Autumn is now well underway and with it comes flu and colds. As strengthen our body in view of the coldest temperatures? Fortunately, there are some good habits that we can put into practice throughout the year and some foods and natural remedies that can help us strengthen our immune defenses.
The immune system is our natural barrier against infections, diseases and other external threats. Composed of a complex network of organs, cells and defense mechanisms, it has the task of protecting the body from pathogens, i.e. microorganisms such as viruses, bacteria, fungi and parasites, which can damage the body. Understanding how it works and how to strengthen it can help us live a healthier and more resilient life.
What weakens the Immune System?
Several factors can compromise the effectiveness of our immune defenses, including:
Below we offer you some foods that are allies of the immune system and some valuable advice that reminds us how a healthy diet and regular physical activity are fundamental to protecting the body from diseases.
Foods that strengthen the immune system
A diet rich in fruits and vegetables provides essential vitamins and minerals, including:
Garlic
THE’garlic it is a food considered capable of strengthening immune defenses by stimulating the multiplication of the cells they deal with fight infections. These characteristics are attributed to garlic due to its allicin and sulfide content. Garlic would also be able to help the body to expel toxins and cancer cellsas well as protect the heart preventing the formation of plaques in the arteries.
Ginseng
According to Harvard Medical School, it is currently unclear from a scientific point of view how ginseng root works in strengthening the immune system. This is an aspect that will still need to be explored further from the point of view of scientific studies, through broader research to be carried out in this regard, compared to what is currently available. However, Harvard Medical School includes it among the remedies to strengthen the immune system that currently arouse the interest of the scientific world. The ginseng It is included by natural medicine among the remedies to be used to stimulate the immune system in the presence of a lowering of the body’s defenses.
Citrus fruits
It is probably not a coincidence that citrus fruits can be brought to the table during the winter season. Their contents of vitamin C helps the immune system to protect us from diseases as well as strengthening the body, promotingiron absorption contained in plant foods. Consume fruit and vegetables of different types and in various ways allows the body to ensure all the vitamins necessary for the proper functioning of the immune system, with particular reference to vitamin A and vitamin E.
Echinacea
The intake of Echinacea is usually recommended in phytotherapy in order to prevent the typical colds of the winter months. Echinacea can be purchased in the form of a herbal extract enclosed in capsules or as a dry extract to be used for the preparation of herbal teas. Echinacea extracts are considered useful for promoting the body’s natural immune defenses. It is able to act by increasing the ability of white blood cells to destroy bacteria and viruses, due to its immunostimulatory action.
Carrots
Carrots, and all plant foods rich in beta-caroteneorange or red in color, help strengthen our immune defenses. In fact, beta-carotene helps increase the number of cells capable of producing fight infectionssupports the action of T lymphocytes and contributes to the elimination of free radicals, promoting the body’s purification processes and helping to combat aging. It also stimulates macrophage cells to produce substances capable of destroy cancer cells.
Mushrooms such as shiitake, maitake and reishi:
There are mushrooms considered as gods real medicinesnamed shiitakemaitake and reishi. They contain betaglucanscomplex carbohydrates that improve the activity of the immune system against infections and cancer, as well as reduce allergies linked to a poor functioning of the immune system. Scientific studies have focused on the extracts contained in these mushrooms, which could be beneficial if added to our diet. Betaglucans are also contained in oat bran and whole oats.
Strengthen the immune system with good habits
You can strengthen your immune defenses by adopting a healthy lifestyle. Here are some helpful habits:
Avoid refined sugar
One of the substances to avoid so as not to compromise the activity of the immune system It is made up of refined sugar, in the doctor’s opinion Brigitte Marsherbalist and author of the book “The Desktop Guide to Herbal Medicines”, foods and drinks rich in refined sugar hinder the proper functioning of our body’s natural immune defenses.
Reduce stress
Stress alters the functioning of the immune system and for this reason we should learn to ease the tensions we are subjected to on a daily basis, in order to protect our health. Stress weakens white blood cells, making them less ready to react in the face of external dangers, lowering their ability to activate against inflammation and therefore leaving us more exposed to diseases. To reduce stress, it is good to often engage in relaxing activities such as yogaoutdoor walks and play activities together with children and animals. The movement and physical activity are considered a cure-all for reducing stress.
Rest well
Rest helps our body to recover your energy and to strengthen, also with regards to the activity of the immune system. Lack of sleep and rest has the effect of causing real stress for our body, hindering the functionality of the immune system and increasing inflammatory states. This creates a combination that makes us more exposed to the risk of contracting diseases.
Stop smoking
The cigarette smokewith particular reference to tobaccois complicit in the increase in inflammatory states, increases the formation of mucus in the respiratory system and inhibits the action of the cilia located inside the nasal cavities in getting rid of it. It is a condition that it exposes us more to infections and which leads the immune system to work hard to fight them. Passive smoking is also under attack, to which non-smoking women and children should never be exposed, in order not to hinder the correct functioning of the immune defenses.
Tips for strengthening children’s immune systems
To protect children during the cold season, it is essential to take some precautions:
- Nutrient-rich diet: limit the consumption of refined sugars and prefer fruit, vegetables and legumes.
- Outdoor activities: outdoor play and sport strengthen the immune system and improve sleep.
- Natural probiotics: Fermented foods like yogurt help protect the intestines.
- Adequate rest: Make sure they get enough sleep to prevent the body from becoming weak.
- Reduce stress: Relaxing activities such as reading and creative games help maintain emotional and physical balance.
The immune system is our first line of defense against disease and infection. Keeping it healthy requires a balanced lifestyle, based on good nutrition, regular exercise, rest and, when necessary, the use of supplements. Choosing healthy habits and nourishing our body with the right nutrients helps us live better and reduce the risk of diseases, both for us and for our children.
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