In the modern world, many things weaken our bodies. The older we get, the more susceptible we become to disease. Fortunately, there are many ways to increase the body's immunity. This can be done naturally. Here are five ways to stay healthy for many years.
Today, probably everyone knows that improper nutrition weakens our immunity. However, which diet should we choose? Is fasting a good way to increase immunity? Or maybe a vegan diet? Or maybe high-protein?
The most important thing is to understand what our body needs and what harms it. This can be checked on tests with a dietitian. You can also try yourself how you feel after different dishes.
By changing the diet and choosing it to suit our needs, we will naturally increase the body's ability to protect against pathogens such as viruses and bacteria.
Be careful with sugar - Eating too much sugar will inhibit the ability of your white blood cells to fight bacterial infections. Sugar is also a breeding ground for bacteria on the teeth. These, in turn, can penetrate the digestive system and blood, wreaking havoc on our bodies. By eating sweet cakes, especially in combination with yeast, we help develop a yeast infection, which weakens the immune system and makes it less resistant to external attacks.
However, it should be remembered that sugars are necessary for the proper functioning of the body. They cannot be completely eliminated from the diet. However, it is better to take them in fruit or coarse-grained bread than in the form of sweets.
Fiber, prebiotics, and probiotics - a healthy, unobstructed intestine is a very important step towards increased immunity. Dietary fiber, found in fruits, vegetables, and grains (including bran and coarse bread), can significantly improve bowel obstruction. Intestinal bacteria are extremely important in the work of the intestines. They improve excretion, increase the ability to absorb vitamins and minerals, and the ability to defend against infections. Probiotics are supplements and natural substances that contain cultures of beneficial bacteria. Prebiotics, on the other hand, is a breeding ground for bacteria that are already working in our intestines.
Vitamins - to increase immunity, it is worth eating foods that contain vitamins. Especially vitamin C, A, and E can significantly strengthen the immune system. We will tell you what exactly foods they appear in later in this guide.
When asked what to strengthen immunity, each nutritionist will answer, first of all, with vegetables and fruits. High content of vitamin C can be found especially in seasonal fruits. It is worth eating strawberries in spring, currants in summer, and chokeberries in autumn. These fruits are low in calories, easily digestible by the body, and very healthy. Autumn is also the best time to take advantage of pumpkin vegetables. The hokkaido pumpkin, which appears at the stalls already in late summer, is especially recommended. It is not only rich in nutrients such as carotene (more than carrots), vitamins C, A, B1, and B2, phosphorus, iron, and calcium but also very tasty and filling.
All classic vegetables should be regular additions to our dinners. Vegetable soup can increase the body's immunity and improve our well-being. It also provides mineral salts necessary for proper water management.
In the fall, we should not miss the treatment table. Peppers, potatoes, squash, and tomatoes are health bombs. We not only provide our body with vitamins but also fiber. In contrast, silage naturally increases the amount of beneficial intestinal bacteria.
Should you eat meat? Many people are confused. On the one hand, articles praising a vegan diet, on the other hand, threaten iron and vitamin B12 deficiency. The choice of diet should depend on your own preferences and ethical beliefs. If we decide to give up meat, we really need to supplement with vitamin B12. Meat is a source of condensed nutrients. Both paleo and vegan diets have their good sides. Just try what's better for you. Do you want to increase your immunity?
How to boost immunity in addition to changing your diet? One of the main sources of our body's immunity is movement. Especially if we exercise in the fresh air and at the same time provide the body with a large amount of oxygen.
Exercise until a sweat appears is optimal. Movement not only improves the circulation of body fluids and strengthens muscles. Along with sweat, we excrete waste products. That is why it is important not only to focus on body shaping exercises but also on those that increase energy levels and help get rid of adipose tissue deposits.
Jogging can increase immunity and improve our overall fitness, but it is also worth taking advantage of exercises such as yoga or qi gong. These are more focused on listening to your own body. They are also a good alternative for people who cannot perform physically exhausting exercises.
When we ask what to boost immunity, we usually mean diet and supplements. However, proper breathing, especially deep breaths, can also significantly increase immunity. Especially they reduce the risk of complications during and after lung diseases. They are also recommended by doctors for people after operations and intubation.
How to strengthen immunity through breathing exercises? The basic exercise is to inhale air through your nose, hold your breath in, and then slowly release the air through your mouth. This method helps to naturally improve your respiratory function. It also helps to oxygenate the blood, which makes the heart and circulatory system work better.
Regular breathing exercise helps our body deal with respiratory infections quickly. At the same time, our brain is well-oxygenated, which helps it better manage other bodily functions.
Indirectly, breathing exercises can increase immunity by reducing stress, regulating sleep, and improving physical condition.
What to strengthen immunity in addition to diet and exercise? Supplements should be used in moderation. Any synthetic vitamin sets can supplement the diet of sick people. However, healthy people should rather use vitamins and trace elements in fruits and vegetables. The best natural supplements are green smoothies.
Of the supplements available at the pharmacy, which can effectively increase the body's immunity, vitamin C is especially recommended. In addition, it is worth taking supplements with vitamin D. It should be done especially by people who are forced to stay indoors all day. Electrolytes have also been very popular recently. These will especially help people who perform intense exercise, are exhausted after surgery, or illness with a fever.
As you can see, there are many ways to increase immunity. It's best to use several at once. Especially if we are getting ready for the fall and winter season. In addition, proper diet, exercise, and stress management will improve our overall quality of life.
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