Now more than ever, it’s essential to strengthen your immune system.
Today we’re sharing the small steps and adaptations you need to make in your day-to-day life to boost your immune system and increase your body’s defenses.
Adopt healthier lifestyle habits and feel the differences in physical and mental strength.
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Nourish your body with superfoods
Always bear in mind that half of your meal should contain vegetables and fruit.
They are essential for getting an initial dose of immunity-boosting vitamins, minerals and antioxidants.
Here are some examples of the best foods to eat:
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Vitamin C: Broccoli, Oranges and Peppers
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Beta-carotene: Carrots and Spinach
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Vitamin D: Eggs and Cheese
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Zinc: Beans, nuts and seafood (including canned fish);
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Probiotics: Yogurt, whole grains and bananas.
A simple way of eating right is to “eat a rainbow of colors.” This provides your body with the vitamins and minerals it needs to thrive.
Foods rich in essential nutrients that you should consume daily are:
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Fresh vegetables;
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Fresh fruit;
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Legumes such as beans, lentils, chickpeas, soybeans;
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Brown rice, corn, barley, rolled oats, sweet potatoes and seed bread;
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Healthy plant-based fats such as seeds, nuts and vegetable oils;
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Proteins.
To better manage and control your blood sugar levels and your mood during the day, eat three nutritious meals (breakfast, lunch and dinner) and two healthy snacks a day.
Finally, stay hydrated and drink 2 to 3 liters of water a day.
Some simple ways to increase your water intake are to eat fruit, vegetables and soups.
Exercise your body daily
Exercising regularly is a great way to deal with stress and strengthen your immune system.
Exercise also stimulates the production of endorphins – chemicals in your brain that act as the body’s natural painkillers and boost your mood.
Exercising for 10 to 15 minutes a day can make all the difference.
If you have the opportunity, exercise outdoors (taking social distancing into account, of course), as this will help with “cabin fever”.
If you can’t, there are several possible exercises to try.
For a cardio workout, try alternating jumping jacks with high knees.
Bodyweight exercises are also suitable because they don’t require any equipment.
If you want more variety or something more structured, there are plenty of options online.
Don’t forget that children should also be active, getting your children involved in exercise is an added bonus for the whole family.
Keep a healthy mind
Restrictions on freedom of movement can have harmful consequences on our mood and state of mind.
If you’ve never tried meditation, now is a good time to do it.
Meditation optimizes the functioning of our immune system.
When we have a stressful experience – especially one that is prolonged and uncertain, such as quarantine – it can negatively affect our immune system.
Meditation allows us to pay more attention to our breathing… and even 3 minutes a day can bring benefits.
If you feel yourself dispersing during meditation, simply focus your attention on your breathing.
In addition, there are online apps to simplify the meditation process with guided exercises and videos on topics such as sleep, stress, anxiety and even healthy eating.
Learn to manage stress
Research has shown that psychological stress increases your body’s susceptibility to disease.
Chronic and prolonged stress can have a negative impact on the immune system by reducing the body’s ability to defend itself against viruses and bacteria.
Some people under the influence of stress may resort to unhealthy coping strategies, such as excessive alcohol consumption, smoking, binge eating and insomnia.
If you feel stressed or anxious, the first step is to recognize that this feeling is normal, especially at a time of so much uncertainty.
Maintain a degree of connection with your family and friends through phone calls, messages and the many video-calling tools available online.
Remember to let go of perfectionism, and realize that you are doing the best you can, especially when trying to simultaneously balance work, teaching your children and tidying and cleaning the home.
If you’re struggling, get the help you need and contact a psychologist.
They work remotely via digital platforms, and will be an irreplaceable key factor in helping you.
Don’t neglect your night’s sleep
During this panic-stricken time, it’s important to make sure your body gets enough rest, as not doing so can affect your immune system.
Sleeping between seven and eight hours a night is ideal for any adult.
If your mind keeps you awake at night, opt for naps during the day to reduce stress and offset the negative effects of sleep deprivation.
Health experts recommend two 30-minute naps a day: one in the morning and one in the afternoon.
If that’s not realistic for you, a 20-minute nap during your lunch break will make a big difference to your day-to-day life.
