The pandemic situation in which we find ourselves requires us to remain protected and resilient, and for this we need more than ever to adopt healthy strategies that suit each of us. Read here the suggestions from the team of professionals at the Prof. Teresa Branco Institute.
Our immune system is made up of a huge set of chemical and biological mechanisms that have evolved in order to defend our body against possible threats. A healthy lifestyle that suits everyone is fundamental to having a protected immune system and this is one of the main reasons why some people are more resistant than others to the same threat.
Preventive care with hygiene and washing hands and the objects or utensils used, keeping social distance and avoiding crowded places are not unfamiliar to us and we all know them. But what else can we do?
In addition to all the hygiene precautions mentioned above, it is also important to make it known that a healthy lifestyle , based on our diet, exercise, regular sleep, control of our hormonal, vitamin and mineral profile, plays a key role in the response of our immune system.
A diet that protects us
Antioxidants
Our bodies naturally produce different types of antioxidants. Nevertheless, a regular intake of them has a positive impact on preventing oxidative stress and the free radicals that our bodies produce. Free radicals are very unstable molecules because they have an unbalanced "energy" distribution and therefore seek to become stable. To do this, they look for energy in our cells and healthy molecules, destroying them in the process. Antioxidants are very protective substances because they have the ability to voluntarily give free radicals energy, helping them to automatically become more stable and thus preventing them from damaging healthy cells.
Antioxidants can be found in most fruits and vegetables. The most common antioxidants include vitamins C (we'll explain their role in more detail below) and E (vegetable oils, nuts, seeds, green leafy vegetables and wheat germ), minerals such as selenium (Brazil nuts), zinc (oysters, meat, soy, nuts), manganese (seafood, green tea, beans) and copper (offal, oysters, nuts), and other substances such as carotenoids (orange and dark green fruits and vegetables) and flavonoids (red and orange foods such as pumpkin or tomatoes). There are many other antioxidants, some of which are produced by the body itself, such as glutathione, alpha lipoic acid and coenzyme Q-10. Other foods rich in antioxidants are acai berries, tea (especially green tea - matcha), functional foods such as spirulina, wheatgrass powder and chlorella, which can be added to fruit smoothies.
- The role of vitamin C
Vitamin C is not produced by our bodies. Fruits and vegetables with a high vitamin C content are available all year round. Some of the foods that are naturally rich in vitamin C are: strawberries and red fruits such as raspberries, blueberries, blackberries, acerola, citrus fruits, kiwi, brassicas such as cabbage, kale, broccoli. The ideal dose of vitamin C is debatable, but according to medical opinion 60 to 90 mg a day is enough for an adult.
It is important to note that taking vitamin C does not reduce the incidence of colds and flu. Vitamin C helps our bodies to respond better to treatment and to recover more quickly. This vitamin helps white blood cells fight infections, stimulates the production of phagocytes in cells and improves the functioning of T lymphocytes. Phagocytes are used to fight pathogens, while T lymphocytes are fundamental cells in our immune system.
In addition to the foods mentioned above, there are "superfoods" that contain plenty of vitamin C, such as camu camu, acerola, baobab, Goji berries and Reishi mushrooms.
Anti-inflammatories
- Turmeric
It has become increasingly popular because, as well as boosting the immune system, its consumption has been linked to the prevention of certain diseases, such as Alzheimer's. This spice is the basis of curry and is also known as "turmeric". It consists of a small root that is visually similar to ginger. Its power is due to its curcumin content, which has enormous anti-inflammatory power.
It is advisable to take 5g a day (1 teaspoon), but we must be aware of the poor assimilation of turmeric by our bodies. So there are a few tips to boost absorption:
- Turmeric should not be cooked for long periods at high temperatures to avoid losing its properties.
- Curcumin (the active substance in turmeric) is fat-soluble, so it should be taken in combination with foods that contain some fat. A few drops of coconut oil or olive oil are enough to enhance its assimilation;
- Curcumin is only activated in the presence of piperine, the active substance in black pepper;
- Ginger
It has anti-inflammatory properties and contains an active ingredient called gengirol, a powerful antioxidant, as well as helping to strengthen the immune system. It is rich in important minerals, including magnesium, iron, zinc and manganese. Its aromatic and spicy flavor makes ginger very versatile. It works very well in sweet and savory dishes and mixed with other spices.
- Omega-3
Omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in oily fish such as salmon, tuna, sardines, mackerel and in walnuts, chia and linseed. Several studies show that these fatty acids improve the cellular immune response.
The importance of pre- and probiotics
An inadequate lifestyle, which includes high levels of stress and a nutritionally poor diet, can lead to dysbiosis of the intestinal microbiota, affecting not only gastrointestinal health not only gastrointestinal health but also general well-being.
In our intestines we have a huge number of bacteria, which should be in "balance". When this balance is lost, intestinal permeability increases and the various elements that should be excreted from our body in the feces come into contact with the bloodstream, which can lead to inflammation and changes in the immune system. Pre- and probiotics are essential for intestinal health and for preventing this protective barrier from being lost.
- Prebiotics
These are undigested nutrients, essentially fibers, such as inulin, oligofructose, fructooligosaccharides and polydextrose, which are naturally present in food. As they are neither digested nor absorbed in the small intestine, through fermentation by the beneficial bacteria of the colon (large intestine), they will constitute their food substrate, and thus stimulate their growth and/or the activity of the microbiota.
Prebiotics improve signs of constipation, reduce the risk of colon diseases such as diverticula and cancer, contribute to the body's immunity and calcium absorption.
- Probiotics
These are live microorganisms which, in adequate quantities, confer health benefits on the host. The most commonly used probiotics are bacteria from the lactobacillus and bifidobacterium genera. Their presence contributes to the modulation of the intestinal microbiota through the development of beneficial bacteria, which act to prevent the proliferation of pathogenic (harmful) bacteria. This process promotes the intestine's natural defensive barrier.
They are found in various types of fermented foods and are able to maintain their activity between production and consumption. Fermented milks, such as yogurt and other acidified dairy drinks, and kefir are a prime source of probiotics, but hard cheeses (with a higher degree of fermentation) and culinary preparations where natural fermentation is used are also good sources, such as pickles fermented in water and sea salt, unpasteurized fermented sauerkraut, fermented soybeans (such as those found in miso soup and tempeh).
Exercise as a promoter of immunity
Physical activity is also an excellent protective factor in organisms subject to threats. When practiced regularly, strength training and cardiovascular exercise work to promote health, particularly against respiratory diseases.
At this particular stage, exercise should be practiced outdoors in spacious environments and without contact with other people. Alternatively, it can be done at home.
Sleep for strength
Despite all the worries, sleep should be restful because it is during sleep that our immune system restores itself. A sleep-deprived body works less well. Melatonin, the sleep hormone, valerian and gaba can help regulate sleep naturally.
Control of our hormonal, vitamin and mineral profile mineral
Hormonal, vitamin and mineral imbalances can strongly contribute to the fragility of the immune system. Keeping hormone levels regulated, as well as vitamin and mineral levels, is essential for your body to be able to protect itself in situations of aggression. The regulation of these parameters should be carried out by a specialist doctor and through clinical analysis and other diagnostic tests.
