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To strengthen immunity .. You should eat healthy food, exercise, fast and stay away from sugar

In the face of the emerging corona virus “Covid-19” and other diseases, immunity plays an essential role in protecting the body, providing the protection it needs to resist diseases and epidemics.

In this report, we offer advice to strengthen immunity, and also foods that weaken it, noting that it is not a substitute for personal protection means, as well as for Corona, where it is necessary to wear a mask and social distancing and receive vaccination:

First – a healthy diet

Eating a healthy diet contains vitamin “C”, found in citrus fruits, berries, kiwi, broccoli, and spinach, and vitamin “E” (E) found in seeds, almonds and walnuts, which creates antioxidants for the body that fight damage caused by free radicals in cells.

In a report published by the French magazine “Top Santi”, the authors affirm Catherine Cordonier and Ingrid Bernard that in general the diet should be based on fresh foods, avoiding fast food and filling foods, and avoiding cooking methods that lose nutrients their value.

Nutrition expert Alvaro Vargas – according to a report published in the Spanish newspaper ABT – says that fruits and vegetables should represent 50% of our diet, because they contain most of the nutrients needed by immune cells, such as fiber, antioxidants and vitamin A ( A) and vitamin C. Legumes that are rich in minerals, such as zinc, folate, copper and selenium, are also beneficial for the immune system.

Among the foods that are beneficial for the immune system:

  1. Ginger
  2. Chia seeds
  3. Berries
  4. Kiwi
  5. Royal Jelly

Second – practice meditation exercises

Meditation exercises have proven effective against infections in general. Anesthesiologist Dennis Koster recommends doing a very simple exercise “When you feel overwhelmed by negative thinking, stop immediately and take a deep breath and watch what happens next.”

Third – laughter

Laughter is a natural antidote to anxiety and stress, as the body then produces the hormone dopamine, which promotes feelings of happiness.

Fourth – Going to bed at specific times

Dr. Koster advises that you should go to bed at specific times, avoid using electronic devices at night, and not eat heavy meals two hours before bedtime. It is also important to get enough sleep, as many scientific studies have shown that the hormones secreted by the brain during sleep support the immune system.

Fifthly – vitamin “D”

Nutrition expert Vargas confirmed that vitamin “D” is one of the most important vitamins for the immune system, but it is the least consumed worldwide.

In general, sun exposure for 15 minutes a day is the best source of this vitamin, but given our current lifestyle, most people do not get enough exposure to the sun. In this case, supplements may be helpful.

The nutritionist cautioned that it is very difficult to get the recommended dose of vitamin “D” only from food. It is found in dairy products, but not in significant proportions. Therefore, it is advised to resort to nutritional supplements or fortified foods. And before taking vitamin D supplements, it is recommended that you see a doctor and conduct an analysis to see if your body lacks this vitamin, to find out the appropriate dose.

Sixth – drinking water

Vargas recommends drinking plenty of water when you have a cold, as it works to clear the body from pathogens through urine. In general, it is necessary to drink adequate amounts (two liters per day) as water is an essential component of all vital functions in the body.

Seventh – doing sports

Dr. Frederick Saldmann, a cardiologist and nutritionist, says in a report published in the French newspaper “Le Figaro” – that exercising for 30 minutes a day helps reduce the risk of cancer and cardiovascular disease by 40%.

“During the first twenty minutes, the body burns sugar only, and in the following minutes it gets rid of unhealthy fats, and releases a cocktail consisting of 1004 protective molecules. The life of these particles does not exceed 24 hours, which necessitates exercising on a daily basis.”

Eighth – Fasting

It helps to boost the immune system and get rid of toxins, fasting for a period ranging between 14 and 16 hours, and being satisfied with drinking fluids, eliminates dead cells, according to the report of Lovigaro.

Poisons that attack the immune system

Added sugar is the immune system’s greatest enemy

According to nutritionist Vargas, sugar (white, brown, and all manufactured forms) is without a doubt the greatest enemy of immunity. It is difficult to know which products contain sugar. It is not limited to the sugar cubes that we put in coffee only, but it is also found in soft drinks, pastries, sauces and snacks, according to a report published by the Spanish newspaper “ABT”, by the author Maria Alekrath.

The report quoted Vargas as saying that the difference between the added and natural sugar found in the fruit lies in the fact that the fruit is rich in fibers that facilitate the body’s absorption of sugars. There is no doubt that our brains need sugars to function, but not refined sugar, but the natural sugars found in fruits, legumes and grains.

Fried food

Regularly eating fried food increases the risk of developing cardiovascular disease, according to a recent study in China published in the Heart Journal (herat).

It also increases the risk of obesity, which is a factor in diabetes, and ultimately negatively affects immunity.

A team of researchers analyzed data from more than half a million participants in 17 research conducted in recent years, as reported by Deutsche Welle.

The researchers found that up to 37,000 people in the studies had serious cardiovascular problems, and that eating fried food was associated with an increased risk of heart disease and strokes.

They found that even eating small amounts of fried food can pose a risk to heart health, as eating only 114 grams of it increases the risk of developing vascular disease by 28%. Coronary artery stenosis rates increase by 22%, and the risk of heart failure is 37%.

Source : Al Jazeera + Deutsche Welle + French Press

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