How to strengthen your immune system?

THE immune system is a set of organs, tissues and cells that defend the body against pathogens. But if it is not properly maintained, we are regularly exposed to illnesses like colds and flu. And with the arrival of autumn, strengthening immunity even sounds like a necessity for all social strata. We offer you some advice as on passimale.fr to improve your immunity especially during this time of pandemic.\n\n\n

But first, what are the signs of immune weakness?

\r\nImmune weakness is a major cause of mild illness in humans. For example, if you constantly suffer from colds and flu, it means that your body is not producing the body's defense cells. Thus, among other signs of immune weakness, we can cite:\r\n

\r\n
• constant infections;
\r\n
• excessive fatigue;
\r\n
• vomiting;
\r\n
• diarrhea;
\r\n
• nausea;
\r\n
• fever;
\r\n
• Etc.
\r\n

\n\n

What are its causes?

\r\nCertain factors can disrupt the functioning of the immune system and weaken it. Often we go through them and don't even realize that they can harm us. Stress, for example, is one of them. Because it increases the production of cortisol; a hormone responsible for lowering the body's defense to prevent the immune system from attacking the body's cells.\r\n\r\nOther causes of weakened immunity are: \r\n

\r\n
• poor diet;
\r\n
• insomnia or lack of sleep;
\r\n
• physical inactivity;
\r\n
• smoking and alcoholism;
\r\n
• and emotional problems.
\r\n

\r\nIf you get sick regularly and easily, pay attention to your habits.\n\n\n

Tips for strengthening your immune system

\r\n

1- Have a good diet

\r\nA healthy diet is the basis for the prevention and treatment of various diseases, and not for nothing. Nutrients are responsible for the proper functioning of the entire body, including the immune system.\n\n\n\nTherefore, it is ideal to maintain a varied diet of fresh foods and avoid processed and industrialized products. Because, in addition to not providing any benefits, they stress the body and reduce immunity. A good diet must necessarily include:\r\n

\r\n
• various vegetables (fruits and vegetables) : they provide vitamins, minerals and fiber;
\r\n
• carbohydrates : they give energy to the body and are present in breads, pasta, rice, potatoes, cassava, corn, etc.;
\r\n
• proteins : they are raw materials for the cells of our body, including those of the immune system. They are found in meat, eggs, milk and dairy products, and legumes, such as beans and soy;
\r\n
• fats : They are essential for various bodily functions, such as the production of hormones and the regulation of body temperature. Those considered good are olive oil, coconut oil and avocado (in addition to these fresh fruits), oilseeds and others.
\r\n

\n\n

2- Drink water regularly

\r\nHydration is essential for the proper functioning of the body, particularly defense cells. Drinking at least two liters of mineral or filtered water every day is enough to boost immunity. Vegetable teas, juices and milks are not included in this count.\n\n\n

3- Sleep well

\r\nSleeping properly cannot be considered a luxury, but rather a necessity. Because lack of sleep can be one of the main factors causing immune weakness. The human body needs a proper rest period to replenish its energies. So, give more importance to the quality of your sleep. Remember that it is recommended to sleep around 6 to 8 hours per night.\n\n\n

4- Practice appropriate physical activities

\r\nThey reduce stress and increase the production of antibodies in the body. Even at home, it is possible to do 30 minutes a day of physical activity, using simple materials such as a rope or a chair or even the body itself. \r\n\r\nHousehold chores, such as sweeping the house or washing the bathroom, help, although they don't entirely replace gym sessions. While cleaning, you can increase the rhythm of movements by dancing. It helps burn calories and reduce stress, especially during these times of confinement.\n\n\n