Good Lifestyle

Even some of the most concerned about health are victims of disease from time to time. All you need is an interaction with someonevirus to contract it. With thePandemic of Covid-19 currently at stake, it's more important than ever to support yourimmune system, and of course.

According to an article ofHarvard Health Publishing,There are many researchers have not yet learned that "subtleties and interconnection of the immune response". The article even indicates: "For the moment, there are no scientifically proven direct links between the lifestyle and the improved immune function."

However, this does not mean that you can not take preventive measures against the contraction of a virus. It is important to keep your strong immune system actively so that your body can better fight the disease. After all, it is not ideal to be down for the count with a cold or the flu for two weeks. We consultedDr. Cedrina Calder, preventive doctor physician and health expert;Sydney Greene, MS, RD; and Elizabeth Ward, Mrs., RDN and author ofBetter is the perfect new Blog for ways of knowing howIncrease your immune system The natural way.

A diet full of vitamins and minerals can help naturally support your naturally immune system

Calder says that food is one of the best ways of powerStrengthen the immunity of your body to bacteria and viruses.

"Eating a healthy diet helps your immune system by providing them with the nutrients it should work properly. Some vitamins and minerals are essential for a healthy immune system because they are directly involved in the immune response," she said . The vitamins B6, C and E, as well as the mineral zinc, can help your body fight the pathogens, and Calder has made it possible to better understand the rich foods in each.

Vitamin B6: chickpeas, salmon, tuna, chicken, beef, turkey, gray, brown rice,eggs, soy, potatoes and bananas

Vitamin C:peppers, broccoli, spinach, asparagus, sweet potatoes, gyava, papaya, citrus fruits, strawberries and pineapple

Vitamin E: Walnut seeds,lawyer, squash, spinach, broccoli and cooking oils like almond and canola

Zinc:oysters, crab, lobster, beef, turkey, chicken, hemp seeds, tofu, lentils, peas and cashew nuts

Eating a combination of these foods can help your body fight the disease, no matter where it is hiding, and it's a natural way ofIncrease your immune system. Instead of reaching an Emergen-C package, you can searchHealthy foods like those that improve your immunity.

Ward also says thatVitamin D Can also play a crucial role in immunity and many people do not have enough, especially during this time of year.

"The body makes vitamin D in response to the sun sun and coming from the winter months, most people do not have enough stored in their bodies," she explains. "Although it's just a healthy element, it's important to consume enough food vitamin D."

Vitamin D:milk, tuna, salmon, egg yolks, mushrooms, orange juice and cereals that are fortified vitamin D

It also suggests taking a multivitamin to ensure your daily dose of vitamin D on a regular basis. In aoldEat this, not that! article, Nicole Avena, Ph.D. and Professor of Neuroscience at La Mount Sinai School of Medicine in New York, said thatstudies Suggested to take 1,200 IU vitamin d daily and over four months reduces the risk of contracting the flu.

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The growing contribution of probiotics and proteins can also help remove the disease

Probiotics and prebiotics Working in tandem to promote healthy intestinal and probiotics work particularly to maintain our strong balanced and immune mental system.

"Often called the second brain, our intestine is not only responsible for digestion and absorption, but it also affects immune and mood," says Greene. "The creation of a healthy internal environment is the key to maintaining energy levels and stay healthy."

She suggests happling your consumption of following products to help build a healthy gut microbiome.

Probiotics: Yogurt, Kimichi and Sauercroute

Make sure you consume enough protein is another important factor in supporting your immune system.

"The protein is needed to make cells and other compounds that combat viruses and bacteria, but an additional protein is useless," says Ward. "To have enough, make sure you have at least 20 grams at each meal, which is the amount found in two eggs and 1 oz of cheese; 3 ounces of drained canned tuna fish; or 1 cup of tofu, for example."

It is very easy to consume too much protein, especially if you eat by-products of meat and animals such as milk, eggs and cheese.

RELATED: How many proteins you should actually eat in a meal, according to experts.

She says her best to expand your protein consumption evenly throughout the day, "to give your body the raw materials needed to make disease combat compounds."

At the moment, Ward Ward loves to combine 1 cup of frozen cherries, thawed, mixed at 1/2 cup of clear Greek yogurt for a snack rich in protein.

Get enough sleep is essential to stay healthy

"Sleep deprivation has a negative effect on the function of the immune system," says Calder. To sleep is essential to heal and repair the muscles of the exercise,Support cerebral functionand even maintain emotional well-being. So a lack of sleep can really diminish your body's ability to fight infection, says Calder.

She says adults should receive between seven and nine hours of sleep every night to keep their immune system strong. "It has been suggested that chamomile tea can have a calming effect on the body, inducing relaxation and promote sleep. There is a lack of research supporting this affirmation, but it's worth trying," says -she.

Several foods can help you fall into a restful sleep. For example, a glass of cow's milk contains an amino acid calledL-tryptophan, which is known to help induce sleep due to its ability to synthesize serotonin, a neurotransmitter that helps to facilitate sleep. OtherFoods that can help you sleep and contain L-tryptophane (more commonly called tryptophan) includeyogurt, Turkey and the eggs.

Limit alcohol consumption will also help support your immune system

"We know that sleep is crucial for optimal immune function, however, when we drink alcohol our sleep takes a major blow that then effects our ability to fight against infection," says Greene. "One way this happens is to disrupt the Sleep of REM. Enter a REM state is affected when the body tries to metabolize alcohol all night, leading to a night of global sleep."

In addition, Greene says new research has shown the pivotal role that the intestine plays in immune function (hence the importance of the probiotics mentioned above) and the intestine is immediately assigned to the ingestion ofalcohol.

"Not only can the alcohol affect the intestine by damaging the intestinal mucosa, causing leaks of harmful bacteria in the body, but it can alter the different microbes of the intestine leading to an unwanted ratio of bad bacteria to good bacteria. . "

If you have already had stomach burns oracid reflux After drinking, you knew this change in first-hand bacteria.

Learn how to deal with stress can help support your immunity

Have you ever heard of the expression "stress makes you sick?" Well, that's right.

"Research has shown that stress negatively affects the immune system and decreases its ability to combat infection," said Calder. "Eating a healthy diet, exercise and get adequate amounts of sleep help reduce stress levels in your body."

There is a handful of foods that can help reduce anxiety, which contributes partly to prevent stress. Foods rich in vitamin C-such that anyone who is more common listed above are packed in anxiety-combating vitamin.Studies have shownThat those with higher levels of vitamin C are less likely to demonstrate both mental and physical stress signs in what should be stress-oriented situations. Magnesium is another mineral of this type that can help mitigate stress, and foods such as almonds are in vogue. Associate a portion of berries with an ounce of almonds before a stressful situation, such as amaintenance, naturally calm your nerves. However, eating foods that help calm your nerves are only part of the equation - the other party requires more work on your inner self.

"In addition, it is important to manage your mental capacity to cope with stress. Develop good adaptation strategies is essential, as well as stress reduction practices such as yoga meditation, meditation and mindfulness" , declares Calder.

The neighborhood agrees with Calder on the exercise that helped stress reduction and finally a healthier immune system.She says that "reduces cortisol, which is a hormone that your body produces when it perceives a threat, such as coronavirus. Stress is a necessary response to threats, but constant stress is harmful to the body and could reduce your immune system and could reduce your immune system. function."

For a moment whenCOVID-19 [Femininespreads in the globe, a gym may not be the most sensitive place to enter, as no one is poorly appreciated. Instead, Wall recommends taking a walk or go for a race outside while you the advantages of fresh air and sun.

QUAI STEVEN, MD, Ph.D. said, "Find your favorite yoga video, get your carpet at home and focus on daily stretching for the next 30 days. When passing, you can translate your new movement range, do more yoga, back in your favorite gym cardio. coaching."

Stay healthy during this period following these steps to support your immune system.