You should always take care of your health. Especially now, when coronavirus is spreading fast around the Earth. Instead of freaking out, it is better to start strengthening your immunity. You can do this by adding useful products to your diet and pick up a set of physical exercises.
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Don’t Overeat
This piece of advice can be called universal. Diet is a critical factor determining the body’s immune response. Obesity is characterized by systemic and central inflammation, which causes fat reserves. This inflammatory profile makes a person vulnerable to diseases.
Dietitians believe that fatty, heavy food can harm your immune system. Heavy food contains refined sugar. Avoid eating too much smoked, pickled, and salt-containing food. Overeating weakens the immune system since too much energy is needed to digest a lot of food. And the body can use this resource to protect itself against viruses and bacteria at any time.
Eat Food Containing Vitamins and Micronutrients
Vitamins are one of the best ways to raise immunity as they prevent many diseases. Seafood and nuts contain a lot of zinc. Apart from zinc, nuts have different useful oils, Omega-3, 6, and 9 fatty acids. They are essential for healthy brain function. After all, the brain is one of the important organs in the body! Boosting the brain and the nervous system, we also improve health, immunity, and vitality. Don’t eat more than a handful of nuts per day as they are very caloric, and you can spoil the figure.
For example, vitamin E is a powerful antioxidant, and it serves as natural immune system protection. Therefore, it’s a great helper in autumn and winter. Avocados, vegetable oils, egg yolks and wholemeal bread contain enough vitamin E.
Vitamin D plays an important role in boosting the immune system and reducing inflammation in the body. This vitamin is produced in the human body due to the sunlight, and you can take it eating beef liver, cheese, and egg yolks.
Vitamin C fights to protect the body from colds and flu. It has powerful antioxidant properties, helps heal wounds, blocks cell damage, and reduces the risk of inflammatory diseases, cardiovascular disease, and cancer. Such products as citrus, kiwi, rosehip, raspberry, strawberry, black currant, cranberry, blueberry, watercress, apples, cauliflower, broccoli, and tomatoes contain this vitamin.
Don’t Forget About Proteins
You might have heard this wrong nutrition concept like if food is good for health, you should have plenty of it! This is a misconception that can harm you. Our body needs a certain amount of each vital nutrient. If we have a lack of nutrients, the body cannot function normally. If we eat too much, we get an extra burden on our health.
The same goes for proteins. If there is an excessive protein intake, the body starts to work too hard, trying to distribute calories. Proteins are building elements for immunoglobulins — antibodies that act as protective cells. Filling the protein balance, eat more meat, fish, dairy products, beans and eggs.
Moreover, hormone proteins coordinate the body’s functions. For example, insulin controls the sugar concentration in the blood, regulating glucose absorption by cells. Besides, proteins fulfil the plastic function. For example, collagen and elastin play an important role in connective tissues.
What Workouts to Choose?
Those who work out five or more days a week are almost half as sick as those who live a passive life. It’s not time to buy a season ticket to the fitness room during a pandemic and attend the crowded outdoor areas. At the same time, a horizontal bar, expander and a pair of dumbbells can turn your home into a real gym and provide sports load on all muscle groups. You can exercise without any equipment at all. Certainly, you can keep saying that you are running out of time for all this nonsense. In that case, feel free to take advantage of writing agencies and ask them, “Please, write my essay for me.”
Light workouts strengthen your immune system, while hard and exhausting workouts make your body weak to resist viruses and bacteria. You can go light jogging to keep fit, but try interval running if you need more serious results. It is quite good for burning calories. Many studies have shown that jogging with alternating loads doesn’t crack down on immunity.
If you have problems with the cardiovascular system or musculoskeletal system, you could take up Nordic walking. Have you ever tried breathing exercises? Well, it’s high time now. Such exercises oxygenate your blood, fight viruses and bacteria, and remove toxins from the body.
