Autumn begins and, as always, colds and flu appear due to the change of season. This year, there is still a latent concern such as the coronavirus pandemic, so you must exercise extreme healthy habits to avoid getting infected. Beyond frequent hand washing and always wearing the mask in public places, it is vitally important to take care of the details that keep you in good physical shape and full of energy.

And in this regard, it is essential to take care of the immune system, the one that protects us from potential pathogens that can infect us. After all, it is a complex network of cells, tissues and organs that help protect the body from possible infections from viral and bacterial agents. Because it is so complex and has the extraordinary ability to adapt to changes, it must always be in balance to function properly.

Those with changing sleep patterns may have health problems and a weakened immune system

How do we keep our defense system ready for any attack? In general, leading a healthy life. Which means that if you want to minimize the chances of falling ill, you should bet on a lifestyle that places great importance on a healthy diet and avoid vices. The magazine ‘Business Insider‘ has gathered a series of attributes that keep your immune system in tip-top shape to defeat all viruses or bacteria that dare to enter your body.

Eat more fruit and vegetables

The most essential if you want to lead a healthy life. According to Lisa Ballehr, an Arizona physician, it’s the best way to make sure you’re getting plenty of immune-boosting antioxidants, vitamins, and minerals. She calls this process “Eat the rainbow”, and establishes a long list of fruits and vegetables that should never be missing in your fridge: “red apples, potatoes, cherries or grapes, pumpkins, mango or tangerines, kiwis, broccoli, olives, pears, bananas, pineapples, blueberries, cabbages, grapes or raisins.” In short, “The more variety of fruits and vegetables you consume daily builds a broader spectrum of nutrients the body uses to boost its immune system.”

Sleep enough

If you don’t get the rest your body needs every night, you are more likely to get infected. “While at rest, the body is quite busy. During this time, it repairs itself and releases toxins so one can arise feeling renewed, ” says Ballehr. “Those that practice irregular sleep patterns may struggle with their health simply due to lack of sleep, which can result in chronic inflammation.” You know, health recommendations state that a correct amount of sleep should always be between six and eight hours, although depending on the person you will need to sleep more or fewer hours.

Don’t forget about proteins

According to Harvard Health Publishing, we all need a minimum of 0.8 grams of protein per kilogram of body weight to avoid falling ill. The lack of them could have detrimental effects on T cells, which are an essential part of the functioning of the immune system by launching antibodies against viruses and bacteria. They also contain remarkable amounts of zinc, a mineral that helps in the production of white blood cells, destined to kill infectious agents. Therefore, do not forget to recharge yourself with animal protein, either meat or fish. If you are also looking to eat the minimum number of calories and fat, you can prepare these meals on the grill.

Take care of the microbiota

Probiotic foods (such as onion, garlic, banana, and asparagus) help keep gut bacteria in balance, a vital factor in the functioning of the immune system. When we eat them, they increase the population of good bacteria in the body, which in turn increases the production of anti-inflammatory cytokines, which are tiny proteins that also help the body make antibodies.

Lead a quiet life

Perhaps one of the most difficult aspects to achieve, since it refers to our psychological behavior. Stress greatly influences our immune system, since it causes the body to release hormones such as adrenaline, dopamine or cortisol, which in turn can decrease the ability to generate white blood cells. If you lead a stressful life, the best thing you can do is perform exercises that reduce these negative feelings, such as yoga or meditation.

Get your correct amount of vitamins

As we have been saying, taking care of your nutrition is the best way to protect yourself against possible infections. Therefore, we will have to bet on eating dishes that contain a good and varied amount of vitamins and minerals. In addition, they are also antioxidants, so they will prevent the progressive deterioration of the organs, always keeping them strong and at full capacity.

Lead an active life

Performing physical exercise, either moderately or frequently, helps keep the immune system healthy. A 2019 study revealed that physical activity has a multitude of benefits in reducing inflammation and delaying ageing. Walking, dancing, running, or doing yoga can lower your risk of future infectious disease.