13 Simple Ways to Boost Your Immune System

The immune system is a set of structures responsible for ensuring the defense of your body, and to keep the body functioning free from disease. Remember, all the mechanisms by which our body defends itself are from internal invaders such as bacteria, viruses and parasites. It is responsible for cleaning the body, removing of dead cells, the renewal of certain structures, graft rejection, and immune memory. It is also active against abnormal cells that arise daily in the body as a result of abnormal mitosis: these cells, if not destroyed, can give rise to tumors.

Increasing the defense of our immune system in a natural way is a vital principle that everyone should consider. Inadequate nutrients and minerals and poor nutrition weakens our immune system. Most of the symptoms and diseases are caused by having reduced defenses.

What can cause low immunity?

Many things can make your immune system weaker:

Eating sugary foods in very often and in large quantities is an attitude that can harm your immune system because excess sugar has a negative impact on the defense capacity of the body;

Alcohol consumption is also something else that impairs the body’s defenses. Alcohol favors the emergence of infections and also some forms of cancer;

Excessive consumption of fats also disrupts the functioning of the immune system, however, some good fats such as olive oil, helps to maintain health;

Obesity increases the risk of infections, and can be a sign that something is wrong with your immune system;

Very restrictive diets also weaken the immune system, so if you are overweight, and have done fad diets to lose weight fast, you may be harming your body’s defenses;

Exercise is good for health, however, very intense and prolonged exercise can increase the incidence of infections, so you need to exercise properly, without exaggeration;

Stress is also another factor that impairs the immune system, which is why you need to look for ways to reduce stress levels.

To train your brain to have the mindset of living in a healthy way, I have provided below some super tips on how to boost our immunity and protect your body.

  1. Eat well

The immune system consists of cells and antibodies that are constantly renewing; and proteins, carbohydrates and lipids are essential to the formation of these components. Have a balanced diet that encompasses the various nutrients. Try to eat an average of 5 servings of fruits and vegetables per day. Some foods are capable of stimulating the immune function, so it is interesting to consume them frequently. They are: green tea and black tea, cloves, turmeric, garlic, honey.

  1. Consume vitamins

Some of them are essential for the strengthening of immunity, such as vitamin C (found in citrus fruits and oranges), vitamin A (found in carrots and squash) and vitamin E (found in grains, corn and canola).

  1. Eat adequate amounts of omega 3

This essential fatty acid is a strong ally of the immune system and helps prevent various diseases such as heart disease and even some cancers. Omega 3 is found in fish (such as salmon) and olive oil and olives.

  1. Zinc and calcium

This mineral is important in immunity. Zinc is found in red meat, oysters, mushrooms and beans. Calcium is another important mineral and is found in dairy products and vegetables of dark green leaves.

  1. Drink plenty of water

Beyond help in cell renewal, water lubricates the airways and prevent infections and allergies to reach the body. Try to consume at least 2 liters of water per day.

  1. Avoid stress

Getting nervous and anxious causes our body to release hormones & corticosteroids, which are known for their immunosuppressive activity. Try to relax and face difficult situations in a less stressful way. Physical exercises help to reduce stress levels and improve the overall health of the body.

  1. Sleep well

Sleep is one of the most important factors for the health of the body. Sleepless nights and little sleep usually increases the level of stress in the body and reduce immunity. Try to sleep 8 hours a night.

  1. Keep good hygiene habits

Always wash your hands before meals and after using the toilet, always brush your teeth and take baths regularly. Always be clean away various diseases and infections.

  1. Avoid exaggerations

This includes food exaggerations (excessive fat consumption, etc.), alcohol, drugs, smoking, strenuous exercise or sleepless nights. Exaggerations are harmful to the human body and causes immunity to be reduced.

  1. Reduce your intake of sugary foods, fatty, processed and refined

These foods reduce the power of the immune system and damage the digestive system, which further affects the immunological efficacy of the organism;

  1. Quit smoking

If you smoke, it is better to find a way to stop it, since smoking is one of the greatest enemies of the immune system.

  1. Work out

Practice exercises regularly, but do not overdo it, seek professional guidance so that it helps you to establish a routine of exercises adapted to their physical condition

  1. Sunbathe

Sunbathe every day early in the morning before 10 am.

These are just a few tips so that we always have a strong immune system, which will prevent many diseases. Improving your immunity and resistance to disease depends only on you.

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    By: Amanda Branco

    My name is Amanda Branco and I help people achieve their dream bodies! Whether you’re training for a competition, looking to lose weight, bulk up or get defined, I can make it happen!

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