As autumn approaches, strengthening immunity helps to ward off illnesses such as the flu and colds. However, what few people know is that changing simple habits, such as having more hours of sleep or starting physical activities, also greatly help the body's cells to defend themselves.

 

The immune system of our organism is a set of cells, proteins, tissues, and organs in favor of external agents such as viruses and bacteria. But if it is not properly maintained, our immunity is low and any rain can knock us down. To avoid this situation, basic purchases in butchers and grocery stores help us in the body's defenses.

 

In the following text, we give some tips for people of all ages to strengthen their immunity. Healthy eating is the main one, but we present many others. Let's check it out?

 

1. Consume more natural vitamins

Pineapple, kiwi, lemon, and acerola are rich in vitamin C. Already dark green vegetables are a great source of vitamin E . Omega-3 is found in fish like tuna, salmon, and sardines. 

 

Nuts and whole grains are good choices to increase the consumption of zinc in the body. All these vitamins are essential for strengthening the immune system. 

 

2. Rely on spices and natural remedies

Some spices are nature's remedies and are very helpful in boosting immunity. The turmeric or turmeric earth, for example, has anti-inflammatory action, antioxidant, and antibacterial. The ginger, and eliminate harmful bacteria to the body, boosts the body's defenses. 

 

Onion and garlic not only give a special taste to food, but they are also anti-inflammatory, antibacterial, antifungal agents. Finally, propolis, for having antioxidant action, is one of the favorites by nutritionists to increase immunity.

 

3. Get some sun every day

The main source of vitamin D, it is advisable to spend time in the sun daily, without sunscreen, preferably until 10 am and after 4 pm. This vitamin is essential for strengthening bones and immune system defenses.

 

4. Drink water regularly

Hydration is essential for the proper functioning of the body, especially the defense cells. Drinking at least two liters of mineral or filtered water every day is enough to strengthen immunity. Teas, juices, and vegetable milk are not included in this account.

 

5. Practice physical exercise

They reduce stress and increase the production of antibodies in the body. Even indoors, it is possible to do 30 minutes a day of some physical activity, using simple materials, such as a rope or chair, or even the body itself. 

 

Household chores like sweeping the house or washing the bathroom help, though they don't fully replace gym workouts. You can increase the pace of movement or dance while you clean, to increase movement, burn calories and reduce stress.

 

6. Take care of your sleep

Get 8 to 10 hours of sleep a night or, if you can't, get your body and mind off as much as you can. Take control of your emotions and avoid insomnia, anxiety, fear, and panic, all of which contribute to the urge of immunosuppressive substances such as cortisol. If you can't control yourself, seek help from a psychologist, either face-to-face or virtual.

 

7. Reduce the consumption of processed foods

Frozen foods like pizza and lasagna and fast food are full of preservatives and other substances harmful to health. These foods cause infections in the body and lower the body's immunity.

 

8. Avoid alcohol and cigarettes

Both legalized drugs, such as alcohol and tobacco, as well as illegal ones, greatly lower immunity, leaving the body defenseless and prone to infections. If you can't cut these habits off altogether, try reducing them for your body's health.

 

9. Forget about diets

No, it's not to ignore the other tips. But while strengthening immunity, leave out very restrictive or low-calorie diets. Maintain a balanced diet without cutting out essential nutrients. Reducing calories too much for your ideal weight greatly lowers the body's defenses.

 

10. Bet on the consumption of teas

Antioxidant teas such as green,dandelion, hibiscus, pomegranate, ginger, turmeric, and apple with cinnamon improve metabolism, helping to defend the body as a whole. Remember, teas are not a substitute for two liters of water a day, they are just supplements to strengthen immunity.

 

As you have seen, strengthening our body's immunity is not difficult, it is enough to have good daily habits and take good care of your diet. Also, avoid self-medication and always prefer natural remedies, as described here. Many people can't go out every day to replenish the fridge with fruits, vegetables, and vegetables, but a home garden is easy to make and a great distraction.

 

To know if you already have low immunity, just pay attention to the symptoms. Infections, fevers, and chills, excessive tiredness, diarrhea, nausea, and vomiting are some warning signs. If you identified yourself, start taking care of yourself at home as soon as possible, following our tips. Do not look for hospitals and health posts, at the risk of acquiring infections and other conditions in these places.