8 secrets to boost immunity against colds and flu –

Your health is fine, thank you. Until that week arrives when you combine overtime at work with happy hours, jump out of bed the next day for a tough workout, eat anything to save time and, right on Saturday, you end up in bed with a very strong flu!

My friend, there is no body that can handle it! Our organism has its own system just to take care of its defense, but, overloaded, it can fail. Then, you are more vulnerable to developing infections such as the flu, herpes, styes, etc.

And you can’t blame genetics: “The drop in immunity is mainly related to your routine”, says general practitioner Paulo Camiz, a professor at the Hospital das Clínicas in São Paulo. And we’ve found out exactly what you need to do to get your defense cells ready to take on (and defeat) any attack.

1. Find balance in your fit life
Neither workout freak nor Netflix freak: be sensible. “Obesity is an inflammation that occupies defense cells, leaving the rest of the organism unprotected”, says endocrinologist Mariana Farage, from Rio de Janeiro. But exaggerating #focus is a shot in the foot. If you eat little to lose weight quickly, there is a lack of glucose – and the body gives up its protection to attend to other vital functions.

“Losses close to 10% of body weight in a month already compromise immunity.” Exercises also have the right measure. “Done in moderation and frequency, they make us more resistant to diseases”, says Mariana. However, fatigue increases the risk of infections. “The body uses its energy to repair the muscles, neglecting the rest.” It is not indicated to train more than two hours a day.

Read more: 10 questions you should ask yourself when you have a headache

2. Take care of your gut
It’s where you absorb the nutrients you consume. And if the organ is not healthy, the rest of the body loses. Take care of the health of your microbiota – the good bacteria that regulate the intestine – and consume probiotics every day: yogurt, fermented products, kefir or kombucha. The last two are super high and have already been pointed out by the Journal of Food Science as top foods that reinforce immunity.

3. Learn to drink in moderation
Don’t PT your immune system! “Excessive alcohol inflames the lining of the intestine, responsible for filtering everything we eat. Then, the path is free for micro-organisms”, explains nutritionist Luciana Sarmento, from Rio de Janeiro. If it’s to toast, prefer red wine. “In grapes, especially in the skin, we find several active ingredients that fight inflammation.”

4. Stop self-medicating
In a hurry to get rid of that sore throat or the first sign of a cold, do you resort to that antibiotic that is at hand? It solves now, but it can complicate later. “The drugs eliminate those who caused the infection, but also bacteria that protect the body – then the ground is free for future invaders to trigger more serious problems”, explains Paulo.

And if you don’t get vaccinated for fear of the reaction, stop there. “She is a simulation of the disease. Our body memorizes the invader so it knows what to do when it comes into contact with it again.” As indications vary by age, region or travel plans, check with your doctor which vaccinations you should receive.

5. Enjoy life outside
Living in a cleansing bubble weakens the body. Of course, it’s good to have basic hygiene precautions – like washing your hands before eating and cleaning the apartment –, but without being paranoid. Walk a little barefoot at home and sit on the grass in the park without fear. “We need to expose ourselves to some dirt – and the bacteria, viruses and fungi it contains. This stimulates the development of the immune system”, says Paulo.

Take the opportunity to sunbathe: “It is our main source of vitamin D, which increases the number of lymphocytes, cells that reduce inflammation”, says Luciana. To guarantee your quota, 20 minutes of exposure to the sun on the arms, without sunscreen, is usually enough.

6. Beware of diets that exclude nutrients
They may offer quick results, but don’t get carried away. “A restrictive menu, in the long term, generates nutritional deficiencies and harms the body”, warns Luciana. It is no wonder that these diets require a certain period and follow-up. Do you know the low carb you do when you feel the tightest jeans? If repeated continuously, it drops immunity. “Carbohydrates are the body’s biggest source of energy. Without them, their functions are compromised.”

The nutrient is even more important if you train: a study by the Queensland University of Technology, in Australia, pointed out that the carbo reverses the risk of infection after intense exercises. And eat enough protein: about 35% of the day’s calories, to get the raw materials for your antibodies. Vegetarian and vegan diets, previously questioned, guarantee the right amount of protein. Just consume legumes, whole grains and oilseeds.

7. Buy less processed and cook more
Okay, it’s easier to open the freezer and choose something to put in the microwave. But the boxes of ultra-processed products, in addition to food, contain: chemical additives, dyes, preservatives, etc. “These substances increase the inflammatory processes and the release of free radicals”, says Luciana. They also disturb the intestine to stop harmful substances. Taking over the kitchen (how about once a week?), you can even add seasonings that help the immune system to the dishes. How about a spicy dinner?

According to the Central European Journal of Immunology, ginger improves the body’s defense. Use honey with propolis to sweeten the dessert: according to Phytotherapy Research, the substance has antibacterial and antiviral action.

Read more: Do you know kefir? Superfood is allied to health and diet

8. To relax
Have you noticed that the rate of colds in the office goes up after the delivery of a large project? Is not for nothing. “Stress releases cortisol, which prevents the fight against infectious agents”, explains Mariana. Worse: this hormone disrupts the immune system and causes it to attack our own body – moments of great tension are the main triggers of autoimmune diseases.

A few hours of sleep causes as much damage as stress. “While we sleep, the cortisol level drops close to zero, and the body gains time to repair any day-to-day malfunction”, says Mariana.

Stay on top of everything that goes on in the fitness world with the newsletter