How to strengthen your immunity

Have a varied diet, exercise your body and take care of your mind!

Most health problems can be tackled with simple changes in behavioral habits such as a balanced diet, physical exercise and a good sleep routine.

Mental health can also be influenced by behavioral change.

Have a varied diet

If you eat properly, your immune system will be strong, regardless of the type of infection against different diseases, viruses and bacteria. In addition to that healthy eating promotes higher levels of concentration and performance.

Several foods can provide necessary nutrients for our body, but some stand out for improving the immune system, they are:

• Banana - although it is sometimes seen as an enemy because it is high in carbohydrates and rich in vitamins including the B complex, it has minerals such as zinc, selenium, calcium and iron, which improves the body's immunity.
• Citrus fruits - rich in vitamin C, combined with the fight against influenza, a potent antioxidant that helps to reduce cellular damage and is beneficial for the immune system.
• Garlic - excellent for strengthening the immune system, helping to prevent the flu.
• Mushrooms - there are studies that show that the Shiitake mushroom has antiretroviral properties.
• Sunflower seeds - are sources of zinc, an important nutrient for the immune system.
• Vegetables and legumes - have the power to guarantee a very efficient antioxidant system, such as cabbage, sweet potatoes, ginger, peanuts, broccoli, carrots, cabbage, spinach, watercress and arugula.
• Proteins - are present in foods of animal origin, such as eggs, milks, cheeses, yogurts, meats, but they can also be found in foods of plant origin, such as beans, peas, lentils, cashews, almonds and macadamia nuts.
• Water - an essential element for the immune system since any and all physiological processes in our body. Drink an average amount of water, ranging from 1.5 liters to 2 liters per day.

Exercise your body

In times of isolation, many people do not know where to start taking better care of their bodies and health. And there is no need for training with a large structure for the effects of physical exercise to be felt: home training, carried out in the living room of your home, is already sufficient.

Exercise at home, regardless of your age. Move and increase your sense of vitality.

Take care of your mind

In times of concern for health and uncertainty about the future, it is normal to experience anxiety and stress. Keep up the routine, get up and lie down at the same time during the week, as this helps to set our natural clock: the circadian rhythm, one of the tools that our body uses to regulate sleep.

Take time to rest, establish moments of reading, reflection, meditation, of nourishing your spirituality whenever possible.