Our body has mechanisms to react to diseases, viruses and bacteria. The circuit that regulates them, which we know as the immune system, is complex, extensive and interconnected with other physical processes, so it requires balance and harmony with the rest of the body to function optimally. Even so, keeping it strong is in our hands and it is easier than we think.

From being up to date with vaccinations to getting a restful sleep, they contribute to our defenses. Colombian immunologist Julio César Orrego, who is also a researcher and teacher, says that by following these five tips our immune system will be strengthened and prepared to fight invading organisms:

1. Vaccination
“After handwashing and the correct use of antibiotics, vaccines have been one of the few methods that have eradicated diseases in the world, thanks to the fact that they train our bodies to recognize microorganisms before they enter them and thus stimulate antibodies that generate acquired immunity,” explains the doctor. According to Orrego, respecting and complying with the vaccination schedule according to the health authorities of each country currently means guaranteeing a first barrier against the most deadly bacteria, viruses and infections, such as influenza, pneumococcus, chickenpox and hepatitis, to name a few.

2. Balanced nutrition
It is not only important to include the three food groups in adequate proportions in our diet: proteins, carbohydrates and lipids, but also to incorporate trace elements, that is, vitamins and minerals. Folic acid, iron and vitamins C, E and B12 are related to our defenses, but there are two that specifically work hand in hand for our immune system: zinc and selenium. These can be found in nuts, dairy products, whole grains, seafood and legumes. We share this article with you so that you know in detail the foods necessary to strengthen the system.

3. Probiotics and prebiotics
Did you know that there are also “good” bacteria in our bodies? They usually live in our digestive, respiratory and genital tracts, and their function is extremely important. With the symbiosis between probiotics and prebiotics we ensure that these bacteria grow and thus prepare ourselves to defend ourselves against external attacks and infections. These substances can be obtained in capsules or supplements, but also through food, especially in yoghurts and pickles.

4. Hydration and exercise
Keep in mind that hydration, in addition to being through water intake, also occurs at the skin level! The skin is the largest organ and is the first surface exposed to the outside world, so keeping it hydrated favors its function. Exercising, of course, has many benefits on a physical and mental level: it triggers well-being hormones, regulates our metabolism and strengthens our muscles. In this podcast, discover all its benefits and some exercises to do at home.

5. Sleep and recovery
Sleeping between six and eight hours a day helps the body to establish its metabolic balance to carry out all its functions. Defending against bacteria and viruses is one of them, so a restful sleep is essential for the optimal functioning of our immune system.

According to immunologist Orrego, under average conditions These five tips will help you give your immune system a boost without having to use immunostimulant drugs, which, according to recent studies, have no major effect and are only recommended for children and adults with recurrent infections. Remember to also take care of yourself by avoiding cigarettes, alcohol and substances harmful to your health!