Having a healthy immune system is a key factor in the delicate health situation we are currently experiencing. Aware of the importance of the immune system, experts from Harvard University have drawn up a report on the importance of keeping our bodies protected naturally.
Food is a fundamental part of a healthy immune system. They have a variety of vitamin and mineral properties that help us to have more energy, better blood circulation, provide us with strength in our bone system, give us protection by reinforcing the immune system and preventing infections, among other healthy contributions to our organism.
The body works better the better nourished it is, however, we must also take into account different external factors that we must deal with if we want to feel more protected. These are the healthy strategies established by Harvard University to avoid health setbacks:
- Do not smoke.
- Eat a diet rich in fruit and vegetables.
- Exercise daily.
- Be at a healthy weight.
- Do not drink alcohol.
- Get plenty of rest.
- Take measures to avoid infections.
- Minimise stress.
How to maintain a good immune system
In times of Covid-19, having a healthy immune system is no small feat, so eating healthily is a must. Scientific animal studies show that deficiencies in certain micronutrients, such as zinc, selenium, iron, copper, folic acid and vitamins A, B6, C and E, alter immune responses.
While it is true that there is no scientific evidence to support the influence of diet on immune response, it seems clear that providing the body with essential nutrients, such as vitamins and minerals, contributes to its overall better functioning.
If we have an inadequate diet full of excesses and a high consumption of synthetic, canned or other foods that provide few nutrients, it is considered one of the factors in which our immune system will be weakened or altered.
For its part, the WHO agrees with Harvard University on the consumption of healthy food and recommends a minimum daily intake of 400 g of fruit and vegetables (excluding potatoes and other starchy tubers) to prevent chronic diseases such as heart disease, cancer, diabetes and obesity, as well as to prevent and mitigate micronutrient deficiencies.
The importance of physical exercise according to Harvard University
Regular exercise is another major pillar of a good immune system. Regular exercise can improve cardiovascular health, lower blood pressure, help control body weight and protect against disease.
As Harvard University experts explain: «Like a healthy diet, exercise can contribute to overall good health and thus to a healthy immune system. It can contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move freely through the body and do their work efficiently».