A strong immune system will save you from contracting any disease or infection. Sleeping well, eating more fruits and vegetables, staying hydrated and reducing stress levels can be the best ally
Today it is important to take all necessary measures for boost the immune system, are the key to help the body fight all kinds of diseases and infections caused by Virus and bacteria. Lately one of the most popular health topics talks about those eating and lifestyle habits that will help us boost immunity, that is why we present you the 6 basic rulesI know they will help you do it easily.
The 6 basics of strong immunity:
1. get enough sleep
Just as food is closely related to immune functioning, it is the same with sleep. Recently a study found that those people who have a poor quality of sleep are more susceptible to getting sick, it was done in a group of 164 healthy adults Who they slept less than 6 hours a night and the result stated that they were a group considerably more prone to colds and flu. Also various specialists agree that to rest well and enough strengthens natural immunity and in case of being sick restful sleep allows the body to recover faster from diseases and infections; the recommendations indicate that an adult must sleep 7 or more hours per night, while teenagers will need between 8 and 10 hours, the toddlers and babies until 14 hours. Try to have good rest habits, some good tips are to create the proper atmosphere in the roomeat light drink an infusion or a glass of warm milk and read a little bit, Avoid TV and cell phone use.
2. The basic: Eat more plant foods
This is one of the more fundamental rules when we talk about a strong immune system, the power of food can achieve incredible things in our body. Various specialists in nutrition and medicine agree on the importance of increasing consumption of whole plant foods, by this they mean fruits, vegetables, nuts, seeds and legumes; are food packed with nutrients that stand out for their content in antioxidants and anti-inflammatory properties that fight well against all kinds of pathogens. Combat chronic inflammation is the best way to avoid heart conditions, Alzheimer’s and certain types of cancer; these foods are also valued for their high fibr contentwhat is it related to positive effects on intestinal flora, remember that the intestinal health has a close relationship with immunity and finally his contribution in vitamin C It is perfect to combat all kinds of respiratory conditions.
3. Increase consumption of healthy fats
Eating healthy fats are essential for complete functioning of the organism and also of the brainhowever they turn out to be a powerful ally when we talk about the defense system of the body. Increase your intake of foods that are rich in Omega-3 fatty acids, as is the case of olive oil, salmon, avocado, chia seeds and nuts, is an exceptional ally for decrease chronic inflammation and increase immune response in the presence of viruses and bacteria. Its consumption is associated with benefits to combat heart disease, obesity, diabetes and all kinds of ailments in the digestive system.
4. Limit the consumption of added sugars
One of the eating habits that GPs Worry Most is the excessive consumption of refined sugars and carbohydrates, the current lifestyle has caused a considerable increase in this type of food and these customs se lead to being overweight and obese; this directly related to the immune system, since the people who Suffering from obesity are more likely to get sick. Avoid eating food rich in sugars and carbohydrates is a great ally to reduce inflammation and that decrease risk to suffer most of the chronic and degenerative diseases. Also losing weight is associated with a better functioning of the immune system and one better absorption of nutrients.
5. The importance of hydration
Here what is key is to avoid dehydrationn, since it is a condition that is related to various symptoms such as headache, lower physical performanceor, concentration problems, heart failure and renales, deficiencies in the digestive system and altered mood; all these conditions increase susceptibility to disease. Experts recommend monitor daily hydration levelsa, it is important to monitor that the urine is pale in color and drink natural liquids without any type of sweetener, additives or calories. Some good recommendations are the natural infusions, tea and fruit waters. A good guideline is to drink water when you are thirsty and stop when you no longer have it. As simple as that!
6. Eat more fermented foods or consume probiotics
A good intestinal health is the door of a healthy and strong immune system, which will protect the body from attack of any disease. It is because of that fermented foods will be the best ally this is because they are rich in beneficial bacteria calls probiotics that inhabit the digestive tract, the recommendation is to increase the intake of products such as sauerkraut, kimchi, yogurt, kefir, kombucha and soy. It turns out that intestinal bacteria help immune cells differentiate between healthy cells and harmful invading organisms. For those people that the consumption of fermented foods is somewhat complicated, there are numerous probiotic supplement options.