How to strengthen your immunity?

How to strengthen your immunity?

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The immune system is the first line of defense in the body, protecting us against any attack from foreign bodies, and a healthy diet helps strengthen the immune system and prevent diseases.

The immune system can be strengthened by:

  1. Following a diet that contains all the nutrients and includes balanced portions of vegetables, fruits, especially dark-colored fruits (such as strawberries, cherries, and berries), fish, meat, seeds, coconut, nuts, oats, and milk.
  2. Using olive oil and reducing oils high in saturated fatty acids such as palm oil.
  3. Reducing foods that may increase inflammation such as sweets, sugars, starches (white bread), canned foods, avoiding carbonated drinks, sweetened juices, and fast food.
  4. Ensuring intake of the following vitamins (folate, vitamin D, vitamin C, iron, selenium, vitamin B6, B12, and zinc) as these contribute to maintaining the integrity of immune cells, producing new immune cells, and helping immune cells attack disease-causing agents and eliminate weak immune cells through stimulation of phagocytosis.
  5. Garlic, ginger, anise, turmeric, and coconut oil are foods that naturally contain antimicrobial and antiviral properties, and their continuous presence in our diet contributes to boosting immunity.
  6. Fasting plays a major role in strengthening the immune system by stimulating cell death, known as autophagy, which targets weak and diseased cells.
  7. Quitting smoking as it increases inflammation, decreases immune response, reduces immune cell activity, and stimulates immune cell death.
  8. Avoiding stress as it leads to increased secretion of stress hormones such as cortisol, which reduces prostaglandins that stimulate production of inflammatory compounds.
  9. Lack of sufficient sleep weakens immunity and is important for rebuilding the immune system, while continuous consumption of caffeine-containing beverages activates the brain and reduces sleep duration.
  10. Regular exercise contributes to reducing stress and controlling weight.
  11. Prevention and avoidance of infections by following personal hygiene practices and proper cleaning and preservation of food.
  12. Following balanced exercise programs that contribute to improving overall health and physical activity, enhancing blood circulation to cells and immunity.
  13. Taking supplements for nutrients that the body needs when it is unable to consume them in food.

Dr. Ali Al-Shatwi (Presdient of SSFN)

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