Become stronger and healthier with these tips from a registered dietitian at the University of Miami.
Immune systems are like persistent warriors.
As a consequence, it fights any infection that enters our body and recognizes any bacteria it has come into contact with so that it can defeat it in the future. Keeping our system healthy and strong is crucial for good health, particularly during a time when a pandemic is in our midst.
Dietitian Jacqueline Colon from the University of Miami Patti and Allan Herbert Wellness Center answers questions and provides tips about how to improve our immune systems during these uncertain times.
Table of Contents
How Can You Boost Your Immune System With Food?
Antioxidant-rich foods include colorful vegetables and fruits (carrots, dark leafy greens, berries) that boost our Difese immunitarie.
To help strengthen the immune system, it is important to drink seven to eight glasses of water each day in addition to a balanced diet. You can add fresh sliced lemon, mint, or thyme to a large pitcher of water and let it diffuse.
A balanced diet should include fruits, vegetables, whole grains, proteins, and healthy fats. It is important to limit sugar and heavily processed foods since they contain empty calories that promote inflammation and weaken the immune system. Stock up on healthier options that include nuts, seeds, oats, lentils, and frozen vegetables.
Can Vitamins Help?
The immune system can be boosted by vitamins and minerals like Vitamin C, an antioxidant that helps prevent cell damage and maintain health; Vitamin E, a powerful antioxidant that helps fight infection; Vitamin A, an antioxidant that also helps the immune system fight infection; and Zinc, which regulates inflammation.
It is not necessary to supplement vitamins if you consume a diet rich in fruit and dark leafy greens/vegetables. However, individuals who have low immune systems, vitamin deficiency, and a chronic disease should ask their primary care doctor for guidance.
When You Want To Boost Your Immune System, Are Probiotics Helpful?
The benefits of probiotics include suppressing the growth of harmful gut bacteria and boosting antibodies that fight inflammation and infection by providing the body with good bacteria.
We Tend To Snack More At Home If We’re Stuck At Home. Besides Fruits And Nuts, What Else Can We Eat?
Snack only when hungry, not bored. Some options include:
- plain Greek yogurt with fresh fruIt can choose from:
- Peanut butter or almond butter on apple slices
- Toast with peanut butter or almond butter and 1/2 bananas
- baked kale chips
- cheese sticks
- hot ginger or green tea
- low-calorie popcorn
Is Exercise Good for the Immune System?
Exercise reduces inflammation and strengthens the immune system, which helps us to fight infection and viruses.
To keep our bodies moving, there are plenty of exercises we can do at home. There are several free exercise videos you can follow from home without equipment on YouTube or social media. Plus, the greatest benefit from exercise is that it releases endorphins, which help reduce stress.
How Important is Sleep?
Yes, you should get seven to nine hours of sleep daily so that your body’s cells can recover and repair. It also improves your immune system.