[LifeStyle] Tips to take care of the immune system

[#Steeven.™]

The second wave of infections began to decrease in Colombia, some daily tasks will be resumed and that is why today more than ever we need to continue taking care of our health, paying special attention to what we eat, our hygiene, hydration and sleep habits.

Today, consumers increasingly recognize the role that food plays in their well-being, spending more time preparing their own food. According to Euromonitor 2020 figures, 50% of people cook more at home and 25% increased their intake of fruits and vegetables in order to strengthen the immune system.

This shows that it is increasingly common for families to seek a healthier lifestyle within the possibilities allowed by the home and demanded by the new normal, which is why Paola Arrue, Amway nutritionist, shares the following advice aimed at have a strengthening of the immune system within the reach of Colombian families:

Vitamin D and C for a strong organism:
Vitamin D, known as the “sun-derived” vitamin, helps strengthen bones, keep the heart healthy, and protect the immune system. In the diet you can consume mushrooms, salmon, and egg yolk that provide this vitamin. Of course it is important to use a good sunscreen for skin care.

Likewise, the consumption of citrus fruits and some vegetables such as tomatoes and peppers are a good source of vitamin C. Among its main benefits are the protection of cells, increase the production of white blood cells, balance the immune system, generate the production of collagen, favor the absorption of iron in the small intestine and promote the formation of neurotransmitters and hormones.

Daily physical activity
Exercise helps eliminate toxins, there are many routines that increase the flow and level of oxygen in the bloodstream. Constant movement helps strengthen the lungs and muscles; gain endurance, activate the cardiovascular system, strengthen the immune system and achieve good mental and emotional health.

Food full of color
The consumption of fruits and vegetables is essential for a correct nutritional intake, providing essential micronutrients to strengthen the body. The World Health Organization (WHO) recommends consuming at least five servings (400g) of fruits and vegetables of various colors daily.

However, studies show that most people do not eat this minimum amount, which means that there is a difference between what they eat and what they need. According to the Amway nutritionist, if fewer than five servings of fruits and vegetables are consumed daily, supplements can help significantly supplement optimal nutrition.

Supplementation
Many scientists and researchers in Nutrition and Health recommend dietary supplements as part of a healthy diet to help achieve optimal nutrition and to fill in nutritional gaps that are not satisfied by diet alone. Food and plant-based supplements can help us get the phytonutrients we need most.

It is important that you consult with your nutritionist which supplement to implement according to your nutritional needs and requirements.

More than sleep, rest
Sleeping well is essential to stay healthy, as not getting enough sleep can weaken your defenses. The consumption of vitamin B12 is important to help the rhythm of sleep, to keep neurons and blood cells healthy. This vitamin can be found in foods such as: fish, meat, poultry, eggs, milk, and dairy products in general.

Oral health is health too
A good routine of cleaning your teeth at least twice a day and flossing is essential for your health. Several bacteria are found in the mouth, including those related to tooth decay, periodontal (gum) disease, and diseases that affect general health. When harmful bacteria grow out of control, they can cause infections and thus turn the oral cavity into a port of entry into the bloodstream.