Boost Immune System ? 7 easy tips to strenghten your umminity in 2021
Colds, coughs, flu… To get through these common illnesses and avoid RED nose, watery eyes or a sore throat, you need to strenghten your body and boost your immune system. Discover 7 easy and natural tips for staying in good health.
Probiotics To Enhance Your Immune System
70% of our immune system is located within our intestines.
That is why a probiotic cure to strengthen intestinal mucosa, is relevant. Before virus circulation becomes more intense and especially for elders or those who suffer of a chronicle disease (diabetes etc.).
A study showed that a intake of a mix of Lactobacillus every day for 12 weeks reduces the risk to catch a cold. Lactobacillus could be found in yoghurt and some food supplements.
Orange Juice : Booster of immunity
Think about it every morning to stay in good shape: “but also thiamine, an amino acid, folate, vitamin B, potassium and necessary sugars which give energy to start your day.
go for a fresh squeezed orange juice.
Magnesium As Anti-Fatigue
Some studies indicate that magnesium chloride stimulates white blood cells. But it is above all for its anti-fatigue action that doctors recommend it
Magnesium can be found in
- sardines in oil
- seafood,
- Cocoa,
- Coffee
- Dark chocolate with 70% cocoa
- Cashew nuts
- Almonds
- Spices (cumin seeds, coriander, curry, ground ginger, etc.)
- Wholemeal breads and rice
- Tofu
Sleep Well For Waking Up Your Immune System
A sleepless night is enough to weaken the immune system because it reduces the number of a certain sort of white blood cells. Even if the time of sleep remains a specific data for each one, doctors still recommend to sleep at least 7 to 8 hours.
Give A Break To Your Defenses
Yoga, gardening, reading, watching movies, hanging out or dinner with friends … The nature of the activity does not matter. What matters is to relax because stress, fatigue and overwork weaken the immune system.
Practice A Regular Physical Activity
Moderate exercise, that is to say 30 to 60 minutes of walking a day, every days, is beneficial and immunostimulating. It reduces the risk of respiratory infections by about 40%.
However, do not overdo it, intense and extended exercise can weaken the immune system, making it easier for viruses to enter and prolify in the body (American College of Sports Physicians).
Vitamin D Is The X Factor For An Efficient Immune System
Vitamin D activates white blood cells (T lymphocytes) needed to make antibodies and destroy microbes and virus. In food, it is mainly found in oily fish such, cod liver and its oil, smoked herrings, mackerel, sardines, anchovy etc.
Doctors advise to postmenopausal women and the elderly who, for the most part lack vitamin D, to take a larger dose, three to four times the recommended daily dose (1000 units), in the form of pills or supplements. food. Two forms are the most common, D2, from plants, and D3, from animals.
Both have the same efficiency.
