Tips to boost your immune system's defenses

 Tips to boost your  system's defenses

 The immune system is responsible for defending the body against diseases and infections caused by microorganisms.  By following a set of health and nutritional tips, we can strengthen our immune system and enhance its resistance to disease and infection.  These tips also help improve the functioning of the body's organs and reduce the risk of non-communicable diseases, such as diabetes, obesity, high blood pressure, heart disease, stroke, and some types of cancer.

 Reduce stress and tension levels
 reduce stress and tension levels by eating healthy food;  exercise;  relaxation and deep breathing;  reducing exposure to pollution and noise;  Investing free time in volunteer work, as high levels of psychological and physical stress for a long time negatively affect the performance of the immune system.

 Enrich your body

 Eat at least five servings of fruits and vegetables to supply the body with antioxidants, vitamins and minerals that strengthen the immune system.
 Keeping the body hydrated by drinking fluids regularly, especially water, will help the body to function properly, thus improving the functioning of the immune system.
 Eat healthy meals that contain nutrients that strengthen the immune system.  Especially meals rich in proteins, vitamins (vitamins A, B6, C and E), minerals (iron, zinc, selenium, folic acid), antioxidants and fiber.

 protect your system

 Eat foods and drinks that promote heart and circulatory health.  These include fresh or dried fruits and vegetables, whole grains, legumes, low-fat or non-fat dairy products, salmon, skinless poultry, healthy oils, and less trans and saturated fats and salt.  Strong blood circulation enhances the strength and performance of the immune system.
 Eat meals that include enough protein that the body needs, as protein is found in lean meats, skinless poultry, eggs, seafood, low-fat dairy products, nuts, seeds and dried legumes such as lentils, beans, chickpeas and peas.
 Eat foods rich in probiotics (the benign growths in the intestine) such as fruits and vegetables, and fermented foods such as yogurt, as they support the body's ability to fight infection and promote a healthy digestive system.
 Foods to avoid
 Avoid eating undercooked foods such as meat, eggs and unpasteurized milk
 Avoid foods and drinks that weaken the immune system.  These include sugar (white and brown) and refined carbohydrates such as candy. Eat cereal and whole-wheat grains instead of white or refined bread and replace sweets with fresh or dried fruit.
 Exercising and getting rid of bad habits
 Avoid active and passive smoking.
 Doing exercise regularly.
 Maintain a healthy body weight.
 Make sure you get enough sleep (7-8 hours per day).
 Diabetes and medication
 Diabetics must control their blood sugar because high levels of it negatively affect their immunity.  Maintaining blood pressure and lipids is also important to avoid serious health problems that may lead to chronic medical complications that weaken the immune system.
 Do not take over-the-counter medications, antibiotics, herbs, or nutritional supplements without consulting your doctor.