Improve your inmune system for a healthy life

A basic aspect to avoid different diseases is to maintain a defense system in excellent condition, in this way we keep microorganisms such as bacteria, fungi and viruses out of the body. This is even more important in COVID-19 times.

Although a good diet is essential to achieve a strengthened immune system, there are other situations such as stress and anxiety that can affect the capacity of our immune system and favor the appearance or spread of various diseases.

There are signs that could indicate a drop in the inmune system, such as:

  • Recurrent colds and / or infections
  • Allergies
  • Simple illnesses that last longer than normal, take time to heal, or become worse
  • Frequent fever
  • Dry eyes
  • Habitual tiredness
  • Nausea and vomiting
  • Diarrhea
  • Spots on the skin
  • Hair loss

A doctor could also ask for medical tests to achieve a good diagnose.

But what can we do to keep our inmune system strong?

There are different aspects that combined will help our inmune system be in a better shape:

The diet:

Vitamins (B6, B12, C, A, E, D…) and minerals (such as copper, iron, magnesium, zinc, selenium…) are essential to our body and overall inmune system. Consuming natural foods (preferably organic) that contain these vitamins and minerals is a good way to keep good levels in our organism. Here’s a list with a few that can help your inmune system:

Turmeric, garlic, onion, oregano

Pumpkin, carrot, papaya (for A vitamin)

Broccoli, orange, tangerine, strawberry (for C vitamin)

Pumpkin seeds, nuts (for Zinc)

High fiber foods like whole grains and oats are also important.

Fruits and Vegetables

What NOT to eat:

High amounts of sugar, processed food, fried food, packed food, and of course harming stuff like alcohol, drugs and tobacco.

Here’s the Harvard Healthy eating Pyramid, one well-known reference by the prestigious University.

Harvard food Pyramid (source: wikipedia)

The Sleep:

Have a “Restful sleep”. Good Sleep is an important regulator of the immune system, since the functions necessary to maintain its balance are carried out during sleep. Poor sleep on the contrary, has adverse effects that alter metabolism and consequently weaken the inmune system.

Cat sleeping for a good inmune system…

The Stress:

“When we’re stressed, the immune system’s ability to fight off antigens is reduced. That is why we are more susceptible to infections.” (source:

High levels of stress undoubtedly can cause health problems in the short and mid term, and we should try to reduce it, in organic ways (not by increasing potential harming habits such as drinking or smoking).

Physical activity:

Sedentary lifestyle is a major problem in modern society, and moderate physical activity is essential to keep our inmune system in good shape.

Sport improves inmune system

Conclusion: Do you want your inmune system to be healthy and powerful?

  • Care for your diet
  • Care for your sleep
  • Reduce stress
  • Leave your chair or sofa, and increase your physical activity

Related article: Pilates and Wellness