Immunity is paramount in the defense of our body against various. When we have low immunity, we are more vulnerable to contracting infections, the most common being the cold.
Below, we will list 5 ways to keep your immune system healthy and prevent opportunistic diseases.
1- INGESTION OF VITAMINS AND MINERALS
Maintaining a healthy diet is essential for our immunity. Through food we ingest a multitude of vitamins and minerals that are essential for the proper functioning of our body. Citrus fruits such as lemon, orange, acerola and vegetables such as spinach and broccoli are rich in vitamins C, have antioxidant action, regulate metabolism and assist in the absorption of iron by our body.
Folic acid, which can be found in kale, broccoli, spinach and other dark green leafy vegetables, stimulates the production of our body's defense cells.
Vitamin E, which fights premature aging, is found in hazelnuts, walnuts, sunflower seeds and almonds.
It is also important to use other vitamins such as A, B, Zinc, selenium in addition to many others, and when we do not ingest enough daily amounts to maintain the body through food, we can still make use of multivitamins that are easily found in pharmacies, and of course, under medical advice.
2- PRACTICE PHYSICAL ACTIVITY
Physical exercises are an excellent allies in strengthening our immunity. Its practice promotes metabolic activity and contributes to the production of antibodies that are responsible for the defense of our body. Physical exercises also provide a feeling of well-being and joy because their practice releases endorphins in our nervous system and gives us that feeling. Even if practiced lightly and for short periods, such as a 30-minute walk, its benefits already have this effect on the body.
3- A GOOD SLEEP NIGHT
Learning to have a sleep routine and consequently sleeping well is one of the factors that helped you keep your immune system high, as sleeping poorly can have harmful effects on your health. It is during sleep that our bodies make "repairs" necessary for their maintenance.
Some tips for sleeping well:
- Have a fixed bedtime
- Sleep 7 to 8 hours a night
- Avoid exposing yourself to light at bedtime (TV, cell phone...)
- Keep the environment organized and quiet at bedtime.
That way, your body will rest well so the next day it's ready for your routine.
4- KEEP YOUR BODY HYDRATED
Water is extremely important for the maintenance of our organism, its vital functions and for the maintenance of the proper functioning of our organism. After all, our body composition is mostly made up of water. So drink at least 2 liters of water a day and be sure to drink water only when you feel thirsty.
5- AVOID STRESS
we know that we often have an exhausting routine having to reconcile work, studies, taking care of the house, family, friends, with that, we end up leaving ourselves aside. It is already proven that continuous stress can weaken the immune system and make us more prone to various infections.
Therefore, try to adjust your routine and make it lighter and healthier. Take time for yourself whenever possible and try to relax, whether it's reading a book, listening to music, enjoying nature, having a relaxing massage, or hanging out with friends for a chat.
Taking care of physical and mental health is essential to keep our body healthy and full of energy.
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