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And while you may think there is no time left to change unhealthy habits, fortunately this is not true. We’ll come back to this at the end, and in the meantime let’s take a look at what you can do to support your immunity.
Healthy Eating
A proper diet is one of the pillars of the proper functioning of the body, including the immune system. So how do you eat healthy? Application is a prerequisite balanced a diet, i.e. one that provides all the necessary nutrients in the right amount. Fortunately, you don’t have to count how much carbohydrate, protein, fat, fiber, vitamins or minerals you eat. Diverse A diet based on the following tips will almost certainly be well-balanced:
- The basis of the diet (and therefore the foods you should eat the most) is vegetables and fruits. It is a rich source of vitamins and minerals. You should eat 5 of them a day,
- The next sources should be bread and grain products (preferably whole grains), dairy, meat (preferably: lean) i fats (preferably vegetable); vegetarians can replace meat as a source of protein, among others legumes, tofu or eggs,
- Avoid highly processed food is poorer in nutrients and “richer” in substances unfavorable to health.
What foods should you pay particular attention to?
Your diet should include:
- silage (cabbage, beets, cucumbers) as a natural source of lactic acid bacteria,
- fermented milk products, e.g. yoghurts; those with strains of lactobacillus bulgaricus or streptococus thermophilus are preferred,
- acid sources omega 3, such as fatty fish, nuts, linseed or rapeseed oil, and olive oil.
Silage and yoghurt promote the proper intestinal flora – that is, “good” bacteria whose presence in the intestines prevents the multiplication of pathogenic bacteria in the digestive system. Thanks to the proper intestinal flora, when a viral infection occurs, the body can concentrate all resources on fighting the virus without “worrying” about pathogenic bacteria in the intestines.
In turn, the deficiency of unsaturated fatty acids, in particular omega 3, leads, among other things, to lowering the body’s immunity.
Drink 2 liters of water a day
Water scarcity impairs a number of bodily functions. Inappropriate irrigation organism leads, among others to dry mucous membranes and skin, i.e. natural barriers against pathogens. It is especially important to remember to drink in winter, when the temperature does not “remind” us of it.
Take care of your sleep: 7-8 hours a day
Research indicates that sleep deprivation has a significant impact on susceptibility to infections. This applies to both long-term deficiency and single “broken nights”. Long-term sleep deprivation is especially tricky, because once you get used to it, you may think you don’t need much sleep. However, the data is inexorable: the shorter the sleep, the more likely it is to fall ill.
Physical activity
Thousands of studies have confirmed the positive effect of physical activity on overall health. Regular traffic also has an effect on immune systemalthough it is slightly more complex. Regular exercise of moderate intensity promotes immunity, but excessive exercise may temporarily reduce it. Therefore, do not overdo the strenuousness and duration of training, especially if you are just starting to exercise. 40-60 minutes (and even less at the very beginning) of light exercise will be just right.
Due to the need to limit contacts, try to exercise at home (an open window is also a good source of fresh air) or in less busy places.
Vitamin D
Vitamin D influences a whole range of processes in the body, including the functioning of the immune system. This does not have a direct impact on viral infections, but nevertheless vitamin D is one of the substances for which routine supplementation is recommended: for seniors all year round, for others from October to April.
Attention: Vitamin D is present in dietary supplements for a wide variety of purposes. Taking many supplements, it is easy to exceed the dose corresponding to the actual needs of the body. It will not bring any additional health benefits, on the contrary – it may have negative effects.
Do i have time
You may have doubts whether introducing – sometimes large – changes in lifestyle will not take too long and whether their effects will not take too long. Indeed, it can take weeks, maybe even months, to get your gut flora back in order. But the matter of hydration, sleep, the right amount of vitamins in the diet – here you can count on the results even after a few days.
Of course, increasing immunity – or improving overall health – is not a guarantee of avoiding infection. However, we can assume that this increases the chance that the body will ward off the infection or its course will be milder.
And perhaps most importantly: by leading a healthy lifestyle, you will just … healthier.
Bibliography:
- Information of the Chief Sanitary Inspector for seniors
- Service of the Republic of Poland – Coronavirus – what we know about it
- National Center for Nutritional Education: Physical activity and body immunity
- Medical reading room: The effect of vitamin D on the human body
- Advances in Hygiene and Experimental Medicine: The phenomenon of vitamin D