Are you ready to strengthen the immune system naturally? It is already time to run for cover to avoid annoying influences and chills.
In view of the arrival of autumn and the cold season we should prepare our immune system, strengthening it. Why? With the arrival of the cold season our immune system is always likely to be weaker than external pathogens, so there is a virus that makes us sick all the worse from cold and humidity.
Causes of the lowering of immune defenses
What are the causes of a lowering of the immune system? Sometimes it is about the climate, both hot and cold, but it can also be stress, incorrect use of drugs, improper nutrition, too much alcohol and even cigarettes.
Symptoms of a lowering of immune defenses
The ideal would be to notice in time that the immune defenses are lowering intercepting the symptoms: begin to appear cold sores and mouth ulcers? This is a signal. And yet the flu states, hair loss, physical and mental fatigue, hot flashes and lack of concentration.
How to strengthen the immune system naturally
If we have identified these symptoms we must start strengthening our immune system.
Let’s see the list of what is needed for our immune system to work well …
1) Vitamin C: It is perhaps the most important vitamin for the immune system and it is preferable to take it naturally through foods rich in vitamin C, such as kiwi, citrus, pineapple, strawberries, cherries, but especially through the infusions of pink canine that contain a large amount.
2) Vitamin D: It is very useful to strengthen the immune system but also to combat diabetes, bone problems, arthritis and tumors. Foods rich in vitamin D are the liver, fish oils, some marine fish (herring, salmon, sardine); Minor amounts are present in eggs, butter and milk. This type of vitamin is also produced by the skin through sunlight, an exposure of 15 minutes per day is sufficient.
3) Vitamin A: Whose antioxidant action and support for immune defenses is very important for the functioning of the body, also protects from some cancers. Foods rich in vitamin A are: cod liver oil, turkey liver, carrots, chilli and veal liver.
4) Vitamins B (B1, B2, B6, and B12): Are essential for the whole body, especially for the metabolism of fats, sugars, digestion and energy production. Vitamin B is generally found in foods of animal origin, such as pork, entrails, fish, ham, eggs and milk derivatives. We also find it in vegetables, such as soybeans, legumes, asparagus, wheat germ, whole grains and nuts, and in buds like those of azuki beans that contain vitamin B9, B1 and B5.
5) Vitamin E: It is tocopherol or natural antioxidants that protect cells from free radicals and also protect against tumors. The most important food sources of vitamin E are: vegetable oils, such as wheat germ oil, almond oil, sunflower oil, olive oil, safflower oil, soybean oil, cotton and corn oil; almonds, hazelnuts, sunflower seeds, peanuts, whole grains, eggs are equally rich, as well as spinach, asparagus, chickpeas, watercress, marroni, broccoli, tomatoes.
6) Selenium: It has a strong antioxidant and anticarcinogenic action. Selenium is more present in cereals, especially whole grains, in fact the brown rice contains 15 times more than refined rice, in flour, in mustard seeds and in Brazilian nuts.
Medicinal plants to increase immune defenses
Of course, natural methods for strengthening the immune system cannot be lacking in herbs.
Specifically they are very useful …
- Echinacea, which increases the activity of immunocompetent cells and also has bacteriostatic and antiviral properties;
- Rosa Canina, mentioned above, which is rich in vitamin C;
- The Curcuma, which has various properties immunostimulants and antioxidants;
- Horsetail, is a plant with immunostimulant effects with remineralizing properties;
- Uncaria is rich in numerous active ingredients including sterols, polyphenols, triterpene glycosides, oxindolenic tetra and pentacyclic alkaloids, phytosterols, procyanidins, mucilages, mineral salts and vitamins, therefore it has immunostimulant, anti-inflammatory and antiviral properties;
- Astragalus, being rich in numerous active ingredients including triterpenic saponins, flavonoids, polysaccharides, amines and isoflavones, has immunostimulating, immunomodulated, anti-inflammatory and antiviral properties;
- Eleutherococcus, rich in numerous active ingredients including polysaccharides, sterols, glucosides, coumarins, saponins, flavonoids, triterpenes and phenolic acids that confer immunostimulant, tonic and revitalizing properties.
How to strengthen the immune system with nutrition
A good natural way to strengthen the immune system is obviously food. The healthy diet is a very important factor for the proper function of the immune system.
Some foods are richer in nutrients allied to the immune system than others, such as yogurt that is rich in lactic ferments, salmon that is rich in omega 3 or walnuts that are rich in omega 6 and still kiwis that contain vitamin C, etc.
Among the foods that most help to strengthen the immune system are: broccoli, ginger, eggs, cauliflower, soybeans, linseed, carrots, fennel, peppers, papaya, currant, berries, dried fruit and in general the fruit and vegetables. Not everyone knows that even mushrooms are great for strengthening the immune system because they contain selenium and finally the garlic, loved and hated by many is an antibacterial and anti-inflammatory that has no equal thanks to allicin, it is also an excellent anti-tumor. Ginseng is also included among immunostimulants.
How to strengthen the immune system? Reduce stress
Stress is a great enemy of the immune system so it is always very important to take breaks and periods of relaxation. Basically when one is in a period of stress this alters the functioning of white blood cells that become less reactive to aggression.
So space for meditation, yoga, tai chi but also a little healthy movement. Finally, let’s not forget that a good rest (at least eight hours per night) constantly helps the immune system to be ready and reactive, so do not neglect a problem like insomnia if you have anything to do with it. Always remember that laughter is a good habit, laughing is good for your health.
How to increase the immune system? The lifestyle
Of course we must take into account the lifestyle that is led by habits and nutrition. Smoking and drinking a lot are vices that weaken the immune system, taking a good natural multivitamin supplement is a good habit, drinking a glass of warm water and lemon juice in the morning fasting is another healthy habit that helps to strengthen the immune system.
Refined sugars and carbonated drinks are definitely harmful and consuming large amounts certainly does not help, so you need to limit their consumption. Finally excess fat is another sore point because it undermines the activity of the immune system, so you have to reduce the extra pounds.