Immune-Strengthening Diet Against Influenza

Introduction

Influenza is a respiratory disease caused by viruses that infect the respiratory tract. 

Causes infections in the nose, throat, and lungs. Influenza is contagious from December to the end of February causing milder or more serious clinical symptoms. A strong immune system is your best prevention and defence against influenza.

A diet to strengthen immunity against influenza plays a very important role., a diet well-balanced and rich in vitamins and minerals, such as vitamins C and D, zinc, and selenium. This article will mention how to strengthen the immune system with a healthy diet and good habits.

Key nutrients for immune health

• Vitamin C (ascorbic acid): It is crucial for stimulating the production of white blood cells (leukocytes). This strengthens the body's defence against infections
• Vitamin D: This is important in strengthening the immune system as well as maintaining bone health. Vitamin D’s production in the body is stimulated by sunlight and is also present in some food
• Zinc: Is the main mineral in strengthening the immune system. Zinc participates in the production of white blood cells, which increases the body's resistance to infection
• Vitamin B complex: All vitamins of the B complexes take part in the optimal functioning of the immune system. A deficiency of any of these vitamins can lead to a weakening of the immune response. That is why it is important to maintain their balanced intake through diet or supplementation
• Probiotics: Foods containing probiotics support the health of the intestinal flora. Healthy intestinal flora plays a key role in the immune system. It regulates the response of immune cells
• Antioxidants: These are in foods, such as fruits and vegetables of different colours. They help neutralize free radicals and reduce oxidative stress. This process supports the health of the body, making it less susceptible to infections
• Omega 3 fatty acids: These fatty acids have an anti-inflammatory effect. They support the balance in the immune response

Food rich in nutrients to strengthen immunity

Vitamin C

• Fruits: grapefruit, orange, lemon, lime, kiwi
• Berries: currants, strawberries, blackberries, raspberries and blueberries 
• Vegetables: red pepper, cabbage, broccoli, green leafy vegetables and herbs

Vitamin D 

• Fish meat: Salmon, tuna, as well as fish liver oil
• Animal origin: beef liver, egg yolks, and cheeses 

Zinc

• Eggs
• Nuts
• Legumes
• Seafood 
• Red meat

Probiotics

• Kefir
• Yoghurt
• Sauerkraut
• Miso soup

Antioxidants

• Fruits and vegetables of different colors 
• Leafy vegetables

Omega-3 fatty acids

• Salmon
• Mackerel
• Sardines
• Flax seeds
• Walnuts
• Chia seeds

Important life factors for supporting health and Strengthening the immune system

In addition to a balanced diet, we have other important lifestyle factors that support health and strengthen the immune system. Enough sleep, regular exercise, good hydration, and stress management techniques play a key role in lifestyle factors for immune support.

How does physical activity affect the immune system?

Regular exercise improves blood circulation. Better blood circulation enables more efficient transport of oxygen and nutrients. In this way, it stimulates the production of white blood cells. Regular physical activity also contributes to strengthening mental stability. 

Through physical activity, we also motivate the immune system for a better flow ofwhite blood cells towards the lymph glands, spleen, and other locations in our body where viruses and bacteria can be more present. However, excessive exercise can cause a temporary decrease in immunity. That is why it is important to maintain a balanced and healthy approach to physical activity.

The importance of quality sleep for strengthening immunity

During sleep, the body goes through restoration and regeneration processes. That is

crucial for its proper functioning. The most important aspect of quality sleep is the time the body spends in deep sleep. This phase allows the body to strengthen tissues, and restore damaged cells and energy. 

During deep sleep, the immune system works to identify and kill damaged or infected cells. Furthermore, the REM phase of sleep (Rapid Eye Movement) helps to strengthen immunity because cognitive function and the immune system work in sync. 

Lack of sleep can result in impaired immune system functions. People who sleep less than the recommended 7-9 hours have a higher risk of infection because the body is not able to renew its resources. Also, chronic lack of sleep increases stress levels, which can further weaken the immune system. Thus, sleeping the recommended amount of time and managing stress levels will prevent the weakening of the immune system. 

Mental health and stress management strategies

psychological stress has a significant impact on

the functions of the immune system. Stress in our body activates the "fight or flight" mode, and this includes the secretion of hormones such as cortisol and adrenaline. When these hormones are secreted in large amounts due to stress, they can lead to negative effects on various aspects of the immune response. For example, high levels of cortisol can reduce the number of lymphocytes, and white blood cells. 

Also, stress can affect the balance of cytokines, molecules that regulate the immune response. An imbalance of cytokines can cause chronic inflammation reducing the resistance to infections. Stress management strategies you may want to try like some relaxation techniques, such as deep breathing, meditation, or yoga. These techniques reduce stress levels and have a positive effect on hormonal balance. Special meditation can help relieve chronic stress and improve emotional stability. This practice encourages awareness and being present at the moment, which can reduce the potential negative effects of stress.

FAQ’s

How can I strengthen my immune system?

Boosting immunity involves regular exercise, healthy sleep, a diet rich in vitamins and minerals, managing stress, and maintaining a healthy lifestyle.

Which foods and vitamins are best for boosting immunity?

Choose foods rich in vitamin C (orange, grapefruit, lemon, and other citrus fruits), vitamin D (salmon, sardine, herring, tuna, as well as sunlight) and, zinc which can be obtained from meat, nuts, legumes, and other foods.

Does stress affect the immune system?

Yes, high levels of stress can weaken the immune system. Stress management through relaxation techniques and meditation can have a positive effect on strengthening immunity.

What role does sleep play in supporting immunity?

Quality sleep enables efficient regeneration of the body. 7-9 hours of sleep each night is recommended.

Is exercise beneficial for the immune system?

Yes, regular exercise improves circulation, and stimulates the production of white blood cells, making the body more resistant to infections.

Summary

Including immune-boosting nutrients in your diet can help boost your body's defences against influenza. Foods rich in vitamin C, vitamin D, zinc, probiotics, omega-3 fatty acids and, antioxidants play a key role in supporting a strong immune system. Making adjustments to your diet and lifestyle like eating more fruits, vegetables, and lean protein, prioritising rest, and managing stress can also affect the immune system. Furthermore, by staying active you can improve your resistance to influenza and other diseases