How do you boost your immune system?

Useful tips/19 January 2021

Simple and practical tips to boost your immune system:

• Sleep
  It is very important to follow a proper sleep schedule. Be sure to go to bed before midnight and try to get your sleep allowance. It can vary from 6.5 to 9 hours. But the fact is that with lack of sleep lymphocytes - cells responsible for immunity reduce their activity suppressing immunity, so go to bed on time and sleep enough time.

• Consume enough protein
  Your diet should contain adequate amounts of protein. Antibodies are protein structures that are produced by the immune cells in the blood (lymphocytes) and in order to have enough building material to produce those antibodies, you need to consume enough quality and digestible protein. It is also important to digest this protein well, for this purpose it is necessary to work with the reduction of gastric acidity - hypoacidity.

• Physical activity
  In order for your immune system to be strong, it is important to be active. With adequate blood flow velocity, antibodies - immune cells in the blood, will be delivered directly to the focus of infection and deal with it much faster. The WHO and American College of Sports Medicine minimum standard is 150 minutes of moderate-intensity exercise per week. This is the minimum to maintain a healthy and toned body. Activities can range from stretching, dance, yoga, Pilates, endurance, flexibility, mobility, balance and coordination exercises to high-intensity, functional training with your own body weight, trx, etc. Everyone is guided by their own readings, strength and capabilities. We should not forget about 8-10 thousand steps a day. The main thing, without violence and commitment, only with love and care over your own body.

• Reduce the amount of sugar
  A trivial but highly effective tip is to reduce the amount of sugar in your diet. This is critical because every time you consume sugar, you reduce the activity of your immune blood cells for 5 hours. So if you want to maintain your immune system and deal with an infection as quickly as possible if you get sick, you should not have sugary foods in your diet.

• Get your gastrointestinal tract in order
  Keep your GI tract in order, because adequate amounts of normal microflora, in particular lacto- and bifidobacteria keep your immunity at the proper level. But if you’re already sick and haven’t gotten your GI tract in order by the time you get sick, using probiotic, fermented foods, or probiotics directly, can help solve the problem and boost your immune system.

• Try to stay warm
  When you are cold, the activity of all organs and systems slows down. The air temperature should be optimal, it is also wrong to overheat, but you should make sure that you are not anemic, hypoteremia is a condition in which you are as cold as possible. Dress comfortably to keep you warm and watch your heat exchange.

• Minimize the use of antibiotics
  Antibiotics kill pathogenic bacteria when used as indicated, but unfortunately the normal microflora suffers as well. Recovery from antibiotic therapy is quite resource intensive and time consuming, as the normal microbiota is maximally responsible for normal immunity levels.

• Consume the right nutraceuticals
  Your diet should be rich in certain nutraceuticals that have proven efficacy for immune support. These include vitamin D,
  vitamin C, and micronutrients like zinc and selenium.

Inject these simple but sound tips into your life and be healthy.

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