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8 WAYS TO PROTECT YOUR HEALTH IMMUNE SYSTEM

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Do you want to learn how to strengthen your immunity? This is a particularly important topic these days. 😉 We have therefore prepared an article for you in which we will give you some tips on how to best strengthen your immunity.

8 WAYS TO PROTECT YOUR HEALTH AND STRENGTHEN YOUR IMMUNE SYSTEM

Dolphins, the very first thing we will tell you right at the beginning of our article is that there is no miracle guide on how to immediately strengthen your immunity! So why should you even read this article? Because only our long-term and daily habits, i.e. our lifestyle has a major influence on our immune system. And we will try to explain to you in a few basic points what you should do regularly for your health and natural support of immunity.

You certainly don’t have to turn your life upside down and try to strictly follow all the tips below. Just try to include at least some of them in your lifestyle and little by little, then the function of your immune system will improve in the long term.

1. REDUCE STRESS

It’s very simple to say “reduce stress”, but somehow everyone forgets to tell us how we should do it. The truth is that long-term stress is not our friend. And due to the reduced production of cells of the immune system, it weakens the body’s defense against diseases. it has a negative effect on our sex life, because it lowers the libido, and instead of a “spoilt night” there is more of a thoughtless night watching a TV series. So what can you do to reduce your stress levels?

  • Movement!Exercise at home or outdoors, try yoga, go for a run or take a walk in nature. Sports activity in itself can effectively combat stress.
  • Try breathing exercises or some form of meditation.Regular practice of meditation is associated with better coping with stressful situations.
  • Don’t solve your problems, emotions or bad mood with alcohol and cigarettes.Try to talk about the things that bother you with loved ones or seek the help of an experienced psychologist.
  • Start to toughen up in the morning with a cold showerand in the evening take a warm shower or a bath in the dark, after which you will head straight to the realm of dreams.

2. QUALITY SLEEP

Focus on quality and long enough sleep. Lack of sleep disrupts the optimal functioning of the immune system. People who sleep less than 6 hours a day or have more severe sleep problems are more prone to outbreaks of the flu and other respiratory infections. Considering the overall support of health, sports and mental performance, we should treat ourselves to a sufficient quality sleep of 7-9 hours every day.

3. CORRECT MOVEMENT

Regular sports activity is very closely linked to a more resilient immune system. Regular physical activity, with an intensity of about 60% VO2 max. and a duration of 60 minutes, has a beneficial effect on the immune system. People who exercise regularly experience flu and viral illnesses less often. Many studies have confirmed this fact. At the same time, regular sport is beneficial for reducing the level of chronic stress, which was one of the previous points important for our immunity. Believe me, life really doesn’t work without movement!

4. QUALITY FOOD

We could talk at length about the importance of a healthy or high-quality diet as well as exercise, because it is another of the basic aspects for our immune system. A poor-quality diet with a predominance of highly industrialized foods (fast food, sweets, fried food or sausages) is poor in micronutrients, which our organism needs for its function. Nobody benefits from a high intake of salt, saturated, omega 6 and trans fatty acids or refined carbohydrates. By improving the quality of the diet thanks to a greater amount of vegetables, fruits, whole grains, legumes, foods with probiotic and prebiotic effects, high-quality proteins and healthy fats, we will support the optimal function of the immune system by giving it everything it needs for its function.

5. REGULAR SAUNA

Regular sauna use strengthens the immune system and can act as a prevention against flu and colds. The higher temperature in the saunas is also responsible for the higher temperature of the body, which leads to an increase in the “part of the immune army” in the form of white blood cells. If it is possible and you find the sauna comfortable, visit the sauna regularly about 1-2 times a week.

6. HARDEN YOURSELF

Not only the high temperature in the sauna is beneficial for our organism. The effect of cold and hardening is similar. Regular bracing can lower levels of the stress hormone cortisol, which in itself is good for us and can help us better deal with the effects of long-term stress. How to start hardening? After a warm morning shower, it is sufficient to reduce the temperature of the water in small steps until we reach cold water, and hold on as long as possible. At first it can be quite challenging and we will feel like we are on a journey through hell, but over time we will get used to it and will be much better prepared for a challenging day.

7. TRY WITHOUT ALCOHOL AND CIGARETTES

Drinking alcohol in the evening disrupts the quality of sleep (especially REM), which can undermine our efforts to have the strongest possible immune system. Due to the diuretic effect of alcohol and more frequent trips to the toilet at night, the disruption of sleep quality is even more pronounced. The same is true of smoking, with which we voluntarily release a number of toxins into the body.

8. SUPPLEMENT

For a strong immune system, it is necessary to build on solid foundations in the form of a quality diet. But in our very active life, it is good to supplement some nutrients with supplementation:

  • Vitamin Dand its deficiency has recently been a much-discussed topic. Its supplementation in the winter months has proven to be an effective tool to reduce the incidence of influenza. Vitamin D is relatively deficient in the diet, and we “produce” it ourselves using UVB radiation from the sun falling on our skin, but there is not much of it from autumn to spring.
  • Zincis another indispensable element for the proper functioning of the immune system.
  • Omega 3fatty acids fight inflammation and help white blood cells do their job of eliminating pathogens. If we don’t eat fish 2-3 times a week, it’s time to consider omega-3 supplementation.
  • Probioticsare a source of “friendly bacteria” that help our microbiome perform its function and support our natural defenses.
  • A multivitamin and multimineralcan help us meet the recommended daily intake of micronutrients. They participate in a number of chemical reactions in our bodies, without which the immune system could not function properly.

FINAL SUMMARY

The immune system and natural defenses of our organism are best supported by a healthy lifestyle. Reducing the ever-present stress can significantly help us. When we learn techniques for coping with it, such as any kind of sports activity, being in nature, meditation, yoga, sauna or strengthening, everything can suddenly seem a little easier and more cheerful.

So don’t forget to move, move, move! Movement will put you in a better mood and you will sleep better! Dolphin is already looking forward to you…

 

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