3 essential tips to strengthen the immune system

No one is immune to bacterial and viral attacks and it is for this reason that it is important to strengthen the immune system. It is not always a question of taking drugs or food supplements, since there are 3 simple gestures to achieve it. The good news is that anyone can take these simple steps to build a good immune system.

Take care of your sleep

It is scientifically proven, when we sleep at night, our brain secretes certain hormones that allow the immune system to be more efficient. In addition, good quality sleep effectively helps the body to recharge. Also, if you want to cope without too much difficulty with the various attacks that occur over the seasons, it is in your interest to ensure that you have a good quality of sleep.


To do this, the first thing to do is to establish a good bedtime ritual. Concretely, always try to sleep and wake up at fixed times. Also try to sleep in an environment entirely dedicated to rest and then avoid snacking before sleeping. Finally, note that for an adult, it is necessary to sleep at least 8 hours per night to be healthy.

Move regularly

When we say that we need to move regularly, in concrete terms, we especially want to encourage you to practice a sport activity two to three times a week. Moreover, the benefits of sport are no longer to be proven, but what is often overlooked is the impact of sport on the immune system. Indeed, thanks to the regular practice of sport, the body secretes hormones of well-being and the quality of sleep is improved.

Also, do not hesitate to practice an endurance sport twice a week and for the rest of the week, do not forget to maintain your muscles through weight training and stretching. Plan your schedule so that you can do cardio, strength training, and stretching during the week. Obviously, you will need to spend two days a week to fully rest.

Don’t neglect your diet

In order for your immune system to be at its best, you also need to make sure you eat well. Indeed, thanks to a good diet, your immune system will have no trouble protecting you effectively. For this, you will need to eat 5 fruits and vegetables every day. Do not neglect the intake of protein and good fats and then hydrate yourself well.

You will also need to consume legumes, various seafood, oily fish, spices and spices quite regularly. Also, to keep your body functioning at its maximum, reduce your intake of sugar and gluten. To benefit from all the nutrients, eat on the home kitchen and eat 5 meals a day: three main meals and two snacks.

In short, if you want to stay in shape throughout the seasons, pay close attention to the quality of your sleep, your diet and above all, do not hesitate to opt for physical activities that you really enjoy. However, when you choose your sport, choose an activity that acts as cardio for endurance, a weight training program adapted to your goals and a stretching program that suits you.