The bodies defenses can be altered by multiple factors, some will depend on our diet, lifestyle and the environment we live in and others will not. During certain times of the year we let our guard down and modify our routines: we change the food we eat, meal times, sleep times, etc. This type of behavior tests our defensive mechanisms, thereby compromising our state of health. On the other hand, the environment poses a continuous challenge to our defenses: pollution from: electromagnetic waves forms, toxic chemicals, bacteria, viruses and fungi add stress to the immune system.
Therefore, there are many factors that can alter our defenses: some will not depend on us, since they are internal factors (autoimmune diseases, seasonal changes, extreme ages of life …), but there are other external factors on which they do. we can act.
Surely, among the following examples, we all recognize at least a couple of enemies of the immune system present in our daily lives: an unbalanced diet, tobacco smoke, caffeine, environmental pollution, stress, sedentary lifestyle, excess or lack physical exercise, can cause our body and immune system to weaken. Thus facilitating the spread of infections to our loved ones and others, despite the many vaccines (colds, flu, cystitis, etc.) A weekend immune system can also prolong the duration of the stressors.
Diet is a very important factor for the immune system. If it is inadequate or insufficient, there is a drop in the defenses; if balanced, it keeps them fit or strengthens them. In fact the gut accounts for more than 75% of the immune systems response.
When should we suspect that our defenses are low?
There are symptoms that can give us clues, such as lacerations on the lips, tiredness more than usual, wounds that take time to heal, muscle aches without having practiced exercise and brittle hair as well as running noses.
In cycles of seasonal change, it is a good time to help our immune system cope with the pathogens that attack and stress it. Good strategies to increase natural immunity can be found in diet and physical exercise as well being aware of environmental pollutants.
The best immune laboratory in the world is, our own natural immune defense system.
Diet is a very important factor for the immune system. There is a direct relationship between inadequacy or insufficient, either way a drop in defenses could occurs. On the contrary, if the diet is balanced and complete, this helps to keep our immunity in shape or even strengthens it.
By following some simple dietary tips we will fill ourselves with energy to face the return to work, or in the case of children, the return to school. Please do not forget that you should eat a varied and balanced diet, with an adequate proportion of all the nutrients (fats, carbohydrates, proteins, vitamins, minerals). This guarantees an internal balance that at the same time serves as a protective shield. Microwaving food reduces the nutritional value and fast food does not provide the variety of nutrients the entire system requires.
High fat diets reduce the immune response; However, it is not only a matter of quantity, since the origin of the fats that we introduce into our diet is also important. It is convenient to include monounsaturated fats, present in blue fish, nuts, olive oil, sunflower or soy. Consuming fermented dairy products (yogurt, kefir) regularly helps to increase defenses.
Some Nutrients related to the immune system
• Vitamin C: reduces the duration and severity of colds and flu. We find it in most fruits, vegetables and vegetables, such as strawberries, kiwi, citrus, melon, peppers, Papaya, tomatos and cabbage.
• Vitamin A: helps to maintain natural barriers against infections (mucosa). We find it in liver, butter, cream, eggs, dairy products and some fruits such as apricots, cherries, melons and peaches.
• Vitamin E: increases the immune response. Present in wheat germ oil, soybean oil, cereals (bread, rice, whole meal pasta .), olive oil, green leafy vegetables and nuts.
• Other vitamins: group B vitamins are especially important; Both plant and animal foods are rich in it: meat, organ meats, fish, shellfish, eggs, cereals, legumes, fruits, green leafy vegetables .
• Iron: liver, meat , fish and eggs.
• Zinc and Selenium: are present in almost all naturally produced food groups.
• Ginger is a food rich in vitamins, minerals and antioxidants that stimulate the immune system. It is one of the most effective remedies to cure colds, coughs and sore throats. Ginger must be one of the main ingredients in our diet, as it is an incredible immune booster that will help protect from infection.
• Turmeric is another important ingredient to protect us, and it is one of the most effective immunomodulatory remedies on the planet. It can give your immune system a boost and make your body better at fighting infections.
• Black Pepper not only has anti-inflammatory, antioxidant, antibacterial and fever reducing properties, but also helps to improve immune system. Black pepper also allows other nutrients to more easily enter the bloodstream. This spice often other nutrients to have much more bioavailability.
• Cinnamon is another ingredient that we can use in our daily diet, since it stimulates the immune system and prevents inflammatory substances from decreasing your body’s immune response.
The importance of regular physical exercise
In general, it is preferable to practice some type of light exercise, which allows moving many parts of the body at the same time, such as walking, swimming or cycling. Exercise intensity should be moderate and straining until you lose your breath is never recommended.
Avoid unnecessary overstrain. If you are not used to exercising, you should start practicing it in moderation, adapting it to your physical condition and age. You can gradually increase the intensity of physical exercise, but always avoiding getting too tired.
We must not forget two other important factors: sleep and rest, respecting sleep time (between 6 and 8 hours), since some of the defense cells are produced during sleep. Another important point is also the care of our skin, this acts as a physical barrier that keeps infections at bay. As we are all individual, therefore our immune systems respond in differing and various ways. No two individuals react the same way to a physical stressor.
Consequently it is now even more important to obtain an epigenetic “Immunity and Wellbeing Optimization Report”. This should be considered at least three times a year as a preventive measure, in order to optimize your body’s defenses against external environmental attacks. The Optimization Reports include a complete metabolic and nutritional information program that offers you an assessment of your health status and recommendations for taking care of yourself.
Important, at the present time: prevention
As we are all individual, therefore our immune systems respond in differing and various ways. No two individuals react the same way to a physical stressor. Consequently it is now even more important to obtain an epigenetic “Immunity and Wellbeing Optimization Report”. This should be considered at least three times a year as a preventive measure, in order to optimize your body’s defenses against external environmental attacks. The Optimization Reports include a complete metabolic and nutritional information program that offers you an assessment of your health status and recommendations for taking care of yourself.
Electro Magnetic Waves and the immune system
During the past decade considerable evidence has accumulated demonstrating that none thermal exposures of cells within the immune system, to extremely low-frequency (ELF) electromagnetic fields (< 300 Hz) can elicit cellular changes that might be relevant to immune activity. A similar responsiveness to nonionizing electromagnetic energy in this frequency range has also been documented for tissues of the neuroendocrine and musculoskeletal system. It is therefore wise to reduce the exposure and to consume water with a reduced ORP (Oxygen Reduction Potential) as well with a low surface tension.