When the going gets tough, remember that you and your body are on the same team and tools exist to support both of you.
Today we are exposed to more dangerous infections from around the world than ever before. We go to airports, crowded cities, malls, schools and hospitals; all places with bacterias which have developed antibiotic resistance. We are continually exposed to organisms which are either inhaled, swallowed or inhabit our skin and mucous membranes. Whether or not these organisms lead to diseases is decided by the integrity of our body’s defense mechanisms, or immune system.
Your first line of defense is to choose a healthy lifestyle. Following general good health guidelines is the single best step you can take towards keeping your immune system strong and healthy in a natural way. Here we list some of them, and we will focus on them in the following articles:
- Enjoy a diet high in fruits and vegetables
- Keep moving regularly
- Get adequate sleep
- Learn how to manage your stress
What is the immune system?
The immune system is an interactive network of cells and proteins which essential function is to create a “defense system”. It puts a force field of protection around the body, reducing the risk of containing annoying minor infections or serious major infections.
Immunity is divided into two parts determined by the speed and specificity of the reaction. These are named the innate and the adaptive responses, although in practice there is much interaction between them:
- Innate immunity provides immediate host defense. Any microorganisms that penetrate the epithelial surfaces of the body for the first time are met immediately by cells and molecules that produce an innate response. The proteins released in this process initiate a response known as inflammation.
- Adaptative immunity has evolved to overcome the constrains faced by the innate immune system and enables recognition of an almost infinite diversity of antigens, so that each different pathogen can be targeted specifically.
What can we do to boost the immune system?
With the on-going Covid-19 situation, it is important to understand that we have this “in-built warrior”, who protects us. This allied can be given extra strength by daily life habits such as eating healthy food, but also by focusing on other routines which are not related to nutrition, namely by focusing on our stress-levels. Check this out: Con la situación actual de pandemia de coronavirus, es crucial entender que todos tenemos este guerrero interno, que nos protege, y al cuál podemos ayudar con una serie de hábitos diarios como la ingesta de alimentos saludables, pero también hábitos no relacionados con la alimentación, sino con la gestión de nuestros niveles de estrés, vamos a ello:
It is a herbaceous flowering plant that is available in teas, liquid extracts, dried herb and capsules or pills.
Researchers concluded, after reviewing several dozen human experiments, including a number of blind randomized trials, that echinacea has several benefits in stimulating the immune system, especially in the treatment of acute upper respiratory infection.
Vitamin C foods
Foods rich in vitamin C improve health by providing anti-inflammatory and antioxidant properties. Vitamin C contributes to maintaining the redox integrity of cells and thereby protects them against reactive oxygen species generated during the respiratory burst and in the inflammatory response. Here is a list food rich in Vitamin C:
- Red/green peppers
- Citric fruit
People have used ginger in cooking and medicine since ancient times. It is a popular home remedy for nausea, stomachache, and other health-related issues.
Ginger is available fresh, dried, pickled, candied, grinded and powdered. When purchasing fresh ginger, check that the root is firm, smooth and mold-free.
There are recent and abundant clinical trials that demonstrate compelling evidence for ginger’s anti-inflammatory properties and potential use as a treatment for a variety of inflammatory diseases. The presence of oxidative stress is associated with numerous diseases and a common mechanism often put forth to explain the actions and health benefits of ginger is associated with its antioxidant properties. Ginger root contains a very high level of total antioxidants, surpassed only by pomegranate and some types of berries.
Ingredients (2 persons)
- 1 green pepper and 1 red pepper
- 1 onion
- Grinded cumin
- Pepper, chili and olive oil
- Optional : corn
- Bean or azukis
- Mexican tacos
- Fresh coriander and sprouts
Heat the oil in a pan, fry the peppers and the onion over slight heat. After 15 minutes add the beans and let it fry another 5 minutes. Once you have taken the pan of the heat you can add fresh coriander and sprouts.
To be served with guacamole.
Ingredients (2 persons)
- 2 golden apples
- 1 cucumber
- A large handful of kale (it could be also lettuce or spinach)
- An inch of fresh ginger
Add all the ingredients to your slow juicer, juice them and enjoy.
Tip: store the apples and cucumber in the fridge from the previous days, in this way your juice will be cooler and it will taste better, or add some ice cubes.
It is important to know that kale is among the most Nutrient-Dense foods on the planet.
A single cup of raw kale (about 67 grams or 2.4 ounces) contains:
- Vitamin A: 206% of the DV
- Vitamin K: 684% of the DV
- Vitamin C: 134% of the DV