IT'S ABOUT YOUR IMMUNE SYSTEM!

When everything seems insecure in the world right now, there are still things you can do to make your immune system work optimally, which can help you stay healthy. Proper hand washing, maintaining good nutrition, being physically active, managing stress and getting enough sleep. If any of these are compromised, your immune system may be lowered. Your immune system can also be weakened by smoking, alcohol and poor nutrition.

We all have different immune systems and our daily activities affect its strength. There is a direct link between exercise and the immune system. The same, of course, applies to food and its effect on your immune system.

How do you keep your immune system healthy with food?

Start by filling your plate with immune-boosting nutrients. One of the best ways to stay healthy is to eat a nutritious diet because our immune system depends on a steady supply of nutrients to do its job. Eating or drinking too much sugar restricts the cells of the immune system that attack bacteria. This effect can last for at least a few hours after drinking a couple of sugary drinks.

Healthy nutrients!

Your body requires a steady intake of appropriate nutrients to function properly. Instead of thinking about losing weight right now, think instead of adding healthy nutrients to help balance your body so that it naturally loses weight in a healthy way. It's not just about calorie intake, it's also about the quality of the calories you eat. Choosing nutritious foods leads to a healthier and slimmer body.

Things you should include in a healthy balanced diet for a strong immune system and a healthier body.

Protein - a decrease in protein can lead to immune dysfunction. Protein is broken down into amino acids that stimulate the immune system and help balance hormones.

Healthy fats - help reduce inflammation in the body, especially in the intestines. Maintaining a healthy balance between omega-3 and omega-6 fatty acids is one way to support the balance of your immune system.

Fiber - both soluble and insoluble, needed for a healthy gut. Whole grains and vegetables are excellent fiber choices. It helps remove toxins from the gut and is also a prebiotic that helps nourish your healthy gut flora.

Fruits and vegetables - provide important vitamins and minerals for a balanced immune system. They protect the cells in our body and strengthen the immune system. Try a variety of colored fruits and vegetables, including berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, fresh garlic and carrots.

Whole grains - eat whole oats, brown or black rice and quinoa.

Fermented dairy yogurt contains probiotics that help balance the intestinal flora. Get the regular versions and sweet with your own fruit.

Dietary Supplements - Sometimes we do not always eat the right portions of vegetables, fruits, grains and protein to get the nutrition we need. Dietary supplements like vitamins can help with these gaps. What I take myself is vitamin C, vitamin D, Magnesium and Zinc.

Frozen is really good!

Buy frozen fresh foods where you can so they last longer. Frozen vegetables and fruits are many times better than their fresh counterparts. Make sure that the vegetables are not frozen in a sauce and that the fruits are not frozen in sugar. Frozen meats, such as chicken and salmon are perfect as sources of protein and can be divided into smaller bags so that you only use what you need.

Drink properly!

Finally, do not neglect to drink! Mild dehydration can be a stress for the body. Aim to drink about 3 liters of fluid a day. This includes all liquids and water-rich foods, such as fruits, vegetables and soups.

How do you keep your immune system healthy with exercise?

To keep your immune system on top, you must try to be in good physical shape. Exercise mobilizes your white blood cells by increasing your blood flow, so that they can do their monitoring work and search for and destroy bacteria and viruses in other parts of the body.

Try to be physically active every day and do at least 150 minutes a week of moderate aerobic activity (walking, gardening, cycling) or 75 minutes of vigorous activity (running, swimming fast).

Advice for older people!

Older people are more prone to infection is to do something, everything is better than nothing. Exercise can boost and boost your immune system significantly despite age. In 2018, a study by the University of Birmingham and King's College London found that 125 non-smoking amateur cyclists aged 55 to 79 still had young people's immune systems.

Side effects?

One of the many positive "side effects" of exercise is that it reduces stress, which helps your immune system. Stress hormones such as cortisol can compromise immune function. Use exercise to lift your spirits. Exercise has been proven by researchers to improve your mood and reduce feelings of depression, anxiety and stress. Exercise increases the body's production of endorphins that give you positive emotions that make you feel happier. Exercise can also increase your energy levels if you feel lethargic.

As you can see, it is not magic, just the old ordinary. Eat healthier, start exercising if you do not already do so, your health and immune system will be positively affected.