Immunity it is nothing more than our body's ability to protect us from foreign agents (antigens). To guarantee the defense of our body, several cells and molecules act in an integrated manner, which is the case, for example, of the antibodies,that guarantee protection against certain antigens.
When theimmune system is fragileo, our defense capacity decreases and, in this way, we are more susceptible to illnesses. Some illnesses and medications can cause a drop in immunity, as well as unhealthy diet, stress and sleep problems. Below we will look at some tips to improve our immunity.
Read too:Recommendations for healthy eating
5 tips to improve immunity
Take good care of your food
Have one healthy eating, rich in all the nutrients needed by our body, it is essential to ensure good immunity. The Brazilian Society of Diabetes highlights the importance of having a diet rich in vitamins, like
Vitamin C, THE and Complex B vitamins,iron, zinc and selenium, nutrients that act directly on strengthening immunity.Many of these nutrients can be obtained from a diet rich in fruits and vegetables, which are often forgotten in the diet. It is noteworthy, however, that the diet must be balanced, including all nutrients, even carbohydrates and lipids. Extremely restrictive diets and excessive consumption of fast food can therefore affect the body's ability to defend itself.
control stress
O stress negatively affects the action of our immune system, triggering a drop in immunity. Unfortunately this is a problem that reaches a large part of the world population, with some of the stressors being long work hours and strong emotions, such as insecurities and fear.
Although it is not an easy task, it is necessary to look for measures that reduce the load of stress on a daily basis. Doing physical activities, trying to be positive about life, spending more time with the people you love and doing activities that really give you pleasure are some of the ways to reduce stress. It is also worth highlighting the need to seek psychological help when the daily burden becomes too difficult to bear.
Sleep well
Sleeping well is essential for the proper functioning of the immune system. Research shows that the sleep deprivation interferes with our immunity, making us more prone to infections such as the flu and colds. So it's important to look for ways to get a good night's sleep.
Some important tips are to establish a time to sleep and wake up, only go to bed when you are sleepy, do not do physical activity near the bedtime, avoid caffeinated drinks at night and reduce exposure to light at bedtime, turning off the TV and not using a cell phone, for example.
Read too:Sleeping little is bad?
practice physical activities
THE physical activity ensures an improvement in general health of the individual, ensuring, for example, an increase in immunity. The recommendation of the World Health Organization is that 150 minutes of light or moderate physical activity be performed weekly, which corresponds about 20 minutes a day, or at least 75 minutes of more intense physical activity, which would correspond to approximately 10 minutes per morning. Keeping your body active is also important to avoid problems such as obesity, diabetes, anxiety and stress.
See too: Importance of physical activities
reduce alcohol consumption
The exaggerated consumption of alcohol can trigger reduced immunity, as well as other health problems such as liver problems, gastritis, ulcers and even psychological disorders such as mood swings and anxiety. Therefore, it is essential to reduce the consumption of these drinks to improve the quality of life. Alcohol dependent people may need help to get rid of their addiction, this help being offered, for example, by clinics and support groups.
By Vanessa Sardinha dos Santos
Biology teacher
Source: Brazil School - https://brasilescola.uol.com.br/saude/5-dicas-para-melhorar-a-imunidade.htm