Ways To Strengthen The Immune System

The immune system is the defense mechanism that protects us from external agents capable of making us sick. There are ways to encourage him and help him do his job. We tell you!

The immune system plays a very important role in the body. Thus, it acts as the main detector of particles harmful to health.

Some of these foreign agents or particles could be:

• Cancer cells
• Viruses that cause many diseases
• Parasites
• Pathogenic cells

Main function of the immune system

One of its main functions is to distinguish benign from malignant particles.
To do this effectively, it uses a substance made up of cells responsible for attacking foreign bodies. These cells are known as leukocytes or white blood cells, antibodies, cytokines, macrophages, and neutrophils.

These cells are responsible for early and effective detection of pathogens, as these can increase the risk of disease or infection. The process is complicated, because most pathogens tend to reproduce at a significant rate.

To counteract them, the immune system uses different intelligent mechanisms that serve to identify and neutralize these organisms. In this way, they are prevented from spreading to the rest of the body.

Immune system disorders

Despite its efficiency and complexity, a complication known as immunodeficiency can occasionally appear. Immunodeficiency is defined as the disorder and deficiency of the immune system.

It is characterized by the fact that the immune processes become less active than normal, as if the immune system were lowering its guard. In this situation, an environment is formed that favors the reproduction process of malignant cells in the body.

As a consequence, you can get diseases of all kinds. Some of these diseases can become really complicated, and sometimes even cause death.

External factors that impair the immune system

Just as there are internal factors that alter the functions of the immune system, there are also external factors that can do so. It is up to us not to expose ourselves to them, so we must pay the necessary attention to them.

Among the external factors directly related to the deterioration of the immune system, we find:

• Eating an unbalanced diet.
• Consuming caffeine regularly could be counterproductive, according to studies.
• Direct or indirect exposure to tobacco smoke.
• Environmental pollution.
• Have a high stress level.
• Excessive sports or muscle activity can also be harmful, according to scientific research.
• In contrast, sedentary lifestyle.

How to strengthen the immune system?

The main factor is the diet, which must be balanced. Monounsaturated fats should be included in the diet, which can be found in nuts, some fish, olive oil or sunflower oil. These help prevent diseases and help keep cells in good condition.

When we talk about a balanced and varied diet, we refer to the consumption of all nutrients in their proper measure, including:

• Fats
• Carbohydrates
• Proteins.
• Vitamins
• Minerals

Likewise, it is important to consume dairy products. These products help to strengthen and increase defenses.

Very clear guidelines on a healthy eating plan can be found in this WHO document. However, to find an ideal diet for the particular objectives of a person (or simply for greater well-being) it is best to go to a specialist.

Supportive nutrients for the immune system

Other complementary nutrients that can be used to improve the health of the immune system are:

• Vitamin E. According to studies, it is positive for the functions of the immune system. Present in oil made from wheat germ, olive and soy, as well as in some cereals. For example, bread is rich in vitamin E.
• Vitamin C. Research affirms that it is important for the defenses. You can find a good contribution of this vitamin in vegetables, greens, and fruits. Especially rich in vitamin C are citrus fruits, such as orange and lemons.
• Vitamin A. It is present in milk derivatives; A contribution can also be obtained by consuming liver.
• Iron. This important element is found in meats, such as liver, fish, and even eggs. According to studies, its deficiency can be as problematic as an excess of this mineral.
• Zinc and selenium. They can be found in almost all the foods we normally consume.

Another external factor that benefits the functioning of the immune system is exercising. At least 3 sessions should be performed per week, for a minimum of 30 minutes, according to WHO guidelines.

With all these healthy practices, it is possible to lead to improvements in the performance of a person’s immune system. Of course, in case you notice abnormal symptoms, weakness or any intense or persistent discomfort, the best alternative is to go to a medical consultation.