Strengthening your immune system is a simple way to protect your body from infectious and viral diseases....Strengthening your immune system can protect you from colds, flu viruses, as well as serious diseases like cancer....The truth is that our immune system is very complex and is affected by many factors... Follow a healthy lifestyle.. From GCORP Magazine LLC, you can get to know important tips to strengthen the immune system.. Sleep

How to strengthen the body's immune system?

There are many ways to strengthen the body's immune system... below you can learn about some of the most important ways to strengthen the body's immune system.

1- Have a proper diet

The first thing you should pay attention to to strengthen the immune system is to consume healthy and nutritious food... If you are really looking for a healthy and strong body, you must give it the right fuel and avoid eating unhealthy, fatty and processed foods... Using vegetables, fresh fruits, legumes, whole grains, lean proteins are necessary to strengthen the immune system and useful fats... When your body receives a sufficient amount of micronutrients found in useful foods, the probability of disease will decrease.... Some of the most important micronutrients useful for strengthening the immune system are listed below.

• Vitamin B6 found in chicken, salmon, tuna, bananas, green vegetables and potatoes
• Vitamin C found in citrus fruits including oranges, strawberries as well as tomatoes, broccoli and spinach
• Vitamin E found in almonds, sunflower oil, sponges
• Sunflower oil
• Oil Sunflower and sunflower seeds or zinc found in shellfish, red meat, chicken, beans, dairy products
• Magnesium found in whole wheat products, nuts, seeds

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2- Get enough sleep

Insufficient and poor quality sleep can weaken the body's immune system. A study conducted on 164 healthy adults showed that people who sleep less than 6 hours a night are more prone to colds than those who sleep more than 6 hours a night. Sufficient rest can help strengthen the body's immune system and reduce the risk of various diseases in the body. In general, every adult should sleep more than 7 hours a night and teenagers to 8 to 10 They need hours of sleep during the night.

3- Use healthy fats in your diet

Consumption of healthy fats such as olive oil and salmon reduces inflammation and improves immune system function....Olive oil has anti-inflammatory properties and prevents heart disease and diabetes....Consumption of olive oil can help your body fight better against bacteria and viruses.

4- Use fermented foods or probiotic supplements

Fermented foods are rich in beneficial bacteria called probiotics.. These bacteria, which are present in yogurt, sauerkraut and kefir, help to strengthen the immune system... In a three-month study on 126 children, it was found that people who consume 70 ml of milk rich in probiotics a day have 20% less infectious diseases.... You can also use probiotic supplements to supply the probiotic needed by the body.

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5- Reduce the consumption of simple carbohydrates

Research shows that the consumption of simple carbohydrates such as sugar can increase the risk of obesity and overweight, and obesity is an important factor in weakening the body's immune system. Studies show that the possibility of catching the flu in obese people is almost 2 times higher than other people. Diseases.

Try to use a very limited amount of sugar, sweets and white bread in your daily diet.

6- Be physically active

Studies show that even a moderate-intensity exercise session during the week can help strengthen the body's immune system. Weight reduces inflammation in the body and rebuilds immune cells. People who exercise more than 150 minutes a week are less prone to viral and infectious diseases.

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7- Drink more water

Drinking water may not protect your body from germs and viruses, but dehydration can cause your body to malfunction. Dehydration can cause headaches, loss of concentration, mood changes, and impaired heart and kidney function. To prevent dehydration, try to drink enough water so that your urine is always pale yellow.

8- Control your stress

Reducing stress and anxiety is the key to the body's health.. Long-term stress causes inflammation in the body and disrupts the function of immune cells... To manage stress, you can exercise, read books, and take help from meditation and yoga.... Counseling with a psychologist can also help you manage stress better.

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9- Use supplements

Deficiency of vitamins and minerals needed by the body can weaken the immune system.... If your body is lacking a certain mineral or vitamin, you can use supplements under the supervision of a specialist doctor.... Vitamin D and vitamin C are the best supplements to strengthen the body's immune system.

10- Have healthy sex

It may sound strange, but research shows that having healthy sex not only reduces stress and makes you feel good, but it can also help boost your immune system.. Experiencing romantic sex can greatly reduce the risk of contracting infectious and viral diseases.

11- Laugh more

Laughing throughout the day can make your immune system stronger....Studies show that people who laugh out loud at funny videos have a stronger immune system....It's better to find a reason to laugh every day and laugh out loud.

Learn more: The effect of stress on the immune system

12- Wash your hands

Before your body has to fight viruses, it is better to wash your hands and prevent these viruses from entering the body.... spend at least 20 seconds washing your hands.... If you do not have access to soap and water, use a disinfectant containing more than 60% alcohol to kill germs and viruses.

Final speech

Changing your lifestyle and consuming healthy foods can prevent diseases and weak immune system.... In order for your body to become stronger, you must have enough sleep, exercise and avoid stress.... Don't forget that sometimes the weak immune system is caused by a lack of vitamins and nutrients needed by the body... In this situation, it is better to use supplements under the supervision of a general practitioner.... You can use GCORP LLC Get help from the best general practitioners for online consultation or face-to-face appointment.

Frequently Asked Questions

Sources: healthline, webmd