Boost your immune system and you won’t get sick…

Hälsoliv is now included in Expressen Premium. Here you will find all of our premium materials

The body’s immune system is like a wall that must protect against bacteria, viruses and other foreign substances that can make us sick. However, it happens, especially during the fall and winter, that we get infections and colds from rhinovirus, parainfluenza, adenovirus, influenza and various coronaviruses, which are constantly circulating.

But by boosting our immune system the right way, we can actually become more resilient and reduce our risk of getting sick.

For example through diet:

Our body converts the food we eat, along with the oxygen we breathe, into energy for our cells. In the natural process, small molecules called free radicals are created as a by-product. Free radicals, in small amounts, can help our immune system fight off viruses and bacteria, says Sarah Olsson Malke, MD, a specialist at the Crown Prince Medical Center in Malmö.

It creates oxidative stress

However, high levels of free radicals create a stress reaction in our cells – something called oxidative stress. This process causes inflammation in the body, which in turn weakens our immune system.

The stress reaction in our cells, which is caused by free radicals, can be linked to a number of different disease conditions such as diabetes, Parkinson’s disease, Alzheimer’s, multiple sclerosis, cardiovascular disease, asthma, rheumatoid arthritis and various types of (colon) cancer. prostate, breast, lung, and bladder).

Free radicals also form in the body, depending on what we eat – and how we live.

So we protect ourselves with antioxidants

To protect itself, the body needs a boost with antioxidants.

Therefore, we should eat a varied diet, preferably fish and shellfish, plenty of fruit, berries, cabbage, nuts and sweet potatoes. We need to get vitamin E, which is found, among other things, in avocados, various types of seeds, and olive oil. Vitamin C, which is abundant in sea buckthorn and various citrus fruits, says Sarah Olson Malky, is another antioxidant that strengthens the immune system.

Antioxidants such as anthocyanins and flavonoids are abundant in dark berries – blueberries, black currants and blackberries – but also in green tea, apples, various types of cabbage, broccoli, celery stalks and citrus fruits.

Plus, we talk a lot about turmeric with its anti-inflammatory properties. Turmeric is the yellow substance in the curry spice.

Eat plenty of fish, vegetables, berries and nuts

If we eat a lot of fish, vegetables, berries, nuts and seeds, we avoid taking vitamins.

– However, vitamin supplements can be beneficial for someone who for some reason eats a unilateral diet. Then there are, for example, turmeric capsules that you can buy if you don’t like having it in your food, says Sarah Olson Malecki.

The foods that cause inflammation in our bodies—and which we should be eating less of—also show up as the stuff that’s roasted, fried, and deep-fried, because they contain acrylamide:

The darker the food, the higher the acrylamide content. Therefore, choose medium roast coffees rather than dark roasts. Bake and grill until golden brown, not brown. Do not eat the burnt parts of the grilled meat. Here you can think about proportions and balance.

Creates free radicals

Our lifestyle habits can also make us build our immune system—if done the right way, that is.

Stress, smoking, and alcohol also create free radicals. Tobacco smoke also contains high levels of acrylamide. Anyone who drinks alcohol should limit it to moderate amounts, says Sarah Olson Malecki:

– Stress, anxiety and depression can also lead to the formation of free radicals in the brain, for example. Therefore, breathing exercises can help boost the immune system by reducing stress. There is actually a very simple exercise and it takes very little time, which we usually call square breathing – box breathing.

The 5-Minute Workout: “Wow”

The exercise simply consists of breathing deeply for five seconds, holding the breath for the same amount of time, exhaling for five seconds and holding the breath for 5 seconds. Then the exercise is repeated for five minutes.

Exercise lowers the heart rate, reduces stress, and calms the entire nervous system. It’s great when you take small breaks during the day, and you can’t do that much.

Exercise and other physical activities are also good for strengthening the immune system.

– Exercise relieves stress and increases the ability to focus. It has also been shown that exercise leads to the release of a special substance, interleukin-5, which is involved in our immune system to fight viruses. Here you can mix low and high intensity strength training with regular daily fitness and exercise – 30 minutes of cycling, walking or light jogging.

Don’t forget all the benefits of a good sleep

In conclusion, we must not forget a good sleep which, in addition to boosting the immune system, provides many other health benefits:

The advice is to sleep between six and seven hours each night. Lack of sleep affects our cognitive functions in the short term, but also later in life. If you can maintain the same bedtime routines almost every day, it’s good for our internal clock. Recovering and healing, like when we get good sleep, also strengthens our immune system, Sarah Olson Malky says.

Read more: Hair loss in women: how to slow down the process

Read more: The experts’ best tip: How to avoid dry hands

Read more: I have a rash on my face – can diet affect it?

Read more: Here are the methods that can relieve tinnitus problems