Five useful tips for boosting immunity and easier prevention of viruses
As coronavirus spreads, all recommendations from institutions such as WHO are how to reduce exposure and take care of ourselves if we get sick. These are important tips, but we don’t hear much about how to boost immunity so that if exposed to the virus, our body can effectively fight it.
The main function of our immune system is to fight diseases and viruses. Unfortunately, the immune system cannot cope with the typical activities of the modern lifestyle such as stress, toxins, lack of physical activity and unhealthy food. This prevents our bodies from effectively fighting the disease.
Given the rapid spread of coronavirus, it is more important than ever to build strong immunity.
Several life and dietary modifications can help build and strengthen immunity:
1. Reduce stress
When we are stressed, our body produces stress hormones that directly affect the immune system. One of the most important ways to boost immunity is to reduce stress. To reduce stress, it is crucial to take breaks when you need them (short breaks for water and more rest), to use stress-relieving and relaxation techniques, and to consume foods and beverages with a calming effect like green tea. , pumpkin seeds and chia …
Green tea contains an amino acid called theanine, which has positive effects on mood disorders. Theanine has an anti-anxiety and sedative effect and can increase the production of serotonin and dopamine.
Scientific studies from 2017 find that 200 mg of theanine daily improved relaxation and calmness while reducing stress. Green tea is easy to add to your daily diet. It is a suitable substitute for soft drinks, coffee and alcoholic beverages.
2. Take vitamins to boost immunity
To support your immune system, you can eat foods that support immunity such as citrus fruits, garlic, broccoli and spinach. These foods are rich in vitamin C, iron, zinc and selenium that have antioxidant activity and protect the body from free radicals. Consume drinks rich in vitamins and minerals, such as fruit and vegetable smoothies or snacks.
3. Consume natural ingredients with antiviral properties
Recent scientific research points to the protective role of fatty acids contained in coconut oil. According to them, these fats cause destruction of the viral cell envelope as well as inhibition of replicative activity of the viruses, thus preventing the attachment of viral proteins to the human cell membrane.
Add 1 tablespoon of coconut oil to your favorite recipes, muesli or cereal.
To protect your respiratory system, add to your diet herbs such as thyme, primrose, bosom, chamomile and mint. These ingredients relieve cough and act anti-inflammatory on the upper respiratory tract.
4. Reduce inflammation
Sugar, processed meat, vegetable oils and alcohol tend to be inflammatory foods that activate the immune system and leave the body unprotected by other microorganisms. So it can be really helpful to get rid of these inflammatory foods if we want a healthy immune system. The Mediterranean diet recommends healthy products with anti-inflammatory properties such as whole grains, nuts, seeds rich in omega-3 fatty acids (sunflower, flax, chia, pumpkin), fish and vegetable oils.
Strengthen immunity with a serving of daily cereals and breakfast muesli, enriched with crushed seeds, as well as cereal-based snacks – cereal bars, oat cakes and oat crackers.
5. Stay away from toxins
Toxins can be harmful to the immune system. Therefore, try to minimize exposure to chlorinated drinking water, pesticides, aromatic hydrocarbons, heavy metals, air pollution and food additives.
Ginger root is a natural immunostimulator that combats colds and flu triggers. Ginger helps break down the toxins in our body, thereby helping the lymph system work. The best effect is achieved when infused in the morning with a little warm water and lemon.
By taking these actions, we can help prevent ourselves and our loved ones from suffering from viral illnesses and colds.