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The immune system is our best defense against viruses and diseases. Are there ways to strengthen the immune system on our own and protect ourselves from unwanted illnesses? Many believe that certain foods can protect against diseases. However, as Sarah Stanner, scientific director of the British Nutrition Foundation, notes, "there are no individual nutrients or supplements that can boost immunity or prevent infection from viruses." Nevertheless, a balanced diet that provides adequate nutrients can help the immune system function effectively. Some lifestyle changes can strengthen the immune system, which constantly fights against bacteria and viruses. It is important to keep track of five key habits that can help maintain health year-round. Consume More Healthy Fats Fats are not always harmful. Some are essential for health. Research shows that omega-3 fatty acids help fight inflammation. Healthy fats, such as olive oil, can reduce the risk of type 2 diabetes and cardiovascular diseases. Healthy fats can be found in avocados, salmon, olive oil, and avocado oil. Instead of low-fat dairy products, choose full-fat options, eat eggs, nuts, non-starchy vegetables, and berries. Eat Plenty of Fruits and Vegetables Fruits and vegetables are rich in vitamins, minerals, and chemical compounds that benefit the body. The antioxidants they contain can reduce inflammation. The fiber from plant foods nourishes beneficial bacteria in the gut, keeping harmful pathogens at bay. It is important to maintain variety and not limit oneself to a single product. Doctors recommend consuming at least five servings of fruits and vegetables a day, incorporating them into main dishes, sides, or snacks. However, it is not advisable to eat only these products — the diet should be balanced. Make Sure to Exercise Incorporate moderate physical exercise into your routine to support immunity. Physical activity is important not only for maintaining figure but also for overall health. Moderate exercises, such as swimming, jogging, cycling, or brisk walking, can enhance immune function. Try to Get Enough Sleep Sleep is one of the most important factors affecting health. For the body to function properly, it needs six to nine hours of sleep each night. It is generally recommended to sleep between eight and nine hours, so do not underestimate your body's needs. Research shows that poor sleep may be linked to an increased risk of diseases. For example, a 2015 study found that people who sleep less than six hours are more susceptible to colds than those who sleep longer. Poor sleep can also increase the risk of obesity, ischemic heart disease, and diabetes, as well as shorten lifespan. Avoid Stress Recognizing stress and anxiety levels is becoming increasingly important for health. Reducing stress can improve immunity, so it is important to seek help from specialists in a timely manner. Research shows that prolonged stress negatively affects immune function and can lead to physical, mental, and emotional exhaustion. It is recommended to focus on positive aspects, break tasks into smaller parts to see progress, plan for difficult days, and include physical activity in your routine.
