Immunity is nothing more than our body’s ability to protect us from foreign agents also called antigens. To guarantee the defense of the body, several cells and molecules act in an integrated manner, for example, antibodies, which guarantee protection against certain antigens.
When the immune system is weakened, the body’s defense capacity decreases, and thus you become more susceptible to diseases. Some illnesses and medications can cause a drop in immunity. Unhealthy eating, stress, and sleep problems can affect your immunity as well.
Find out more about Eurofins genomics here. Below are some tips to improve our immunity.
- Take Good Care Of Your Diet
Having a healthy diet, rich in all the necessary nutrients for the body, is essential to ensure good immunity. Having a diet rich in vitamins, such as vitamin C, A, and B vitamins, iron, zinc, and selenium, nutrients are important. These nutrients act directly in strengthening immunity.
Many of these nutrients can be obtained from a diet rich in fruits and vegetables, which are often overlooked in the diet. It is worth noting, however, that the diet must be balanced, including all nutrients, even carbohydrates, and lipids. Extremely restrictive diets and excessive consumption of fast food can therefore affect the body’s defense capacity.
- Control Stress
Stress negatively affects the activity of your immune system, triggering a drop in immunity. Unfortunately, this is a problem that affects a large part of the world population. Some stress-causing factors include long working hours and strong emotions, such as insecurities and fear.
Although it is not an easy task, it is necessary to seek measures that reduce the stress load daily. Practicing physical activities, trying to be positive about life, spending time with the people you love, and doing activities that give pleasure are some of the ways to reduce stress. It is also worth highlighting the need to seek psychological help when the burden of everyday life becomes very difficult to bear.
- Sleep Well
Sleeping well improves the immune system, making your body more protected against infections. Sleeping well is essential for the proper functioning of the immune system.
Research shows that sleep deprivation interferes with immunity, making us more prone to infections, such as colds and flu. Therefore, it is important to look for ways to get a good night’s sleep.
Some important tips for good sleep are:
- To establish a time to sleep and wake up
- Only to lie down when you are sleepy
- Not to do physical activity close to bedtime
- Avoid drinks with caffeine at night
- Reduce exposure to light at bedtime
- Turning off the tv
- Not using a cell phone,
- Practice Physical Activities
Physical activity ensures an improvement in the general health of the individual, ensuring, an increase in immunity.
The World Health Organization recommends 150 minutes of light or moderate physical activity be performed weekly. Which corresponds to about 20 minutes a day or, at least, 75 minutes of more intense physical activity, which would correspond to approximately 10 minutes a day. Keeping the body active is also important to avoid problems such as obesity, diabetes, anxiety, and stress.
- Reduce Alcohol Consumption
Excessive alcohol consumption can trigger a reduction in immunity, as well as other health problems, such as liver problems, gastritis, ulcers, and even psychological disorders, such as changes in mood and anxiety.
Therefore, it is essential to reduce the consumption of these drinks to improve the quality of life. People who are addicted to alcohol may need help to get rid of addiction, such help is offered, for example, by clinics and support groups.
As you have seen, it’s essential to observe practices that boost your immune system and subsequently your health. Do you have any other tips that you practice? Please share with us.