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7 Ways to boost your immune system

boost your immune system

Our Immune System is the first line of defense against pathogens that cause disease, such as viruses and bacteria. When our body detects the presence of harmful microorganisms, it attacks them through antibodies;  which are proteins that adhere to microorganisms, attack and weaken them until they are eliminated, leaving substances called antigens that help the body to quickly distinguish pathogens and eliminate them when they are detected again.

More than two years after COVID-19 pandemic started, the importance of strengthening the Immune System became more evident in order to combat the virus, reduce the probability of developing an infectious process with complications, and avoid the consequences of the disease.

For this purpose, many people have sought a way to strengthen their Immune System by solving nutritional deficiencies such as iron, calcium and vitamin A, B, C, D and E deficiencies. Also people have been searching how to stimulate their Immune System in two days, which is the beginning for a healthier life by changing habits.

Today we will give you seven recommendations to boost your immune system:

1. Have all the Recommended Vitamins

The Immune System is complex, intelligent and very efficient. When it has already faced a pathogen, it stores information about it to fight it later in case it invades the body again. This System not only recognizes the diseases you have already faced, but also those antibodies received through vaccinations. Vaccines prepare your body and train it to respond to harmful germs and build immunity against certain viruses and bacteria, so it is essential that you are up to date with basic vaccines and their boosters, especially with the COVID-19 and flu vaccines.

2. Eat a Healthy Diet

Vitamins, minerals and nutrients in general are obtained by our body through food. Although you can consume them through supplements, receiving them through your diet will help you acquire all the nutrients, obtain energy, improve intestinal transit and have a strong Immune System. Some foods that will help you stay healthy are:

  • Citrus Fruits: orange, lemon, grapefruit, pineapple, guava, among others are rich in vitamin A, C, B1 and B2, as well as salts, minerals, calcium, phosphorus, potassium, magnesium and citric acid that help regulate the human body and make it more resistant to disease.        
  • Red Peppers: the whole family of peppers is rich in vitamins, but the red pepper contains three times more vitamin C than the orange. They´re also rich in vitamin A and in addition, they contribute to iron absorption, are rich in antioxidants, improve eye health and strengthen the Immune System.     
  • Broccoli: a cruciferous vegetable with great nutritional importance because it contains fiber, minerals, vitamin C, folate, protein and sulfur compounds.·   
  • Garlic: one of the smallest foods and with the highest amount of nutrients such as iodine, phosphorus, potassium, protein, vitamin B6 and sulfur compounds such as allicin, allyl and sulfides. In addition, it is a natural antibiotic known to help strengthen the immune system and fight diseases.     
  • Ginger: an excellent source of vitamins A, C, B1, B2 and B6, minerals such as calcium, potassium, iron, manganese and phosphorus. It helps to increase defenses, fight free radicals that degrade tissues, delay aging, increase body temperature, cleanse and detoxify the body, eliminate toxins and helps decongest the nose. In addition, it helps combat stress, since vitamin B6 stimulates serotonin receptors, the hormone of happiness.
  • Spinach: contains vitamins, minerals, protein, fiber, iron, potassium and folate that help in the formation of blood cells.   
  • Yogurt: a food rich in micronutrients, especially minerals and vitamins such as calcium, sodium, phosphorus, magnesium, zinc, iodine, potassium, vitamin A, vitamin D, B complex vitamins, caseins, proteins, proteases peptones, immunoglobulins, enzymes such as lipases and more nutrients that have an antimicrobial and immunomodulatory effect.   
  • Almonds: these nuts are rich in vitamin E, fiber, magnesium, riboflavin, phosphorus, unsaturated fats and vegetable protein.   
  • Sunflower seeds: these seeds are rich in vitamin E, minerals, fiber, protein, healthy fatty acids and antioxidants that protect us from different diseases.       
  • Turmeric: a root rich in iron, manganese, magnesium, zinc, potassium, calcium, vitamin C and B; provides antioxidants that help improve the health of the entire body and reduce the impact of oxidative stress.  
  • Green Tea: one of the healthiest drinks, made up of minerals such as fluoride, potassium, magnesium, iron, as well as vitamin C and B, antioxidants and nutrients that stimulate metabolism, strengthen the immune system and reduce the risk of cancer.
  • Papaya: a fruit rich in papain enzyme that helps improve digestion and intestinal transit. It provides fiber, calcium, phosphorus, iron, vitamins A and C, riboflavin, niacin, folate, among other nutrients.   
  • Kiwi: A fiber-rich fruit that improves digestive health, it is rich in potassium, vitamin C, folates, carotenoids, as well as phytochemicals that strengthen the immune system. 
  • Poultry: they are relatively lean meats that provide protein, help you feel satisfied and have good intestinal health. 
  • Seafood: they are rich in vitamins A, B, D and E, essential amino acids for the body, minerals such as iodine, calcium, phosphorus and selenium, as well as omega 3 fatty acids that protect the heart and strengthen the immune system.

3. Exercise Periodically

Doing at least 30 minutes of moderate to vigorous intensity exercise every day has been proven to help control body weight, strengthen muscles, and boost the immune system. Physical activity helps build muscle mass, reduce stress, improve sleep quality and overall health.One of the most important benefits of exercise is that it stimulates blood circulation, which makes it easier for immune cells and other molecules that fight pathogens to circulate throughout the body and “sweep up” toxins.

4. Hydrate Properly

We have heard many reasons why to drink natural water is healthy, and one of the most important is that it strengthens the immune system. Water helps the blood become lighter and facilitates blood circulation and another circulatory fluid called lymph, which is responsible for transporting toxins and immune cells that fight infection.

5. Adequate Rest

It has been proven that not getting enough sleep causes stress in the body, enhances cortisol secretion, a hormone that is related to increased abdominal fat, and insomnia also makes us more prone to infections and diseases such as colds. Sleeping well will help the regenerative mechanisms in your body to be carried out so that the Immune System fights infections more efficiently. The general recommendation is to sleep eight hours a day and go to bed at the same time to have a sleep routine.

6. Control Stress Levels

Stress can occur suddenly due to a traumatic event, or in a chronic form that is long lasting, frequent and provokes a response to stress, which suppresses the Immune System and makes it more prone to disease.To reduce stress, you can do mild to moderate physical activity, such as yoga, walks, or get all your energy out through vigorous exercises such as kick boxing to manage aggressive emotions. Meditation and reading are also ways to reduce stress, “turn off” the voice in your mind that repeats overwhelming problems, and get better rest.

7. Do Supplements Really Help?

Stress can occur suddenly due to a traumatic event, or in a chronic form that is long lasting, frequent and provokes a response to stress, which suppresses the Immune System and makes it more prone to disease.To reduce stress, you can do mild to moderate physical activity, such as yoga, walks, or get all your energy out through vigorous exercises such as kick boxing to manage aggressive emotions. Meditation and reading are also ways to reduce stress, “turn off” the voice in your mind that repeats overwhelming problems, and get better rest.

At New City Medical Plaza you will find specialized doctors in Tijuana who will help you have better health and quality of life. Browse the webpage, consult the specialist´s directory, we have orthopedists, cardiologists and more. Schedule your appointment.

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