Posted on 09/20/2023 Author: Hifas Editorial Team
How can the immune system be strengthened and reinforced
According to the results of a survey conducted in 2010 (NUSA (Nutrition and Health), the 90% have stress and More than 50% does not practice physical exerciseCan we talk that we enjoy good health? Let's review the keys to a 100% immune system-
Healthy diet
- The diet must be balanced, varied and sufficient. Mediterranean and Atlantic diets are considered adequate by prioritizing Fresh foods such as fruits, vegetables, whole grains, vegetables, legumes and nuts. In this way, the contributions of micronutrients such as vitamins and minerals that help the immune system can be guaranteed.
- The quantity is also fundamental: a Diet less than 1,200 kcal has shown to have negative effects on the immune system, but the diets in which fats provide more than 35% of the necessary daily energy (20-25% in sedentary lifestyles) have been linked to cardiovascular problems.
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Usual exercise
- The message is simple: Move! Aerobic physical activity (walking, swimming, running, riding a bicycle ...). The exercise is positive for the maintenance of well -being.
- In This study It is observed that the DEporte increases the antimicrobial capacity of macrophages and exercises the activity of the cells involved in the immune response.
- Also, it makes Cortisol levels, stress hormone, related to the oxidative processes of your cells descend.
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Sleep what you need
- The Spanish Sleep Society published in Volume 63 of the Magazine of Neurology the title Healthy dream: evidence and action guides. Official document of the Spanish Sleep Society
- As stated in this guide, adults aged 26 to 64 should sleep 7-9 hours a day.
- The Lack of sleep has been related to immunological changes And it has even been related to the Cholesterol appearance.
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Do not stress
- Activate the Zen State. Multiple studies relate stress to anxiety and depression, but not only that also affects cardiovascular health and can damage the immune response; especially if the stress is prolonged or has chronified.
Why is the immune system weakened?
As we have seen before, a strong immune system is supported by three fundamental pillars: diet, exercise and rest. If they are unbalanced because of an inappropriate contribution of nutrients, sedentary lifestyle, insomnia or prolonged stress, your defenses, the inner army that protects you against viruses, bacteria and other pathogens may be compromised and with it, your immune response.Consequences of a weakened immune system
A weak immune system is characterized by the activity of macrophages (immune system cells), high levels of Cortisol and possible processes inflammatory and oxidative that affect your daily well -being. The challenge is to rebalance those gears that make your body, the perfect machine, be strong and protected. Let's look at the keys to reinforce the immune system naturally.How to quickly upload defenses
• Healthy eating
• Regular physical exercise
• 7-8 hours of sleep/day
• Superflux foods
• Sedentary lifestyle
• Lack of rest, stress
How to quickly upload defenses
• Healthy eating
• Regular physical exercise
• 7-8 hours of sleep/day
• Superflux foods
• Sedentary lifestyle
• Lack of rest, stress
Food against low defenses
He Top 5 To reinforce the immune system could be in rich foods in Vitamins C, B and D, minerals such as zinc and prebiotics and probiotics. Some practical examples of fresh foods are citrus, kiwi, mushrooms (stand out for D2 content and vitamins of group B), vegetables such as brécol and spinach, nuts such as almonds, yogurts with probiotics and other fermented such as kefir and chucrut.How to strengthen the immune system naturally
In general, it can be assured (studies) that the Mediterranean diet favors good health of the immune system, so that a good recommendation involves maintaining the Mediterranean style. We also know that inacuous malnutrition or nutrition increases the risk of disease For what we insist: take care of what you eat and recover the Mediterranean diet. On the other hand, it is interesting to remember:- The lack of Vitamin B12 It is frequent in older and usual people in vegan and vegetarian groups. It is important to guarantee the contribution of this and other vitamins of Group B.
- The Vitamin c Increases the production of white blood cells, so it is key in the real system.
- The Vitamin B6 It is vital for the function of red blood cells.
- He Selenium and zinc They are natural antioxidants, so it is important to maintain the contribution of these two minerals, especially
- The beta-glucanos They have been related to the best functioning of the immune system
- Prebiotics: 70% of immune cells are in the intestine. The balance of the intestinal flora acts as a defense barrier from your interior, so it is necessary to provide the food that nourishes the bacteria of each
The Big Five: The 5 fungi to reinforce the immune system
Like the African savannah has its five great talismans, in Hifas da Terra we talk about five greats pure fungi of reference that are Reishi, Shiitake, Maitake, Sun mushroom and Chaga, Fungi Kingdom species studied and used, especially in the form of extracts, for the maintenance and recovery of well -being. Have been studied as Immunomodulators, Prebiotics that help balance the microbiota and Adaptogens They help regulate stress. Scientific studies of great impact collect the importance of their compounds. These include the Beta-glucans, triterpenes, fatty acids of the Omega series, heritenones, erinacins, phenolic compounds, but also minerals, vitamins, essential amino acids… They are definitely a natural resource with high active biomolecules useful in health care and well -being.The best supplements for the immune system
Pure fungi are a natural source of great value for the body and have studies on the absence of interactions with other medications, provided that certain quality criteria related to ecological production and the extraction method are guaranteed. Hifas dow -based fungal supplements are of premium quality, safe and effective:- Quality and insurance accessories
The quality system Hifas Quality System (HQS) It preserves the maximum purity of the fungi included in the Da Terra (HDT) hyphae formulas. HDT fungi have an official European ecological certification and are free of heavy, pesticide, transgenic, mold and grains that can negatively interact with our body.- Effectiveness and therapeutic activity
Through various transformation processes, some in patent process, concentrations of very high active compounds, including antioxidants, and unique in the food supplements market are obtained.In summary...
- If you want to reinforce the immune system, eat properly, exercise, sleep what you need and relativizes. It seems easy, but do a test to know if you are really meeting all the requirements.
- Guarantees the daily contribution of substances that feed your defenses.
- As we have seen the medicinal fungi are very rich in beta-glucans, terpenes, prebiotics, vitamins and minerals. Choose fungal accessories that have quality guarantees.