It is important to maintain a strong immune system to prevent disease and infection. The body's natural defenses can be strengthened in a number of ways, including healthy eating, regular exercise, good sleep, and effective stress management.
Balanced diet
A balanced diet is essential to strengthen the immune system. Fruits and vegetables are especially beneficial because they contain vitamins, minerals and antioxidants that help protect the body against disease. According to a study from the University of Auckland in New Zealand, people who consume high amounts of fruits and vegetables are less likely to suffer from chronic diseases and cancers (1). It's especially important to eat fruits and vegetables of different colors to get a variety of different nutrients.
physical exercise
Regular exercise is also important to strengthen the body's natural defenses. According to a University of Sussex study, people who exercise regularly have stronger immune systems (2). Exercise also increases blood circulation, which allows white blood cells to move faster through the body to fight infections. It is recommended that you exercise at least 30 minutes a day, five days a week.
The sleep
Sufficient sleep is also crucial for strengthening the body's natural defences. According to a University of Colorado study, people who sleep less than 7 hours a night have a weaker immune system (3). Sleep also allows the body to regenerate and repair damage caused by free radicals. It is recommended to sleep between 7 and 9 hours per night.
Stress management
Effective stress management is also important to strengthen the body's natural defenses. According to a study by Carnegie Mellon University, chronic stress can weaken the immune system (4). There are several techniques for managing stress, including meditation, yoga, and deep breathing.
Probiotics
It is also useful to take probiotics and vitamin supplements to strengthen the body's natural defenses. Probiotics, which are beneficial bacteria, can help boost the immune system by increasing the population of beneficial bacteria in the body.
natural plants
Nigella, also known as black cumin or nigella seeds, has long been used in traditional medicine for its therapeutic properties. Some studies have shown that black cumin can have beneficial effects on the immune system.
Discover our range of Nigella to boost your natural defences: Immunity .