How to preserve health and immunity nowadays
When epidemics and pandemics reign in the world, every person wonders how they can prevent infection and how to strengthen immunity. News, television, newspapers... We get a million pieces of information from all sides. Some are in a panic, and some on the other hand, do not fall under the influence of the media and bad news. No matter the time and period we are in, taking care of ourselves should always be a priority. The immune system performs the basic function of defending the human body from potential attackers that can cause disease. As the body's defense system, the immune system recognizes various microorganisms (bacteria, viruses, fungi, parasites), toxins as unknown and prepares the body's defenses against these unknown "foreign causes". Having a good immune system is a marathon, not a 50-meter race.
To keep our immunity strong we must live in harmony with nature and above all have a sufficient intake of quality water and food, optimal intake of micronutrients (vitamins, minerals, antioxidants, probiotics…), a minimum of eight hours of quality sleep and regular physical activity in nature.
The water we drink builds our cells, circulates in the intercellular space and carries out metabolism. Without optimal water intake, which depends on a person's age, but also on body weight, there is no good detoxification, and therefore no health. An average water intake of 8 to 10 glasses or about two liters is recommended.
We drink water an hour before meals and one hour after meals. You should not drink water during meals because it dilutes digestive juices, changes the pH in the stomach and intestines and leads to poor digestion and poor resorption which can result in constipation.
We all know well that strong immunity is not acquired in 15 minutes, but it is important to move on and maintain continuity as much as possible. Reduce or eliminate refined sugar (sweets, chocolates, cakes….) from your diet. Read the declarations on the products you buy, you will be surprised how often you will find sugar in the composition of products that you did not even think could have sugar in their composition.
Cabbage, ginger, garlic, red pepper, spinach, beets, nuts, are just some of the foods that strengthen our immunity. We do not get sick because of exposure to a virus, but because our body and immunity cannot resist it. Increase your daily intake of fruits and vegetables. 3 servings of vegetables are recommended (two fresh meals in salads and one cooked thermally processed vegetable). Eat green vegetables at least twice a day (spinach, chard, broccoli, kale, cabbage, arugula, dill) because green vegetables are among the most effective natural foods that strengthen immunity. Green vegetables are rich in vitamins A, C, E and K, as well as minerals such as potassium, magnesium, iron, zinc and others.
With strong immunity, viruses can do very little harm and defeat it. Fruits and vegetables are sources of vitamins, minerals, but also iron, and iron plays one of the crucial roles when it comes to health and resilience, especially of the female body. If you are a meat lover and you can't do without it, then we definitely recommend red meat or fish.
Increase your intake of healthy fats that are responsible for a healthy hormonal system and blood vessels. Use olive oil, coconut oil, nuts (walnut, almond, hazelnut…), flaxseed, avocado. Avoid trans fats from margarine, chips, snacks and soybean oil, corn which create inflammatory processes in your body.
Drink green tea. Green tea helps burn fat faster and is rich in antioxidants that boost immunity and improve digestion.
Garlic is one of the very important foods to preserve good immunity because garlic contains over 80 active ingredients that strengthen immunity and defend it from enemies. One of these ingredients is allicin, which helps fight the virus. Garlic works against fungal infections and is reputed to be a natural antibiotic.
Probiotics are a very important fighter that maintains our intestinal flora and thus strengthens immunity. All the latest world studies talk about the role of our intestinal flora in defending our body from external factors. The best source of probiotics is fermented vegetables such as sauerkraut and kefir, yogurt..
Get vitamin D into your body. Supposedly 80% of the population in our area has a vitamin D deficiency! It is the only vitamin in our body that creates itself. Vitamin D is essential for over 400 processes that take place in our body. Vitamin D deficiency is found in metabolic syndrome, thyroid disease, autoimmune diseases, and rheumatic diseases. Foods rich in vitamin D are fish, eggs, mushrooms, cereals, liver, cheeses and fish oil. It is important to expose yourself to the sun for at least 30 minutes a day (but don't forget the protection factor) in order to activate a sufficient amount of vitamin D in your body.
They may forbid us to go to gatherings and big events and they may advise us to avoid contact with others, but no one can forbid us to walk, even around the house, go to a park, forest or for a small but significant dose of peace and fresh air. Movement is one of the crucial factors for achieving and maintaining the health of the organism. Moderate but regular physical activity strengthens immunity.
In 2006, researchers looked at 115 obese postmenopausal women and divided them into two groups of different exercises. One group practiced stretching exercises for an hour only once a week, and the other group practiced 45 minutes of moderate-intensity exercise every day, five days a week. After a year of conducting the study, the group that exercised once a week had three times as many colds. Movement is one of the basic needs of every human being. Many neglect this and this is one of the essential reasons why we get sick.
Movement and exercise are recommended even for sick people, of course in those periods when they feel better.
As little as 30 to 45 minutes of exercise 5 times a week (walking, cycling or dancing) will increase resistance to upper respiratory tract infections. So get off one tram or bus stop before usual and walk the rest of the way. Do not use the elevator if you live on the lower floors unless necessary. You don’t have to be a top athlete to contribute to your immunity, every contribution is worth it. Purify your thoughts, body and take a deep breath. All this affects immunity.
Although it is very difficult to start exercising because it requires effort, keep in mind how that effort brings progress.
We were taught this when we were children, and now the very thought of skipping a thorough hand washing draws in, especially lately, a fear in our bones because of the epidemics that reign. Washing your hands is one of the easiest and most important things you can do to stay healthy and stop the spread of bacteria and viruses like colds and flu, and maybe even the corona virus COVID-19.
When you rub your eyes or touch your nose or mouth, any viruses on your hands can enter your body through the lining of your eyes, nose, or mouth. Think about all the things you touch every day; door handles, elevator keys, door handles, ATMs, your cell phone (and all the surfaces it touched) - these are some of the possible surfaces. When you touch these objects, viruses that can survive on these surfaces can be transmitted to your hands. According to the Association of Infection Control and Epidemiology Specialists, whether you are aware of it or not, it is estimated that people touch the face at least 23 times in an hour. That is why hand washing is so important.
We know, the worst is when they tell us, "Don't get upset." That is, in fact, almost impossible. Or is it still possible? It is important to understand what is actually very important in life, and what is less. And stress itself eats at us from within and what have we achieved? Nothing. So let’s try to focus on solving a particular problem and think positively as much as possible.
While we sleep at night, the body collects new energy. A sufficient number of hours of sleep reduces the possibility of catching a cold. Good sleep is 70% of a good and quality day. Concentration, immunity, psycho-physical condition will largely depend on how and how much we sleep. That doesn’t mean we should sleep 12 hours, but it does mean we should sleep at least 6 and do it in a way that works best for your body. You know best when your body "shuts down" on its own. Listen to him.
AND ONE MORE THING:
Take care of yourself, at all times and in every way.
Yours, La PIEL