Quickly strengthen the immune system: routines for effective defence

In an emergency you need to have a method to return to normality quickly. If you are going through a time when everything seems to affect you, you are tired, in a bad mood, and you catch every virus that crosses your path, it is likely that your defences are low and your immune system is sending alarm signals, so you need to reset it back to its normal state, so that it can fight off viruses and bacteria.

Here we offer you a quick recovery routine:

Avoid situations that may be causing you chronic stress. Continuing stressful situations have a significant impact on the immune system. Prolonged stress increases the levels of cortisol, a hormone that in its turn can suppress the function of certain immune cells and lower the body’s ability to fight infection. Examine your life and try to minimise the issues that create anxiety and stress for you.

Optimise your diet. Increase the intake of essential nutrients to strengthen immune system function. Add foods, such as fruits and leafy green vegetables, that are rich in vitamins and minerals, like vitamin C, vitamin D, zinc and iron.

Establish a sleep routine and get 7-8 hours of sleep. Sleep plays a crucial role in regulating the immune system. The lack of sleep or poor quality sleep weaken the function of immune cells, decrease the production of inflammatory cytokines and increase the risk of developing infections.

Exercise at least three times a week. Exercise improves blood circulation, promotes lung function, and reduces inflammation. All this strengthens immune response.

Pay attention to your social life. Undesired loneliness promotes depression and weakens the immune system. In contrast, positive social relationships with friends and family improve mental and emotional health and strengthen the immune system.

Cut down alcohol consumption and smoking as much as possible. Too much alcohol can suppress the function of immune cells and chemicals, such as nicotine and tar in tobacco smoke, can damage the respiratory system and compromise the body’s ability to fight respiratory infections.

As much as possible, avoid exposure to environmental toxins. Air pollutants, toxic chemical products, and heavy metals weaken the function of the immune system. These toxins can cause oxidative stress, inflammation, and cell damage.

Stay hydrated. Drink enough water, as fluids help transport nutrients to the cells and flush toxins from the body. It is another way to keep the immune system in top condition.