Secondly, training, nutrition and enough sleep at night can positively influence the effectiveness of our immune system.
How? Let's find out together.
Exercise strengthens the immune system
How we train influences our immune system. Physical activity makes us stronger by optimizing efficiency of our defenses and providing the right tools to recover more quickly. All this, provided that the training is measured at our level of experience and level of training and that the recoveries between sessions are adequate to restore energy levels.
With an adequate dose of movement and appropriate, sometimes forced, recoveries you can achieve the training stimuli which affects also the immune system.
One of the founding elements of the Wellness lifestyle is stress management. It is necessary to pay attention to the increase of cortisol, the stress hormone. If synthesized beyond certain levels, it reduces the efficiency of the immune system. From a nutritional point of view, therefore, we must pay attention to avoid strict low-calorie diets and guarantee our body a suitable amount of hours of sleep, to promote optimal rest, as well as physical and mental regeneration.
Nutrition as a preventive factor and allied foods
Nutrition is definitely a preventative factor and choosing allied foods to strengthen our immune system is a good practice that can be easily adopted. Strengthening it begins in our intestines which, not surprisingly, has long been called our second brain. It is the set of bacteria that inhabit it that influences our physical and mental health. The defense against aggression from the external environment, as well as from situations of anxiety and depression, depends on the microbiota, i.e. the balance between good and bad bacteria that inhabit the intestine.
What are the foods that are friendly to the intestine and therefore to the immune system?
Foods that are friendly to the immune system
Foods rich in polyphenols, micro substances with macro anti-inflammatory quality, antioxidant and antibacterial properties are all very useful to the immune system. We find them in foods such as spices (for example turmeric or curry are rich in them), cocoa beans, coffee beans, in the skin and seeds of fruits and vegetables. Foods grown in greenhouses are poor in polyphenols because they did not need to defend themselves against the aggressions of the external environment. It is when UV rays, wind, rain, sudden climate changes, pathogens coming from the soil, herbivorous animals attack the plants that they give the best of themselves by strengthening their defensive system, i.e. developing a high concentration of polyphenols.
Finally, there is the long chain omega-3 fatty acids, i.e. those mainly present in marine sources such as fish oil and algae. They have a positive impact on the immune system, increasing the anti-inflammatory activity of the cells and enhancing their ability to fix. A balanced dietary style, in fact, can contain the development of inflammations, the so-called silent one. The daily supplementation of this type of fatty acids favours the development of substances called resolvins which help in fighting inflammation. The great benefit is achieved when these fatty acids are taken constantly and for long periods. In fact, this is the only way they can train cells to develop resolvins.