Our body is a super-system that comprises of various other sub-systems which are essential for sustaining life. Each system needs maintenance to continue functioning as required, and in this article we will be looking at the human immune system.
The immune system gives the body the ability to fight against antigens or foreign agents that try to damage tissues or any other body system; this system identifies and reacts against bacteria, parasites, viruses, or tumor cells. It is important to know this in order to know how to strengthen this system; in addition, here are some tips about how to boost immune system and keep it strengthened before diseases.
PHYSICAL ACTIVITY: Things like sedentary lifestyle and other unhealthy lifestyle habits result in increased risk of cardiovascular disease, diabetes, Alzheimer, hypertension, obesity, and other degenerative disease produce chronic inflammation and several alterations to this system. This can be avoided by exercising the body constantly since, the muscular contraction derived from physical work stimulates cell infiltration, tissue damage, and the production of anti-inflammatory cytokines, therefore, the anti-inflammatory effect derived from exercise can be a possible treatment of the previously mentioned diseases. So, keeping this in mind:
Walk daily at least 30 minutes. In addition to strengthen your muscles, while you walk and receive the sun’s rays you can receive more benefits. UV rays stimulate the production of vitamin D, necessary for the body to absorb the calcium present in the bones and teeth. 10 minutes of sun exposure, three times a week, maintain the vitamin D reserves in our body.Try praticing any sport, jogging or cycling can work quite effectively.If possible, exercise with additional weight as the type of exercise offered in the gym.Do stretching and any other type of relaxing activity but it requires a slight effort.Properly hydrate the body by drinking at least 1.5 liters of water, which provides energy to the muscles, improves intestinal function, and balances the fluid levels of our body.A wrong rest can be as damaging to our defenses as sedentary lifestyle. Take with enough time, it will help to improve the mood and, therefore, energy levels.Avoid stress or anxiety, this causes the body to produce hormones that suppress the immune system.
Try to be moderate when you do physical activity so that it is effective, since doing it in excess could cause more damage than benefits.
Adequate food: The intestinal system constitutes the most extensive part of the sytem in charg to protect our boy, despite this, it is not all, since the immune system is not structured as a single centralized organ, but is distributed throughout the body in different structures and formations that interact with each other, bringing into play a large number of different cells and substances. The intestine is made up of structures that prevent harmful substances from entering the body. For this, it has a barrier consisting of the epithelium or cell layer that covers it, digestive enzymes, and the bacterial population that constitutes the Microbiota, a substance that has a great influence in metabolism. So, let us see which are some of the foods that can contribute to an adequate feeding:
Citrus
Fruits like oranges, lemons, and some vegetables are rich in vitamin C. This vitamin strengthens and increases the defenses; in addition, it helps to alleviate the contracted symptoms of flu or cold.
VITAMINS A, E, B
In green vegetables, red foods, carrots, and other vitamin A can be found, our skin can be strengthened due to the properties of this vitamin.
Vitamin B can be consumed from cereals and legumes, certain fish and some other products. An finally, vitamin E, which can be found in nuts or olive oil.
Eggs
Minerals like zinc and selenium essential for our defenses, minerals that eggs contain. Egg’s compositions place this food like a food full of vitamins, proteins, acids, and toher components wiht a high value, somethings that can be deeply beneficial if it is included in our meal, this will help to prevent from infections.
Fermented foods
Probiotics are essential due to the promoting of bacterial flora, this produces an excellent effect in metabolism, and the rest of the digestive system, besides, it strengthens the rest of he body; for this reason, fermented food is very useful to strengthen our immune system.
Ginger
It is not very necessary, but when using it as a supplement, we could know the benefits of this root due to its medicinal properties. It just does not strengthens the digestive system, bacteria and several viruses can be defeated due to ginger properties. it is rich in niacin, potassium, vitamin C; besides, expectorant, antiinflamatory, antitussive are some the very useful properties ginger has.
Garlic and onion
Antibacterial and antiviral properties are owned by these foods to keep us from contracting infections. Our capacities to face bacteria and viruses increase as we eat garlic and onion, and in addition to this, favor the healing process.
According to the types of vitamins or minerals, we could find large groups of foods that contain each of them, even so, it is understandable that sometimes it is a little difficult to identify one by one the food that may contain the vitamins or minerals that We need, that is why in general, we previously made a list of foods that can effectively help the entire immune system to be strengthened. Unless you need a special diet that the doctor formulates, you can consume the foods that we have mentioned with the certainty that these will strengthen your immune system. Staying healthy is a matter of discipline by giving up bad physical and eating habits, so our invitation is that you can be alert to do at least the minimum things that your body needs so that you can feel and really be healthy, and therefore way, avoiding any health inconvenience.
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