Maintaining a healthy lifestyle is also one of the best strategies to keep the body’s natural defense system strong and efficient, which is why it is recommended to:
- No smoking
- Eating healthy foods
- Practice mild to moderate intensity physical activity regularly
- Maintaining the right weight
- Sleep 7 to 8 hours per night
- Avoid stress and over-drinking of alcoholic beverages
- Exposure to the sun daily, preferably until 10 a.m. and after 4pm, without sunscreen, to increase vitamin D production in the body
These habits should be maintained for life, not only at times when the person is sick or weaker because otherwise they will have no effect.
- Foods to raise defenses Nutrition plays an important role in the functioning of the immune system, foods rich in omega-3, selenium, zinc, probiotics, vitamins A, C and E are best suited to increase the immune system, because they favor the production of the body’s defense cells more efficiently. Examples include:
- Omega-3: Chia seeds, walnuts and flaxseeds;
- Selenium: Brazil nut, wheat, rice, sunflower seeds, form bread, cheese, cabbage, wheat flour.
- Zinc: Wheat germ, whole grains, pumpkin seeds, nuts (peanuts, almonds, brazilian nut).
- Vitamin C: Orange, mandarin, pineapple, lemon, strawberries, papaya, melon, mango, kiwi, broccoli, tomato, watermelon, cabbage, peeled potato.
- Vitamin E: Sunflower seeds, hazelnuts, peanuts or peanuts, almonds, pistachios, mango, olive oil, tomato paste, sunflower oil, nuts, papaya.
- Vitamin A: Carrot, sweet potato or sweet potato, mango, spinach, melon, beetroot, chard, red paprika, broccoli, lettuce, egg.
- Probiotics: Natural yogurt, kefir or yakult fermented milk, to maintain gut health. See all the benefits of consuming probiotics.
- Water: The body is hydrated during the day in order to function properly, minimum 2 liter of water per day.
- Vitamin E: Nuts, sunflower seeds, almonds, chard, spinach, brocouli, papaya, avocado, olives, wheat germ, soy.