How To Increase Your Defenses Naturally?

In winter, it is convenient to help our natural defenses so that they correctly exercise their function of protecting our body against colds and flu. How to achieve it naturally? We propose a very efficient trio of habits: taking care of your diet, exercising and taking plants that support the immune system. Here’s the best way to put these simple tips into practice.

How to improve your defenses with diet

Ingesting vitamin, mineral or plant supplements can provide temporary help to our defenses, but it is usually more effective to follow a balanced diet in its basic principles and that provides nutrients that are easy to digest and assimilate. Take note if what you want is to increase your defenses.

• Moderate proteins

Numerous studies confirm that the consumption of very high protein diets is associated with immune deficiencies and an increased incidence of Hodgkin lymphoma, the cancer of the immune system.

A diet to increase your defenses should be, at least, low in animal protein. For this reason also certain temporary dietary restrictions, such as fasting, produce a short-term stimulation of the immune system.

The healthiest proteins that can be consumed in these cases are present in legumes, nuts and cereals.

• Take healthy fats

Fats are key to the functioning of the immune system. It is advisable to reduce saturated fat, especially in red meat and dairy products.

The omega 3 fatty acids from fish blue (other sources include linseed oil and nuts) are precursors PGE3 prostaglandins, while omega 6 vegetable origin are precursors of PGE1 and partly of PGE2 (which they come mainly from arachidonic acid of animal origin).

PGE1 and PGE3 inhibit the proliferation of PGE2, which are pro-inflammatory.

• Choosing unrefined carbohydrates

It is known that an excess of refined flours (sugar, conventional bread, pastries, pastries …) depresses the immune system. On the other hand, the carbohydrates of whole grains and their derivatives moderately stimulate the immune system (due to their fiber content and the germ of the cereal, rich in unsaturated fats of high biological quality).

Very suitable carbohydrates are whole grains and fruits, vegetables and legumes.

Exercising stimulates your immune system

Moderate and regular exercise not only tones the musculoskeletal and cardiocirculatory systems, but also the metabolism and the immune system, as well as positively influencing mood.

We all know the benefits of exercising, but sometimes, as the saying goes, from saying to doing there is a long way. A first step is to adapt to movement through appropriate physical exercise adjusted to each person.

The simplest is to walk every day, which forces the body to adapt to the climatic and environmental conditions of each moment. If you walk every day, it will often be done in the rain, cold, or in the air. Walking in adaptation to the weather has been proven to be one of the exercises that best tunes immunity.

This exercise can be combined with small runs or even, if possible, coming into contact with water. This can be done barefoot on dirt or grass (if it’s early there may be frost), unless you feel cold in advance.

Then you have to ensure that the feet react well (rubbing them) and thus they will remain warm for the whole day. It can also be combined with gentle swimming, again seeking a good heat reaction when leaving the water. These two exercises are part of the Kneipp cure, one of the most effective in stimulating the immune system.

A daily dose of aerobic exercise – running, swimming, cycling or simply walking – increases the defense capacity against invading bodies.

On the contrary, a very intense physical activity (an over-exertion of the body, the result of competition, for example) could be detrimental to health. The chances of contracting infections in competition situations are increased due to the marked decrease in ACT cells (congenital killer cells).

Forcing the body beyond its limits can lead to susceptibility to disease and a long-term weakening of the immune system.

Mediterranean medicinal plants for your defenses

Some plants can help facilitate the work of our natural defenses. If you are taking any type of medication or suffer from any illness, you should consult a specialist before taking them.

• Elder. Inhibits viral infections. The concentrated syrup is taken, one tablespoon every 6-8 hours in case of a cold.
• Rosemary. It is a circulatory plant and in winter it helps prevent cold feet and hands. It is a powerful intestinal disinfectant and prevents the proliferation of harmful colibacilli. It is also a calorific plant and stimulates metabolism. Take a rosemary herbal tea at bedtime, to which you can add 30 drops of passionflower tincture to promote sleep.
• Thyme. This first-rate immunostimulant acts as an antispasmodic on the bronchi, a protector against bacteria, an expectorant and an antitussive. It can be taken in soup or tea (10-30 g per liter of water), three times a day.