5 good habits to strengthen your immune system

On May 3, Argentina's Buenos Aires Economic News reported on five lifestyle habits that can strengthen the immune system and prevent diseases.

When bacteria or viruses attack the body, an infection occurs and disease results. This is when the immune system comes into play and protects the body by attacking the bacteria or virus. This system is a complex network of cells, tissues, organs, and metabolic processes that work together to help our bodies fight infection and other diseases.

This system is so complex that scientists have yet to fully uncover and understand it. We already know that the immune system is also related to lifestyle and genetic factors, which stimulate the immune system and keep it running. Here are 5 guidelines that scientific research has found to be excellent choices for maintaining a healthy immune system.

1. The immune system also needs "food supplements"

The immune system, like any other part of the body, requires certain foods that contain nutrients that strengthen it: vitamins A, B6, C, D, E, folic acid, and minerals such as zinc, copper, selenium, and iron.

Vitamin C is found in abundance in fruits and vegetables, especially citrus fruits and red bell peppers. But vitamin C breaks down at high temperatures, so eating raw or lightly cooked foods rich in this nutrient is the best way to get enough.

Yellow and orange vegetables and fruits, such as sweet potatoes, apricots and carrots, are high in vitamin A. Green leafy vegetables, such as spinach and broccoli, as well as cooked dried beans and fortified cereals are high in folate.

Fortified cereals are foods rich in vitamin B6. So are animal liver, chicken, beef, and eggs. Vitamin E is also found in high concentrations in nuts, seeds, and cold-pressed olive oil.

One of the most important vitamins for a healthy immune system is vitamin D. Oily fish such as salmon, tuna and sardines contain high levels of this vitamin. The body can also produce vitamin D by exposing the skin to sunlight. However, the amount of vitamin D the body can produce depends on the latitude of the area where a person lives, because sunlight does not reach all parts of the earth with the same intensity.

Iron is important for supplying oxygen to cells and maintaining a healthy immune system. Iron comes in two forms: one that comes from animals, called heme iron, is abundant in red meat, poultry, and seafood. The other, called non-heme iron, is found in plant foods and is abundant in beans, cruciferous vegetables, spinach, and iron-fortified cereals.

Selenium is also an important mineral needed by the immune system. A food high in selenium is Brazil nuts, which can meet your daily needs in small amounts. This mineral is also found in seafood, poultry, meat, and dairy products, especially ricotta (also known as cottage cheese).

Zinc is essential to promote the production of cells of the immune system, such as T cells. One of the most important dietary sources is oysters, with a serving of oysters providing up to 300% of the recommended daily intake of zinc. Other sources of zinc include dairy products, crab, red meat, and poultry. Plant sources of zinc include beans, oatmeal, nuts, seeds, and tofu.

2. Supplement probiotics

Probiotic foods contain active cultures of gut-healthy bacteria such as Lactobacillus acidophilus, Bifidobacterium, and Streptococcus thermophilus. These beneficial microorganisms help the digestive system release vitamins and minerals from food and improve their absorption in the body, supporting optimal immune system health.

Probiotic foods include yogurt, sauerkraut, naturally fermented kimchi, etc. Prebiotic foods are foods that contain starches that can feed probiotics, including garlic, onions, artichokes, apples, green leafy vegetables, burdock root, etc.

3. Ensure sleep quality

The human body goes through several stages during deep sleep that stimulate and restore the immune system. The deep sleep cycle begins about an hour after a person falls asleep. This stage is when the body is more relaxed, breathing and heart rate are slower, and immune system processes are accelerated.

Researchers have found that the deeper the sleep, the greater the production of cells important for fighting infection in the immune system. During other stages of sleep, the brain consolidates and stores memories from the previous day. During deep sleep, the immune system's memory undergoes a similar process.

Additionally, during sleep, the body produces more melatonin to ward off inflammation, and some studies have linked deep sleep to increased vaccine effectiveness and reduced allergic reactions.

4. Regular physical activity

Exercise helps the body produce anti-inflammatory immune cells and get them into the bloodstream. Exercise also activates the lymphatic system, which is responsible for removing toxins and dead cells from tissues. Studies have shown that exercise can reduce the incidence of viral infections and reduce the severity of symptoms. Regular, moderate exercise is closely associated with a healthier immune response.

"Exercise is an effective way to boost your immune system," said Dr. Mark Moyad of the University of Michigan Medical Center. Exercise causes the body's antibodies and white blood cells to circulate faster, which means they can find and fight viruses more quickly. "Staying active through exercise can also reduce stress hormones, which can reduce the likelihood of getting sick," Moyad added.

5. Reduce stress

If physical and psychological stress persists for a long time, the immune system becomes compromised and its response to infection becomes inadequate. The connection between the nervous system and the brain and immune function is very complex. According to research in the field of psychoneuroimmunology, persistent physical or psychological stress can lead to a breakdown in the immune response. Therefore, reducing stress and relaxing are important ways to boost the immune response.

"If you have chronic stress or anxiety symptoms, your body produces stress hormones that suppress the immune system," Moyad said.

(Source: Reference News)