STRESS AND THE IMMUNE SYSTEM

STRESS AND THE IMMUNE SYSTEM

Normally people seek to have and / or maintain a good state of health in general and by the time we find ourselves, it has become basic.

Our immune system is our natural defense against infections (bacteria and viruses). It is responsible for defending our body from infectious organisms (antigens) that invade it.

In recent years, Psychoneuroimmunology has been in charge of studying the interaction between behavior, neural and endocrine function, and immune processes. That is, the connection between our brain and the immune system. Due to the great prevalence or presence of stress in our daily lives (in some cases it is even normalized) and how it affects our immune system. And it is more than proven that stress affects our body in a harmful way.

Stress is a normal feeling of physical or emotional tension (it is the body's reaction to a threat) and in small doses (acute stress) it is positive, it helps us to protect ourselves or defend ourselves from danger, to take action when something scares us or even meeting a deadline at work. If this stress is maintained beyond that specific moment, it becomes harmful to our health (chronic stress). And it is that this situation that we are living, which is lengthening, to a greater or lesser extent generates stress, either due to job uncertainty, the health of close people, the change in leisure and social relationships, such as the back to "normal" or simply spending much longer than we are used to at home.

All this means that more than ever, we want our immune system to be in "full condition" and to defend itself optimally. For this, we are going to tell you some tips and tricks to keep it strong.

Prioritize what is really important and do good time management , for example plan (realistically) at night what tasks you want to do the next day, In this way you have a plan and mental order of what is going to happen and at what approximate time, which usually calms our mind a lot and helps it focus on what it has to do and not on what it has pending, that is, get busy (in the present) instead of worrying (about the future). Routines in general are very beneficial, especially for children.

Make a change of state between task and task such as stretching or deep breathing (this will help you to be more focused and relaxed on the next task).

Meet family or friends even in a virtual way to laugh and socialize (it is proven that laughter is one of the best anti-stress methods that exist).

Exercise on a regular basis helps to strengthen the immune system as well as reducing levels of stress and anxiety. You can start with short and simple things and increase little by little, it is better little in a continuous way than a lot in a specific way.

Sleep daily between 7-9 hours, preferably at the same time, our body feels very good routines, both in sleep and in meals. More and more studies confirm the importance of restful sleep.

Go out to the street or to the terrace / balcony / window (if possible when there is sun), it is super important for the oxygenation of our body and the assimilation of vitamin D, there are also many of studies that speak of the influence of the sun in the mood.

Drink water daily and eat in a varied and balanced way, avoiding as much as possible pre-cooked or processed foods. It should be noted that food is not medicine, but it does contain basic nutrients that help improve the body's response to various ailments, helping our immune system to act more efficiently. The most evidenced foods for these purposes are:

garlic has been known for years for its anti-bactericidal and anti-viral properties. The turmeric root , used in many cultures as an anti-inflammatory, can be taken as an infusion, grated and / or in kind with meals.

To combat inflammation, the use of ginger infused with a dash of lemon is fantastic, preferably on an empty stomach or on an empty stomach. Fatty fish such as salmon, tuna or mackerel due to their high concentration of omega-3 fatty acids, in addition to algae such as spirulina, rich in essential amino acids, fatty acids (DHA ) and vitamins. Walnuts and almonds thanks to the large amount of vitamin E they contain.

The vitamins of fruits and vegetables , highlighting blueberries, kiwi, pomegranate, papaya, citrus, broccoli, sweet potato, mushrooms and spinach.

The black chocolate , studies affirm that in small doses, it protects the white blood cells, provides energy and satiety to the body, in addition to being an antidepressant food (it provides phenylethylamine, a substance naturally secreted by our brain).

kefir acts as a probiotic, its bacteria help fight others, reducing inflammation and increasing antioxidant activity.

The Kalanchoe < / strong> thanks to the catalase enzyme, it has a regenerative action on cellular tissues and strengthens the immune system.

The propolis and echinacea can be taken separately, however they perform much better when the antiseptic and bactericidal function of the first is combined with the acceleration of the processes of the second (especially in the respiratory tract).

As you can see, there are a large number of foods at our fingertips that can help increase your immune system, you can innovate in the kitchen, making new combinations, discovering different flavors or even rely on food supplements, which you They will help quickly, easily and directly with the improvement of your body.

All comments