IN SHAPE.How to strengthen the immune system naturally
REST: Why a good night's sleep is so important for the immune system and what we can do to combat insomnia
DIET Foods that help boost your immune system
Internal shell that protects us from external 'aggressions', the strength of our immune system depends, to a great extent, on the adoption of healthy lifestyle habits, built on four fundamental pillars: a balanced diet, regular physical activity and good planned, restful sleep and psychological well-being.
Dr. Mª Carmen Martín Alonso, member of the Spanish Immunology Society, explains how to do everything in our power to strengthen our defenses.
HEALTHY LIVING HABITS
"One of the best ways we have to be protected against infections of any kind is to
enhance our general state of health,
improving our
physical form
, having
adequate
nutrition
, proper
sleep
hygiene
and also paying attention to our
mental health
. Everything This will help our immune system to function as well as possible. Well-cared defenses can improve the
response to vaccines
, chemotherapy or protect us against fungal viruses and bacteria. Of course, to experience the effect of these changes you need, less
, three months
. The most interesting thing is that they will be especially notaries in our elders (it is never too late!). Behind these statements, which may seem very simple, there are hundreds of scientific studies published in the last decades that support them ".
DIET
"It is important that the diet is
varied
so that it includes all kinds of nutrients, including vitamins and minerals that despite being only needed in small amounts are essential for the proper functioning of our defenses. An example would be
vitamin D
, which requires the intake of vegetable fats (oils, nuts) and exposure to sunlight and that has been seen in different investigations that it is necessary for an adequate response to pathogens and has acquired great media impact with COVID19. Another example could be
yogurts and others probiotics
, which have been scientifically shown to stimulate and strengthen our natural immunity, or the
zinc and selenium
found in meats, whole grains and cheeses. "
PHYSICAL ACTIVITY
"Research shows the differences between the effect of
moderate and regular exercise
, which is beneficial for our defenses at any age, and
intense
exercise
, which can deplete our defenses and leave us unprotected, especially at advanced ages. In most cases Scientific studies show
beneficial effects for our immune system with moderate physical activity
(below 60% of our capacity), when practiced in sessions of less than one hour and between three and seven days a week ".
BREAK
"It has been studied how
lack of sleep worsens
, above all, our
response to pathogens
with which we come into contact for the first time. On the contrary, adequate sleep helps prevent infections, makes it easier for them to resolve themselves faster if they become established and it makes it more responsive to vaccines. "
POSITIVE AND NEGATIVE EMOTIONS
"It is very difficult to quantify the effect of stress and other negative emotions as it is difficult to gauge their intensity and it has a
subjective component
. However, there are numerous studies that leave no doubt about the pernicious effect of different types of stress on the response As for
positive emotions
, in order for their benefits to be experienced, they must last over time ".
STATION CHANGES
"Although there are very few studies in this regard, these suggest that
colder temperatures would reduce our capacity to respond
seasonally. What, without a doubt, affects us is the lack of sunlight, both at our stress levels and the activation of the
vitamin D.
In the background, it also determines our appetite for different foods and even our physical activity ".
According to the criteria of The Trust Project
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