Coronavirus has changed our lifestyles! According to FOOD Barometer 2021, 65% of Portuguese consider that the pandemic has increased their awareness of their health and the need to have healthier habits. Another concern is to strengthen the body's natural defences to combat any type of external agent, such as viruses and bacteria.
The World Health Organisation advocates an active lifestyle to strengthen our immune system. But what should we do? There are several factors that help us achieve this goal, including eating a balanced diet, practising physical activity, getting a good night's sleep, consuming astaxanthin in supplement form, drinking plenty of water, among others. This is the most effective way to avoid illnesses such as colds and flu.
How's your immune system?
Pay attention to your body's signals! To find out whether your immunity is low or high, you need to pay attention to a few signs.
Low immunity
- Constant infections, such as tonsillitis or herpes
- Tiredness;
- Severe hair loss;
- Nausea and vomiting;
- Fever and chills.
Low immunity
- Peaceful sleep;
- High productivity;
- Improved mood;
We reveal seven essential steps you can take to strengthen your immune system.
1- Food
To strengthen the immune system, it's essential to eat a healthy, balanced diet, eating mainly dark green leafy vegetables (kale, spinach and broccoli), red fruits (strawberries, watermelon and tomatoes) and spices such as turmeric and ginger.
Another important nutrient for protecting the immune system is omega-3, found in tuna, salmon and sardines. In addition, maintain a regular intake of milk, eggs, vitamins A, C, D, E, proteins and carbohydrates.
Also include fibre-rich foods in your diet and, if possible, avoid industrialised products.
2- Water intake
Water is an essential nutrient because it helps the body eliminate toxins through sweat and urine, preventing certain diseases. It also lubricates the joints and has a thermoregulatory function. Another advantage of its correct intake is that it keeps the mucous membranes hydrated, helping the body's immune response to be more efficient.
3- Astaxanthin consumption
One of the best ways to look after your immune system and strengthen your immunity is by consuming astaxanthin. Its remarkable ability to combat oxidative stress and its natural anti-inflammatory activity make it a supplement capable of improving general health. In particular, astaxanthin can help preserve youthful skin that is resistant to ultraviolet radiation, promote eye health and increase the activity and number of cells in the immune system. The easiest way to do this is through supplementation, be it through manipulated formulas or supplementation with astaxanthin. Azora Astaxanthin, one of the main natural sources of the substance.
4- Practise physical activities
Establishing exercise routines has multiple health benefits, such as weight control, improving physical fitness, reducing stress, which is directly linked to low immune system function.
It's therefore essential to get out of a sedentary lifestyle and do some physical activity. Walking, yoga and meditation help to stimulate the body's defences, encouraging the immune system to function properly.
5- Sleep well
Poor sleep reduces the body's ability to defend itself, resulting in greater chances of contracting infectious diseases. Therefore, in order for the immune system to function properly, you need to take care of the quality of your sleep. It's not enough to sleep the recommended hours (between 7am and 8am), you need to rest your body and relax.
6- Redouble attention to hygiene
Washing your hands constantly prevents contamination by viruses and bacteria, so wash them as often as necessary with soap and water; use alcohol gel at 70% as an ally in the fight against infectious agents and when coughing or sneezing, protect your mouth with the inside of your elbow, never with your hands.
7- Soak up the sun
Vitamin D is synthesised by our bodies when we are exposed to the sun. It is an ally in the fight against osteoporosis, as well as helping to strengthen the immune system. Getting between 15 and 20 minutes of sunshine a day is enough for the body to produce this vitamin and thus strengthen our defences.