How to strengthen our defences?

It is common for people, at some point in their lives, to take an interest in the different ways tostrengthen their defences, in order to feel better. In these cases, people often turn tofood supplementsand improving the habits that make up their lifestyle.

What factors weaken the immune system?

According to the most recent research, one of thecauses that affect the immune systemisintense emotional states and lack of sleep. Both can impair some physical functions, but also the readiness of our defences.

There are also certain illnesses that have a significant impact such as inflammatory bowel disease, cancer or HIV. To these we must add any conditions that weakenthe digestive system or cause a deficiency in certain nutrients. On the other hand, certain medical procedures such as a transplant or surgery can also have an influence.

All of this can result in a person having low defences. In this situation, it is necessary to take effective measures toboost the defences of the immune system.

How does the immune system work?

Broadly speaking, we can say that the immune systemis ready to fight against an invasion of pathogens.The ones on the front line of battle are the leukocytes or white blood cells, which in turn are divided into mononuclear cells (T and B lymphocytes and monocytes) and polymorphonuclear cells (eosinophils, basophils and neutrophils).

These are the soldiers or defences available to the body to provide proper immune protection.If one of them fails or is weak, you are more vulnerableto any kind of invasion. As a result, an infectious disease or another condition such as arthritis, allergies or psoriasis may develop.

How can you strengthen your immune system defences?

To strengthen your defences in a simple and natural way, you can follow these tips:

1. Get enough rest

Not sleeping well or not getting good-quality sleep is linked to a greater susceptibility to illness. Byresting for around 8 hours a day, natural immunity is strengthened. In the case of children, it is recommended that they sleep between 8 and 10 hours, and babies around 14 hours.

2. Eat whole plant-based foods

Fruit, vegetables, seeds, pulses... These are foodsrich in nutrients and antioxidants. In addition, the fibre they provide feeds the gut microbiome, which improves immunity and prevents harmful pathogens from causing illness.

3. Eat healthy fats

Salmon, avocado, chia seeds and olive oil can increase the body's immune response to foreign agents. This is becausethey reduce chronic inflammationthat suppresses the immune system.

4. Fermented foods or probiotic supplements

We are talking about products such as sauerkraut, yoghurt, kefir or kombucha. Strengthening gut bacteria helps the cells responsible for our defencesdistinguish a harmful invading organism. When fermented foods are not eaten regularly, probiotic food supplements can be used.

5. Exercise regularly

Intense and prolonged exercise can reduce immune system function, but moderate exercise strengthens it. Regular, moderate exercisecan help reduce inflammation and support the regeneration of immune cells. Suitable types of exercise include cycling, jogging, brisk walking or swimming. Ideally, you should aim for around 150 minutes over the course of the week.

6. Stay well hydrated

Staying well hydrated is key to preventing dehydration. This deficiency can cause headaches or hinder physical performance, as well as affect mood and heart and kidney function. To do this, you shouldconsume around 2 litres of fluidssuch as water, natural juices or herbal infusions.

7. Manage stress

Prolonged stress encourages inflammation and imbalances in immune cell function. To prevent and manage it, you can practiseyoga, meditationor other mindfulness techniques.

8. Use food supplements

Thefood supplementsthat can strengthen the body's defences are those containing:

• Vitamin C.
• Zinc.
• Vitamin D.
• Echinacea.
• Propolis.
• Garlic.

Strengthen the body's defences with natural remedies

The most important home remedies are usually linked to diet. Is it possible toboost your defences with food? Today, we know of a wide variety of herbal infusions and juices with which we canstrengthen our defences. On the other hand, it is important to watch what we eat and avoid refined sugars and fats. Likewise, it is advisable to drink a couple of litres of water a day and do some physical activity for about 30 minutes a day. It is also good to practise relaxation and deep breathing exercises.

Foods to boost your defences

As we have said, there are many foods that canstrengthen your defences.Let us look at some of the main ones:

• Green tea. It provides a large amount of antioxidants and helps with the production of immune cells.
• Orange and carrot juice. Mixing freshly squeezed orange juice with blended carrots and having it for breakfast is very beneficial.
• Honey. It is a natural antibiotic.
• Ginseng. It is considered a kind of regulator of all the cells related to the immune system.
• Echinacea. You can boil half a tablespoon of powdered Echinacea in a cup for 3 minutes. After letting it stand, it can be consumed. One recommendation is to take it every other day for 6 months.
• Mandarin, ginger, honey and lemon. To prepare this drink, which can be taken 3 times a week, you need one tablespoon of honey and one of freshly grated ginger, the juice of two mandarins and one lemon. You should also add a little water.
• Broccoli, orange and garlic. You can blend a couple of cloves of garlic with freshly squeezed orange juice and broccoli. This drink can be taken daily for one week and then you should wait a month before having it again.

There are many effective ways tostrengthen your defences, but atFarmaciasdirectwe always choose to look after diet and lifestyle. In addition, when necessary, you can turn to nutritional supplements for extra support.