With the arrival of winter, our body has to face more adversaries: the drop in temperatures, pollution, changes in time, poor diet; added to other factors such as lack of sleep, consumption of drugs, increased stress , sedentary lifestyle or smoking . All this causes our body to weaken. Therefore, strengthening our immune system is key to avoid viruses, bacteria or infections that attack it. The nutritionist at the Vithas San José de Vitoria Hospital , Leila Pérez, relies on food to overcome these adversities, affirming that “if the body receives the required nutrients, it is in a position to raise barriersand protect yourself more against the typical diseases of this time of year. Eating a healthy diet , which implies variety, the correct supply of energy, a high consumption of fresh food, along with the appropriate doses of physical exercise, rest and stress control, are the keys to keeping our immune system in good condition ”.
So how do you strengthen the immune system? The solution could not be simpler, “we must resume the Mediterranean diet , hydrate properly, consume more fruits and vegetables, as well as more fish, sleep enough hours, avoid tobacco and alcohol and carry out physical activity,” he points out. the person in charge of the nutrition group of the Spanish Society of General and Family Doctors (SEMG), Guadalupe Blay.
Mediterranean diet to improve the body
Our body is constantly exposed to the possible invasion of pathogenic microorganisms, such as viruses, bacteria, fungi, etc., which can lead us to become ill. Because the human body has a highly sophisticated immune system, we can cope with them . From the point of view of nutrition, the good state of the organism is decisive for good health and diet is one of the main external factors that can affect our defenses . “It is important that the energy contribution is correct , neither above nor below our needs; both excessive energy intake and very low calorie diets affect the immune system’s ability to fight infection, “says Pérez.
To keep our immune system strong, one of the most important points to achieve this is that the diet contains all the groups in the food pyramid , you have to think about the whole and not attribute special properties to some foods or others. So our diet, according to Blay, must be made up of :
- Mediterranean diet: fruits, vegetables, blue fish , olive oil, nuts, legumes.
- Vitamins: Especially A , B, C and E , keep the cells that line the inside of the respiratory cells in good condition, protecting them from viruses and environmental toxic agents.
- Honey, garlic, onion, red berries and mushrooms.
In addition, Pérez adds that “whole grains, low-fat dairy products, lean meats and eggs must also be present.”
The number of servings we must take from each group will have to be adapted to the age, sex and physical activity of each person , although in general, most can be consumed on a daily and weekly basis. According to Pérez, the foods that we must consume daily are : “Fruits and vegetables (5 servings per day, 3 of fruit and 2 of vegetables, at least 1 raw portion); olive oil, as the fat par excellence of the diet; whole grains, several servings a day (adapted to the need for energy); and dairy, 2-4 servings a day. ”
While those that we must alternate on a weekly basis are mainly protein foods , both of animal and vegetable origin , for which the recommendations would be: “Consume more fish than meat throughout the week, choose mainly white meat instead of red meat , alternating between white and blue fish and introducing eggs throughout the week ”, concludes the Vithas nutritionist.
