We often only think of our immune system when we get sick, but we understand the role it plays in various physical functions and recovery is vital for health all year long.
The various roles that fulfill our immune system extends beyond the fight against acute infections. Is a continuous, dynamic network We work tirelessly to maintain our health and optimal function, even when we feel perfect.
By taking care of our immune system, even when we are healthy, we can better handle daily challenges such as minor infections and stress.
Preventive measures can help Reduce the risk and severity of diseases by controlling inflammation and removing abnormal cells.
Moreover, A powerful, fully functional immune system contributes to larger energy levels, better sleep and a more positive perspective in life.
Follow these tips to enhance your immune system and enjoy better health all year round.
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Diet and immunity
Eating the right food is the key to building a strong immune system. The body comes from the necessary nutrients-vitamins, minerals and other micronutrients-it must produce immune system cells and maintain the immune system from the foods we eat.
Most of these nutrients should come from a fresh, natural food diet. Eat a whole, natural and minimally processed or non -processed food, with a variety of colors of fruits, vegetables and whole grains.
Ideal foods include berries, citrus fruits, leafy green, sweet potatoes, quinoa, brown rice and lean sources of protein such as fresh fish, poultry, beans and lentils. Healthy fats such as olive oil, nuts and seeds offer anti -inflammatory benefits and support vitamin absorption.
Vegetable foods in their raw, natural condition also contain more nutrients and active enzymes. However, cooking certain vegetables can make vitamins more bioavated, which facilitates the use of our body.
A healthy diet that supports your immune system should include:
- An abundance of natural, nutritious dense fresh vegetables, especially leafy greens.
- Some fruits, especially citrus fruits and others rich in vitamin C.
- Adequate protein made of fresh meats, such as red meat, poultry and fresh fish, as well as dairy products.
- Natural fats, including basic fatty acids, unsaturated and certain saturated fats support hormone production.
Conversely, A poor diet will increase your sensitivity to the disease as any nutrient deficiencies can prevent the optimal functioning of the immune system.
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Health health
A healthy intestine with the proper balance of probiotics supports good digestion and enhances immunity. In the gut, Probiotics play a decisive role in strengthening your immune system As they help maintain a healthy balance in your microbicide, preventing the undertaking harmful bacteria.
In the last decade, there has been an explosion of research on the immuno-stimulant properties of probiotics, which show that probiotics can help reduce the likelihood of infections, especially after severe training periods.
For example, a 2020 study1 It showed that a particular combination of probiotics reduced the incidence of infections of the upper respiratory system.
In addition, probiotics contribute to immunocompromises, including cytokomy and white blood cell production, which are essential for a strong immune system.
Taking a complete product such as Biogen Supreme Probiotic 9-Strain can help support a balanced germ.
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Exercise
Moderate exercise for at least 150 minutes per week Helps enhance the production and traffic of immunocytes.
By increasing blood flow throughout the body, exercise allows for the circulation of immune cells faster. This improved circulation allows these cells to detect and respond more effectively to pathogens.
Regular exercise also helps to reduce stresswhich is known to weaken the immune system by increasing the levels of stress hormones such as cortisol. Therefore, regular exercise can support optimal immune function.
These activities can include simple tasks such as Brisk Walking, Swimming, Ciking or Dancing. The more of these activities you do out, the better, as the output of nature can reduce stress and promote immune function.
It is also important to note that while moderately, regular exercise is beneficial, Excessive or intense exercise can sometimes have the opposite effect, temporarily suppressing the immune system. Therefore, finding a balanced exercise routine is the key.
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Sleep
Sleep, ideally 7-9 hours at night, is vital to immune health. Sleep and immune system share a two -way relationshipAs adequate sleep enhances our immune defenses, while a strong immune system helps us to sleep better.
During sleep, immune system cells perform monitoring functions that help identify and eliminate abnormal cells or attack pathogens such as viruses or bacteria that have entered the body.
For example, adequate sleep enhances the production of immune cells, including T cells, antibodies that help detect and eliminate harmful pathogens and cytokines, which are proteins that help in cellular signaling and coordination of immunohs.
Studies2 Show consistently this Sleep enhances adaptive immune response against virus invasions.
Various repair and rejuvenation procedures also occur while we sleep that support the optimal functioning of the immune system.
In addition, various studies3 Suggest a causal relationship between reduced sleep and our sensitivity to cold and flu infections.
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Supplement support
Supplement manufacturers such as Biogen also contribute to normal immune support as easy as possible.
Complete bands combined Various vitamins and minerals have been shown to support the health and function of the immune system Offer a convenient and effective means to meet your dietary requirements and enhance the immune system.
For example, Biogen Immuno Boost Burring with extra strength of vitamin C (1000 mg) It contains various ingredients that can enhance and support the immune system.
Each turbine tab is formed with echinacea to enhance immunity and vitamin C, vitamins and zinc to provide additional nutrients needed to maintain good health and contribute to the normal functioning of the immune system.
These ingredients support a powerful immune system in the following ways:
- Echinacea (50 mg per tablet): This natural ingredient enhances the production of white blood cells, which can help the body fight bacterial and viral infections.
- Vitamin C (1000 mg per tablet): The cells of the immune system require vitamin C to protect them from free radical damage. Some cells in the immune system also require vitamin C to function optimally. As a result, this vitamin is very concentrated in immune system cells and is quickly consumed during an infection, but the body cannot synthesize vitamin C, which means that we have to reach much of food and supplements.
- Zinc (25 mg per tablet): Zinc acts as a co-existence for significant enzymatic reactions involved in the antioxidant defense system, making it necessary for a healthy immune response.
- B-Bitamins: The body requires adequate vitamins B to produce cells involved in the immune response. Vitamins B6 and B12 help optimal immunity because they are involved in numerous internal biochemical reactions associated with optimal immune function. Similarly, vitamin B2 (riboflavin) helps to produce antibodies and is essential for energy production and antioxidant activity. Vitamin B5 (pantothenic acid) is converted to coenzyme A, which is essential for many cellular processes, including antibody production and inflammatory cytokines. Vitamin B3 (nicotinamide) helps to activate the innate immune system, possibly increasing its efficacy over pathogens, while supporting the activity of white blood cells to help destroy bacteria and other harmful particles.
References
- Laodong Li, Kangkang Hong, et al. Probiotics to prevent upper respiratory infections in adults: systemic review and meta-analysis of randomized testing tests. Evid Based Complement Alternat Med. 2020; 2020: 8734140. Published online 2020 Oct 26. DOI: 10.1155/2020/8734140
- Besedovsky L, Lange T, born J. Sleep and Immune Function. Pflugers Arch. 2012 Jan., 463 (1): 121-37. DOI: 10.1007/S00424-011-1044-0. EPUB 2011 Nov 10. PMID: 22071480; PMCID: PMC3256323.
- Gill Phillipson, Sue Aspley, Ingo Fietze. Perceptions of the importance of sleeping in the common cold-two online questionnaire based on research. Sn comm. Clin. Med. 2, 596-605 (2020). https://doi.org/10.1007/s42399-020-00265-5.
Author: Pedro van gaalen
When he does not write about sports or health and suitability, Pedro is probably out of training for the next marathon or the super-marathon. He has worked as a fitness professional and as a marketing specialist and comms. He now combines his passions in his role as a manager at Fitness magazine.
