Strengthening immunity with natural methods to combat diseases

The immune system consists of a large group of tissues and cells charged with protecting the body from microbes such as bacteria, viruses, etc. The components of the immune system are affected by many elements such as food, stress, and daily activities such as sleep and exercise.

Food and nutritional supplements: Do they have an effective role in strengthening immunity?

The digestive system plays an essential role in the functioning of the immune system, as it is the first line of defense against many microbes. The health of the digestive system depends greatly on the quality of the food we eat. The following are the most important features of a healthy diet:

Eat a sufficient amount of calories. Following low-calorie diets may lead to a weak immune system and its inability to perform its functions well. Therefore, doctors advise when following a diet with the aim of losing weight that the number of calories consumed should not be less than 500 calories than what the body normally needs. Do not lose more than half a kilogram per week
Eat plenty of vegetables and fruits because they contain many of the nutrients that the body needs, such as vitamins C, E, D, and zinc.
Eat some foods that research has proven can enhance the functioning of the immune system, such as garlic, pomegranates, turmeric, walnuts, and almonds
Some people, especially children and the elderly, may benefit from taking nutritional supplements such as vitamins and minerals

Do stress and stress lead to weak immunity?

A large body of research has proven that there is a relationship between increased stress and weak immune system performance. Although many of the causes of stress and anxiety are beyond our control, there are a number of methods that may help us overcome stress and reduce its impact on our psychological and physical condition, the most important of which are:

Optimism and acceptance that some things are beyond our control and there is no point in trying to change them
Learn relaxation exercises and use them when anxiety and tension increase. For example, you can take a deep breath through your nose to completely fill your lungs, then count to three, then exhale slowly through pursed lips. Repeat this exercise five to ten times helps your body relax and reduces the level of depression. Stress
Exercising leads to increased secretion of endorphins, a hormone that improves mood and helps reduce stress
Reduce caffeine consumption
Avoid smoking, as nicotine raises blood pressure and increases stress

Is there a relationship between sleep and the functioning of the immune system?

Lack of sleep leads to increased secretion of the hormone cortisol, which is one of the hormones that the body secretes in a state of stress, and increasing its secretion leads to a group of bad side effects, including suppressing the work of the immune system. Therefore, healthy sleep has a major role in maintaining the efficiency of the immune system’s work. The following is a group of: Tips that will help you maintain healthy sleep:

Make sure to go to sleep and wake up at approximately the same time every day
Sleep needs vary from one person to another, make sure you get enough hours of sleep
If you find it difficult to sleep at night, avoid sleeping during the day
Avoid smoking and heavy meals in the evening
Make sure to sleep in a dark room and at an appropriate temperature, as extreme heat or cold will interfere with your ability to sleep
Finally, we must mention the importance of consulting a doctor in the event of infection symptoms such as high temperature and cough, especially if they continue for a long time or lead to your inability to perform your daily tasks.