Immune system: 7 ways to strengthen it – Vogue.it

Our immune system it is a complex matrix of cells and systems that work cohesively to protect us from disease. Whether or not to give in to viruses often depends on the state of health of our body, to which factors such as it contribute stress, the fatigue and our food choices.

The immune system, which represents the natural defense mechanism of our body against the aggression of external pathogenic microorganisms, such as bacteria and viruses that are the cause of diseases, it also stimulates an effective cell repair. The main agents responsible for fighting infections are white blood cells, also called lymphocytes, which reach the whole body through the bloodstream, and i lymphatic vessels, which make up the lymphoid organs including the adenoids (in the posterior nasal cavities), blood vessels, bone marrow, lymph nodes, spleen, small intestine, thymus and tonsils.

To strengthen the immune system, there are several things we can do before resorting to antibiotics (which, in any case, only fight infections bacterial). Here is the guide of Vogue with 7 tips to strengthen your immune defenses.

1. A diet rich in antioxidants

Although the C vitamin is considered one of the most effective weapons to prevent viruses and colds,
Generally speaking, antioxidants offer enormous support to the immune system, reducing it
cell death and promoting the development of global whites, which are essential for eliminating harmful bacteria. The antioxidants they also play a significant role in repairing damaged DNA, strengthening the body’s ability self-repair. Free radicals trigger an inflammatory reaction at the cellular level while antioxidants take care of neutralizing them and reducing this reaction. The alimony they represent the best source of antioxidants, it is therefore advisable to add some of these foods to your shopping list: berries, dark chocolate, artichokes, coffee, red beans, green tea, apples, tomatoes, green leafy vegetables and fish rich in Omega 3.

2. The protective properties of garlic

An ancient remedy for diseases that has been shown to have multiple health benefits, thegarlic has long been considered a superfood. The active ingredient of garlic, garlicallicin, has antibacterial properties that can contribute to prevent disease and infection. The benefits lie in its anti-inflammatory properties, which help the immune system work better. A study conducted by Journal of Immunology Research found that allicin has a direct effect in promoting white blood cell count, which fights free radicals and harmful bacteria. The best way to take garlic is to include it in the diet or in the form of supplements.

3. A healthy intestine

Beyond the 70% of immune cells of our body is located along the intestinal walls, which explains why gut health is such a significant factor for the health of our body. The digestive system plays an important role in metabolize toxins and is part of the natural mechanism of detoxication of our body. Increase the intake of fiber and bran it can help toxins pass through the intestines faster. The fibers, in particular, perform a direct action in improving the microbiome which is located along the intestinal walls. It may also be a good idea to introduce quality probiotics and prebiotics into your diet.

4. Keep moving

A study conducted by the magazine Medicine & Science in Sports & Exercise has shown as one fast walk carried out regularly increases the circulation of white blood cells. The primary purpose of these immune cells is to destroy disease-causing pathogens. The same benefits can be obtained through exercises weightlifting, which increase heart rate and body temperature (another factor that contributes to annihilating bacteria). The study does however contain a caveat: any form of exercise lasting for 75 minutes or over high intensity cause surges hormonal which can compromise the immune system. So here is a balanced, high and sporting activity low intensity, it is essential and, should you start feeling unwell, do not go too far, but keep on moving.

5. Sleep

The benefits of a good restful and restful sleep are endless, including the impact on the immune system. Research conducted by Pflügers Archiv – European Journal of Physiology have shown that getting enough sleep and a balanced circadian rhythm (the wake-sleep cycle) improve the production of anti-inflammatory cytokines (substances secreted by the immune system) and killer cells, increasing the body’s ability to defend itself from infections.

6. Reduce alcohol consumption

If we break down the macroelements contained in alcoholic beverages, we see that the element
main is essentially it sugar. If consumed in excess, sugar and / or alcoholic beverages are the main culprits of one reduced ability of the body to produce white blood cells, which means that we are more at risk of succumbing to microbes and viruses. In the long run, the consumption of alcohol can significantly compromise the functioning of the immune cells, making the body more prone to get sick. To reduce consumption, try alternatives to low alcohol content or to alternate an alcoholic drink with a glass of water.

7. The best supplements to strengthen the immune system

Vitamin D: Promotes the health of bones and plays an important role in regulating the football. Glutamine: An amino acid that can help to feed the gut, promoting cellular regeneration and supporting the function of the immune system.
C vitamin: Reintegrating vitamin C when you feel weakened is a great way to restore yourpower.
Zinc: Often ignored, zinc is critical for activating i T lymphocytes, which help support the activity of immune cells. Taking zinc supplements can help reduce the duration of cold and flu symptoms.
Echinacea: Better if taken in the form of tincture, the antiviral and antimicrobial properties of echinacea are able to provide enormous support to the function of the immune system. Echinacea also has a powerful adaptogenic effect, which reduces stress and can indirectly strengthen the immune system.

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