The immune system is a complex of mechanisms through which the organism is protected from various pathogens (viruses and bacteria) from the environment. Its proper function is therefore important in preventing diseases, as well as during stressful situations. But how do you maintain a strong immune system?
Virus defense in a nutshell
Self-defense is a fundamental step you can take for your health. It is important to maintain hygiene and take care of yourself. The use of dietary supplements is also an option. You must strive to help yourself stay in good shape and ensure your immune system is strong enough.
If you contract an infection or any disease for which an effective and safe vaccine has been developed, you can get vaccinated and the immune system will handle it.
How to eat to strengthen the immune system?
Proper eating habits also come in handy when strengthening the immune system.
Eat fresh or frozen fruits and vegetables. They are full of fiber, vitamins, and minerals, but above all, antioxidants. Antioxidants are substances that protect the body from free radical activity; these substances are highly reactive and can cause the development of serious diseases in the body. An important antioxidant is selenium, which can be found in sea fish and Brazil nuts.
Make sure to regularly have beans, lentils, and other legumes on your plate. These foods improve the composition of the intestinal microflora.
Herbs and spices, such as garlic, turmeric, ginger, oregano, or paprika, can help the body fight infections, so it is also good to have them on your plate regularly.
Limit the consumption of simple sugars. They serve as nourishment for harmful pathogenic bacteria.
Finally, vitamins A, D, E, and C are important. Vitamin A is found in liver and egg yolks, and small amounts can also be found in milk and dairy products. Vitamin D is 80% produced by UV radiation; it also occurs in eggs, milk, butter, liver, kidneys, fatty fish (mackerel, salmon, sardines, herring), and fish oil. Vitamin E is found in vegetable oils, peanuts, wheat germ, whole grains, nuts, seeds, and leafy vegetables. Vitamin C can be found in fresh fruits and vegetables – citrus fruits, blackcurrants, cabbage, peppers, broccoli, potatoes, tomatoes, cauliflower, and spinach.
How can probiotics and prebiotics affect immunity?
Probiotics
These are live microorganisms that, when administered in adequate amounts, have a positive effect on health. They have the ability to adhere to the gastrointestinal tract (intestinal mucosa and epithelial cells) and thereby modulate the immune system of the entire body by suppressing pathogens. The most common probiotics include Lactobacillus, Bifidobacterium, Enterococci, and Leuconostoc. They can be found in yogurts and fermented dairy products, fermented drinks (kombucha), or in dietary supplements.
Prebiotics
These are indigestible carbohydrates that support the growth or activity of certain bacterial strains that have shown a positive effect on human health. Indigestible fiber is found in fruit and aromatic vegetables such as asparagus, onions, or garlic, which is rich in inulin and has antibacterial and antiviral effects. Furthermore, it is found in chicory root, from which a sweet-tasting chicory syrup is made; this is sold separately or found in various products such as raw desserts made from dried fruit and protein bars.
What to do for the proper functioning of the immune system?
Since approximately 70% of the immune system is based in the gut, it is very important to take care of the gut microbiome. Therefore, try to consume a varied diet. Do not forget to follow hygiene measures such as regular hand washing or covering your mouth when sneezing. Sleep should be your priority; sleep at least 7 hours every night. If you do not get enough sleep, the effectiveness of the immune system can decrease by up to 50%. Similarly, it is advisable to occasionally treat yourself to some rest during the day so that the body can regain strength and energy. Drink at least 6–8 glasses of water a day to stay hydrated. Also include exercise; even 30 minutes of walking can improve your immunity. Additionally, you will be in the fresh air, which is also suitable for strengthening the immune system. However, try not to get chilled while outside.
Conclusion
It is in all our interests to be healthy. It is not always possible, but by following the mentioned tips and regularly including certain foods, the risk of disease can be reduced, as well as the impact a potential illness could have on the organism.
