Protect yourself: 4 tips to boost your immune defenses

12 de March, 2020

If there’s one thing nobody wants, it’s to get sick. But that doesn’t mean we do everything we can to avoid it. Let’s face it, we live at a fast pace and the temptations that make us slip up more than we should are lurking around every corner. Think, have you really been taking good care of yourself? Or have you given in to overeating and the seductive appeal of the sofa?

At a time when viruses and bacteria are particularly rife, it’s even more important that we take care of ourselves… After all, prevention is always the best medicine! So if you’ve been slacking off, it’s time to strengthen your immune system. But don’t worry, we’ll help you strengthen your defenses. You’ll see that it costs nothing!

How to strengthen the immune system

All our habits are reflected in our body’s ability to fight bacteria and infections, which is why it’s so important to maintain a healthy lifestyle.  So, when we want to increase our defenses, there are small things that we can, and should, do without much effort.

• Eat well
  We know it’s not always easy to resist, but avoid foods high in fat, sugar and industrialized foods, those full of colourings and preservatives. It’s not about dieting, but about minimizing your intake of ingredients that promote inflammation in the body and therefore weaken us. Opt instead for foods rich in vitamins and minerals. Eating three pieces of fruit and two portions of vegetables throughout the day is a good starting point. But there are foods that, due to their nutrients and antioxidant properties, make an extra contribution to boosting your defenses. The best thing is that, as well as being tasty, they’re easy to find on the menu. Take note:

– Citrus fruits, such as oranges, lemons and kiwi fruit; – Dark green vegetables, such as broccoli, spinach or kale; – Foods rich in omega-3, such as salmon and olive oil; – Foods rich in zinc, such as meat, whole grains and legumes; – Nuts, such as almonds, walnuts; – Mushrooms; – Yogurt; – Sweet potatoes; – Garlic, pepper and ginger.

• Get moving
  As well as providing well-being, physical exercise is essential for keeping our bodies alert to threats and ready to fight them quickly. You don’t have to run a marathon, but it’s important to get moving. A set of exercises when you wake up, a walk in nature, swapping the elevator for the stairs, a few stretches before bed… It all counts. So there are no excuses!
  
• Protect your well-being and rest
  Did you know that stress and anxiety lower the body’s defenses? If you still needed a reason not to get angry, here it is: do it for your health! Stay away from emotionally draining situations and, if you can’t get away from them, find ways to get rid of the tension that has built up. For example, doing some meditation exercises can help you free yourself from overly emotional states and will help you sleep better. And yes, rest is essential! If you want to keep your immune system strong, make sure you sleep well.
• Say no
  Just as important as what we should do is what we should avoid as much as possible. We all know that very closed environments are unhealthy and we should avoid them as much as possible. The same is true of smoking. Avoid smoking or being around cigarette smoke. Your lungs and your body will thank you for it! Also minimize the consumption of alcoholic beverages, which affect the balance of the immune system and are responsible for the development of some diseases. Drink plenty of water!

Ready to get stronger? We can’t wait to see the results!