Strengthening the immune system

Here are some healthy habits that we can regularly incorporate into our routine

Keep well hydrated

Water is an essential nutrient, as it not only constitutes between 50% - 70% of body weight, but because it is essential for the proper functioning of the body. It acts as a carrier of nutrients and oxygen through the circulatory system, is a means of excreting toxins, lubricates joints and exerts a thermoregulatory function

Therefore, fluid intake is critical, and water intake must be ensured according to or even without feeling, especially in the elderly who, with age, have a reduced perception of thirst and are therefore more prone to dehydration

The minimum guaranteed water intake as a preferred source of hydration should be 1.8 liters per day. Other alternatives such as taking broth, infusion or tea may be considered. Fruits and vegetables can also contribute to water intake

Pay special attention to our food

Vitamins such as E, A, or B complex, as well as the widely known vitamin C, are found in fruits and vegetables, minerals such as iron, zinc or selenium are found in foods such as meat, fish or eggs, flavonoids, antioxidants found in many vegetables and nutrients, minutes are essential For the proper functioning of the body thus keeping our defenses high

Maintain a healthy and balanced diet

Designing a weekly menu that is balanced and varied as a family can be a good way to inculcate the importance of good eating habits in youngsters, ensuring that they consume at least 3 servings of fruits per day and two vegetables, preferably fresh and seasonal

Smart Buying. Sometimes lack of time or hunger push us to buy foods rich in saturated fats and sugars and low in fiber. Planning a daily or weekly healthy menu initially will allow us to go to the supermarket with a specific menu, save time and avoid shopping on a whim

Take some time to savor the food and enjoy its company. Sitting around the table can be a good time to chat and catch up with us. In addition, it is important to chew food slowly and steadily, crushing food properly and thus facilitating the process of digestion

 I exercise regularly

Establishing a moderate-intensity exercise regimen can have multiple health benefits, both physical and mental

In addition, exercise stimulates the elimination of toxins through sweat and stimulates blood circulation in the body, which increases the ability to detect foreign pathogens in the body by cells of the immune system. It also increases body temperature, and can help the body work against potential infection

Rest Hours Care

Getting enough sleep and good quality sleep can contribute to the regeneration of the body's cells, including those of the immune system. To do this, it is recommended that

Setting and maintaining bedtime and wake-up times can contribute to the proper functioning of circadian rhythms

Avoid excess dinners that contain acidic or spicy foods that make digestion difficult. You can choose a light dinner from fresh produce better

Limit the use of electronic devices. Screen light can contribute to altering the sleep cycle and quality, causing us to wake up multiple times in the night

Avoid intense sports in the late afternoon. It is recommended to leave a space of at least two hours. Sports energizes us by stimulating the secretion of adrenaline and increasing the heart rate, which makes falling asleep difficult