The immune system protects the body from the occurrence of infectious diseases and to build a natural defense against disease agents.
Stress reduction and regular exercise help to strengthen the immune system, and the largest effect is manifested food intake, which may protect the body from disease.
A varied diet that includes plenty of fruits and vegetables (vitamins and antioxidants), will largely contribute to the efficiency of the immune system.
The greatest enemy of the immune system in the body are free radicals. Free radicals can damage healthy cells and cause mutations, which can result in a serious disease such as cancer. However, the vital nutrients from foods that are called antioxidants can stop free radicals.
At the present time the immune system is challenged more than ever. Modern (unhealthy lifestyle) everyday for majority of the population. Stress is pervasive and present every single day. All this affects in the resistance of the organism in humans, so we become more and more vulnerable and becoming weaker. More and more viruses prevailing globally, diseases, allergies increases the sensitivity of the people and chronic fatigue occurs in the majority.
Why our immune system gets weak?
Frequent infections, smoking, lack of sleep, improper diet, long-term use of antibiotics, stress, polluted environment, heavy physical and mental work can damage the immune system.
Sometimes the immune system does not respond in time intruders and harmful substances or there is not enough strength to fight with them, and then comes to disease. Toxic substances accumulated in the air, water, plants – almost everything that surrounds us, weakens our defense capabilities.
A balanced and proper nutrition and physical activity
Pay attention to reduce food with high (trans) fats and / or sugars because this is just the main cause of most chronic diseases and diseases of blood vessels and heart. Diverse food, more from natural origin – with more than three meals daily distributed evenly and in small quantities with plenty of vegetables and fruits due to their rich content of antioxidants that act against toxic substances in our body ie. Free radicals, also due to the high fiber content. All kinds of fish – because of the wealth of fish oil and omega 3 fatty acids. Tuna, mackerel, herring, salmon, hake, sardines, etc. Fish is rich in phosphorus, one of the main ingredients for a good memory, ie. The proper functioning of the brain. Cold-pressed olive oil, hemp oil, linseed oil, coconut fat – use them with fresh ingredients, while for frying use only coconut fat or lard or butter (real milk with 82% fat) because roasting the fat of other origin create trans fat, extreme enemies of the heart and blood vessels. The above oils are rich in fats and Omega 3 that are essential to our body and our cells.
Green and white tea – very rich in antioxidants (flavonoids) are therefore essential in the initial process of releasing toxins and free radicals, also because of the low amount of caffeine will be beneficial to our central nervous system. Dark chocolate with a high percentage of pure cocoa which is characterized by a minimum of 70% cocoa. Because cocoa is also a very powerful antioxidant. Honey-probably the oldest man’s allies in the fight against various diseases. Be sure to include honey in the daily menu. Honey is rich in antioxidants and minerals. It is advisable to take one to two teaspoons morning. Propolis – 10-20 drops several times a week-beneficial effect and incredible power in strengthening the organism can feel and within a few days.
Nuts – almonds, hazelnuts, walnuts, cashew nuts, Brazil nuts. Besides being rich in omega 3 fats they contain high amounts of antioxidants, minerals and vitamins E (responsible for skin health), as well as cyanide in small quantities, which helps prevent the development of all types of tumors and even cancer. Also, pumpkin seeds and sunflower are very important because of the richness of zinc and magnesium, whose deficit can seriously damage the functioning of the body and immune system.
Integrated – white flour, with large amounts of salt, is one of the biggest enemies. So, when it comes to grains, should be completely reoriented the whole grains obtained by grinding whole grain because it is so well preserved nutritional value. Oats is probably the highest quality because they do not contain gluten. However, a better option than grains (pasta, which should be avoided) is brown rice, quinoa, millet. Consume them in the morning and afternoon, and avoid them in the evening due to reduced insulin sensitivity, because it is a food that should provide the daily energy needs. Pay attention when buying them because the term “integral” is abused in the domestic market, so always pay attention to the composition of the back of the product.
Spices – cinnamon, chili pepper, ginger, horseradish – powerful antioxidant with a natural effect on the improvement of human health and the elimination of many diseases in the beginning.
Water – in large quantities. Minimum of 2 liters or up to 4 liters with any physical activity. Pay attention to drink before, not after meals, to avoid indigestion.
Physical activity – daily administration of physical activity releases the toxins, increase respiratory capacity, preventing muscle atrophy, accelerate metabolism, burn excess calories that are the main cause of obesity, which directly reduces the body’s resistance. With any kind of activity (walk also belongs to the physical activity) for at least 30 minutes, at least once every two to three days.
Sleep- a minimum of 7-8 hours a night’s sleep is essential to maintaining a strong immunity. Short Afternoon sleep (nap) can be used as currently refreshment and rest for the second part of the day.
They have now become one of the key factors in maintaining health and strengthening immunity, and although they are not necessary, they can have a positive effect because the modern man does not pay enough attention to diet and intake of fresh food, fruit and vegetables.
Omega 3 fatty acids and fish oil – unsaturated fatty acids (EPA and DHA) have more than a huge role in the body to protect the cardiovascular system and the regulation of bad (trans) fats and LDL (lipoprotein that transports cholesterol). In addition they make the skin, hair, nails, eyes healthier. If you do not get enough fish, seafood, avocado, olives and olive oil, omega 3 with as much EPA and DHA in a supplement should be a choice.
Extracts of herbs – for the general health of the body and strengthen natural immunity. It can be extracted echinacea, noni, aloe vera, then oil of wild oregano, etc.
Vitamin B complex – for increased energy production at the cellular level. A large number of people do not get enough vitamin B, so that the intake through dietary supplements in many cases effectively. Decreased appetite is the cause of a lack of vitamin B.
Coenzyme Q10 – excellent for heart and blood vessels, for people older than 35 years because after that age natural secretion of coenzyme Q10 is reduced. It is excellent for the immune system.