the proper level of vitamins supporting its work and strengthening its immunity, i.e. vitamins C and D. In addition, there are also appropriate bacteria in our intestines that we can supplement. It is well known that our immunity comes from the belly.
What else should be in your diet that will ensure the proper functioning of the immune system? You can eat plain yogurt, sauerkraut, miso, and kefir – these help build good bacteria in your gut, which in turn supports your gut and immune system. Additionally, some research suggests that spices such as clove, oregano, thyme, cinnamon, and cumin have antiviral and antimicrobial properties. Thanks to a proper diet, your body can fight bacteria and viruses effectively. Remember also about proven probiotics that support the immune system.
Take care of the intestinal flora
If you want to strengthen immunity, you also need to take care of the intestinal microflora. It includes trillions of bacteria, fungi and other microorganisms, and works with immune cells to control the immune system and the response to infection. Thanks to a balanced bacterial flora, your body will effectively cope with bacteria and viruses.
We already know that the condition of our intestines affects our immunity. When we use antibiotics or have a diet low in vegetables or loaded with antibiotics, we should supplement the diet with appropriate and proven products. Take care of this not only in the autumn and winter period, but throughout the year.
To achieve this, it is worth using proven probiotics. When choosing a product, pay attention to whether it contains Polish strains of bacteria. They are matched to our intestinal microflora and fulfill their task better. Polish strains are included in the Immuno Plus dietary supplement. Research has confirmed their positive effect on the intestinal microflora. They adhere to the intestinal epithelium and seal the intestinal barrier. In addition, the product contains vitamins C and D and zinc, which support the immune system. Immuno Plus covers 100 percent. the daily requirement for zinc. In addition, the convenient form of the capsule to be swallowed or dissolved facilitates the daily care of immunity.
Remember that immunity cannot be built up for a day. That’s why you need to take care of your immune system all year round. This is especially important now, when in the event of a pandemic we slowly return to work, and our children to kindergartens and schools. By taking care of a proper diet and supplementation of your loved ones, you protect them against attacks of pathogenic bacteria and viruses. Don’t wait for fall – take care of your health today!