How to boost your immune system

Our immune system is in charge of fighting external agents that can cause us harm, thus preventing us from getting sick. That is why we must give it what is necessary so that it can function in the best way.

There are various habits that we can incorporate or improve to protect and enhance the functions of our immune system. One of the most important aspects is our diet.

There are foods that are thought to be particularly good for raising our defenses, however, many times they can be more expensive, out of season or difficult to find, therefore, the best thing you can do is eat as varied and balanced as you can, including in all your meals different food groups.

We can start with small changes:

• Increasing the consumption of fruits and vegetables, which provide us with different vitamins, minerals, antioxidants and fiber. Try to aim for 5 a day!

• Increasing the consumption of legumes, which provide us with proteins, as well as vitamins, minerals, phytochemicals and antioxidants. Plus, they are low in fat and sodium. Try to consume them at least 2 times a week (however, the more the better!)

• Increasing the consumption of seeds and nuts (without added salt or oils), which provide us with essential fatty acids for our body, as well as proteins and fiber.

Also, try to prefer:

• Natural foods: that is, minimally processed, similar to how we find them in nature; or without the excessive addition of ingredients. Read the ingredients on the packaging!

• Wholefoods: meaning, food in their original form, for example, regularly consuming the whole fruit or vegetable and with their skin, instead of often consuming them as a juice or smoothie.

• Whole grains: they contain the whole grain, unrefined, which confers greater nutritional quality and increases satiety for a longer time.

Finally, avoid ultra-processed products, which are high in sugar, sodium and saturated fat, which if consumed frequently damage our body.

Other habits

that help our immune system:

Physical exercise

Exercise strengthens our immune system, while helping us sleep better and reduce levels of stress / anxiety (aspects that affect our immunity too). Whenever possible, try to exercise outdoors to take advantage of nature and the sun, which helps us produce vitamin D. It is recommended to do at least 150 minutes of moderate physical exercise a week.

Get enough sleep

Each one needs a different number of hours, but the general average is 8 hours a day. Sufficient quantity and quality of sleep directly impacts our immune system. Read the past post about nutrition and sleep to find out more https://aialarcon.wixsite.com/nutritravel/post/the-impact-of-sleeping-in-our-health

Manage your stress

Feeling stressed for long periods can negatively impact our health. Try relaxation exercises, meditation, yoga, or whatever works best for you to manage your stress.

Hydration

Make sure you drink enough water. Thirst appears when we are already beginning to dehydrate so do not wait to feel thirsty. Aim for 6-8 glasses of water a day.