Maintaining a healthy lifestyle is also one of the best strategies to keep the body's natural defense system strong and efficient, for this reason it is recommended not to smoke, eat healthy foods, and practice regular physical activity of mild to moderate intensity.
When it comes to fighting viruses, precautions like washing your hands and avoiding those who may be sick are key. But experts say that boosting your immune system can also give you a head start on staying healthy.
"80% of the immune system is in the gut, so when it is healthy, we are usually able to fight infections faster and better, explains Dr. Yufang Lin of the Center for Integrative Medicine at Cleveland Clinic." When it is not This is it, our immune system is weaker and less able to fight infection. "
It's important to limit meat, especially processed and fried foods, which are the biggest contributors to inflammation, Lin says. "In general, I recommend a whole food diet," he says. What's more, the most sensible thing to do is to include fermented foods, such as yogurt, sauerkraut, miso, and kefir in your daily diet, as they help build good bacteria in the gut, which, in turn, promotes a gut and a healthy immune system.
Nutrition plays an important role in the functioning of the immune system, foods rich in omega-3, selenium, zinc, probiotics, vitamins A, C and E are the most indicated to increase the immune system.
Some examples are:
- Omega-3: sardines, salmon, herring, tuna, chia seeds, walnuts and flaxseed
- Selenium: Brazil nut, wheat, rice, egg yolk, sunflower seeds, chicken, bread, cheese, cabbage, wheat flour
- Zinc: oysters, shrimp, beef, chicken, turkey and fish, liver, wheat germ, whole grains, pumpkin seeds, nuts (peanuts, almonds, Brazil nuts)
- Vitamin C: orange, tangerine, pineapple, lemon, strawberries, papaya, melon, mango, kiwi, broccoli, tomato, watermelon, cabbage, potato with skin
- Vitamin E: sunflower seeds, hazelnuts, peanuts or peanuts, almonds, pistachios, mango, olive oil, tomato paste, sunflower oil, walnuts, papaya
- Vitamin A: carrot, sweet potato, mango, spinach, melon, beet, chard, red pepper, broccoli, lettuce, eggs
To increase the defenses quickly so that the body is stronger to combat aggressive agents, it is necessary to:
- Adopt good health habits, doing physical activity, getting adequate sleep and avoiding stress
- Avoiding cigarettes or being exposed to cigarette smoke
- Exposing yourself to the sun daily, preferably until 10 in the morning and after 4 in the afternoon, without sunscreen, to increase the production of vitamin D in the body
- Eat healthy foods and maintain a balanced diet, which includes the intake of fruits, vegetables and legumes, preferably organic or produced at home without pesticides
- Avoid the consumption of fast food, rich industrialized foods and frozen meals such as pizzas, lasagna, among others, because they contain substances that promote inflammation in the body
- Avoid taking medications without doctor's guidance
- Drink about 2 liters of mineral or filtered water every day
In addition to this, in the event of a viral disease such as influenza, for example, it is important to avoid frequenting closed public places, such as shopping centers, theaters and cinemas.
In addition to this, it is important to wash your hands frequently with soap and water, as well as to avoid touching your eyes, nose and mouth with dirty hands, this will reduce the risk of becoming infected or causing serious complications in those who have the most immune system weak.