Strengthening The Immune System: How?

Being immune means being protected. And the immune system does this:  it’s the body’s natural defense to fight infections. For this reason, if it is weakened, its ability to defeat them decreases and we make ourselves more vulnerable to certain diseases. We give you some tips to strengthen the immune system in a natural way.

How the immune system works

The main cells of the immune system are leukocytes or white blood cells. Thus, when the body senses a threat, these cells mobilize and travel in the blood to the point of harm. Its functions are to repair damaged tissue, to contain the spread of infection and to produce pain-promoting substances, algogens.

Inflammation is the means the immune system uses to cope with infections,  whether caused by bacteria, fungi, viruses, protozoa or prions. It captures particles that are harmful to health and, before their invasion, reacts by attacking and destroying them. The inflammation passes only when the threat disappears.

If it doesn’t work properly …

When the immune system is not functioning properly, there are multiple negative repercussions on the body. Among these,  immunodeficiency, the “lowering of the guard” of the system. This causes the body’s natural protection and defense mechanisms to be less active than usual.

We also talk about the appearance of certain autoimmune diseases, which  cause the system to mistakenly attack healthy cells in the body. The organism is no longer able to differentiate its tissues from infectious agents. And because it is confused, it inflames parts of the body that are healthy. There are more than 80 types of autoimmune diseases, and while their causes are unknown in many cases, they are thought to have a strong hereditary component. They are more common among women.

The tricks to strengthen the immune system

In addition to the existence of internal factors that modify its functioning,  there are also external ones that we can better control. We can intervene by changing them and, therefore, strengthen the immune system. Which ones are they?

Balanced nutrition

It is the main factor that can strengthen the immune system. Nutrition must be balanced. That is to say, it must be based on  consuming all the nutrients we need in their right measure. 

Monounsaturated fats (dried fruit, salmon, tuna, olive oil), dairy products, proteins, carbohydrates, vitamins, minerals and at least 5 servings of fruit and vegetables. Other nutrients that can complement your diet and  help strengthen the immune system are:

• Vitamin E : present in wheat germ oils, sunflower, safflower, corn and soybean oils. Also in almonds, peanuts and hazelnuts or vegetables with green leaves, such as spinach.

• Vitamin C : excels in vegetables such as cabbage, vegetables such as broccoli, in fruits such as oranges, grapefruit, guava and lemons.
• Vitamin A : is contained in milk, butter or cheddar cheese. Even in vegetables, such as carrots or cabbage.
• Iron:  found in lean red meats, such as veal or ox, in shelled molluscs, liver and eggs.
• Zinc and selenium : we find them in beef, turkey and chicken or in shrimp, lobster and, in general, in most fish. The advantage is that these minerals are present in almost all the foods we consume regularly.

Avoid infections

Many times infections, personal hygiene and food hygiene are neglected. Throughout the day we get our hands on many things: doorknobs, bathrooms, computer headboards… Therefore, potential viruses or bacteria in the environment can affect us. For this reason,  you need to wash your hands thoroughly before putting anything in your mouth. While it may seem obvious, it is not irrelevant and is a great way to prevent infections.

Although foods go through a food safety chain, it is very important to clean fruit and vegetables well before eating them. It is enough to do this with water and vinegar. It is also advisable to  keep the cold chain when cooking meat and fish

Playing sports

Another habit that can help strengthen the immune system is  exercising for 30 minutes and at least 3 times a week. This regularity keeps our muscles active and helps to allow every cell in our body to be oxygenated and to be able to perform their functions better.

It is essential that the activity we do pushes us to train almost all muscle groups in the body. For example, swimming, tennis, cycling, running or just walking. All of these promote coordination, flexibility and complete mobility of the body.

But, be careful! Because, just as physical inactivity impairs blood circulation and promotes the onset of certain cardiovascular diseases, excess exercise can increase the vulnerability of our immune system. Going beyond the limits of your body damages the defenses,  because they are taken to the extreme and to exhaustion. It is important to calibrate this intensity and understand how far we can go.

Meditation and relaxation

Stress, anxiety or depression have many times the power to reduce our ability to cope with adversity. If they occur continuously, in addition to altering the mood, they deteriorate and reduce resistance and favor the appearance of diseases. A good way to avoid this and strengthen the immune system is to do yoga, tai chi, mindfulness or meditation. These are all relaxation techniques that allow you to improve your breathing and, consequently, the balance between mind and body.

We are constantly exposed to harmful agents: tobacco smoke, environmental pollution, dust… For this reason, strengthening  the immune system is the best way to prevent damage to the body. If you follow these simple tips, your immune system will become stronger and your body will appreciate it on a general level.