Despite the easy and “magic” solutions to boost the immune system circulating on social media, there is no single solution to ensure more immunity
Social networks have become populated with texts and videos with miraculous recipes to “increase” Immunity. Homemade preparations, shots, “gummies” and even vitamin serum They promise to never make you sick again. But the truth is that our reaction to infectious agents is the result of a complex system, and the path to good health may be simpler than you think.
A person’s immunity is defined by their immune system’s ability to keep defense cells active to recognize and fight bacteria, virus, mushroomsparasites or even tumor cells. This “capacity” of the organism can be acquired either naturally, through previous exposure, or through immunization.
1. Vitamin supplementation is important for improving immunity
MYTH. According to Kokron, healthy people, who eat well and balanced, do not need to take vitamin supplements, either through pills or serums. Unless, of course, a deficiency is found during the exam. So yes, supplementation can be recommended, always with the guidance of a healthcare professional and based on individual needs.
There is no evidence that using high doses of a single vitamin or multivitamin supplement helps the immune system. Additionally, some nutrients can be toxic to the body if consumed in excess.
2. Exercising regularly helps the immune system
REAL. Studies show that moderate exercise improves the immune response, reducing inflammatory mediators, decreasing the risk of cardiorespiratory diseases and chronic metabolic diseases (such as diabetes AND obesity). “Moderate physical activity improves blood and lymph circulation, increasing the circulation of immune system cells and facilitating the elimination of pathogens. This also helps eliminate bacteria from the airways and lungs,” notes Kokron.
Additionally, increasing body temperature during exercise reduces bacterial growth. The slower release of stress hormones reduces the risk of contracting diseases.
On the other hand, prolonged, high-intensity training can weaken the immune system and increase the frequency of respiratory infections, for example. “Therefore, during physical activity, it is important to leave enough time for the body to recover,” advises the Einstein specialist.
3. Diet influences the ability to react to pathogens
REAL. Having a balanced and varied diet is important for a healthy life, at any age. Consumption of natural foods – how fruitVegetables, nuts, seeds, whole grains and legumes: Provide antioxidants and other nutrients that reduce inflammation in the body.
A varied menu also guarantees vitamins A, C, E and D, as well as minerals that help maintain the correct functioning of the immune system. Avoid ultra-processed products and preparations with excess fat, sugar and sodium, as fast foodspredominate in your eating routine.
4. It is important to supplement vitamin C to ensure stronger health
MYTH. Vitamin C plays an important role in the functioning of the immune system. Replacing this nutrient to boost immunity, like any other, is a topic that always raises doubts.
It is known that vitamin C deficiency, due to low nutritional intake, can lead to increased susceptibility to infections. However, there is no scientific evidence that supplementation can benefit immune function in healthy individuals. In contrast, studies point out that this practice is ineffective in preventing the common cold and viral infections in most people.
“It is worth emphasizing that adequate consumption of vitamin C should be encouraged in a natural diet that includes fruits, especially citrus fruits, vegetables and other foods, as part of a healthy diet,” advises Grumach.
5. Honey with propolis strengthens the immune system
MYTH. According to Kokron, despite the Honey and propolis has anti-inflammatory, antioxidant and immunomodulatory effects, there are still no robust studies confirming that its regular use helps boost our immunity.
6. Older people have low immunity
NOT ALWAYS. THE aging in fact it modifies the immune system, which can be less reactive in certain aspects. But some habits and practices can minimize it. “This transition must be fought with a healthy lifestyle, focusing on good nutrition, sport and restful sleep”, explains the immunologist Asbai.
In addition to a balanced lifestyle, seniors should keep their vaccination records up to date based on their age group.
7. Hydration is essential for good health
REAL. After all, hydration is important for the functioning of the entire organism waterfall represents between 60% and 70% of the composition of the human body. It helps in the transport of nutrients, the elimination of substances, lubrication, temperature regulation, among other functions.
8. Vitamin D is essential for the immune system
DEPENDS. All vitamins play a role in the overall immune response. For this reason it is important that people maintain an adequate nutritional balance. A deficiency can compromise our body’s defense mechanism.
However, it is important that this deficiency is diagnosed by a healthcare professional, who will advise on the need (or not) for supplementation. “It is important to highlight that the administration of high doses of vitamin D alone can cause negative and risky health effects,” warns Grumach.
9. Stress can reduce resistance to infections
REAL. For immunologist Asbai, the idea that stress contributes to weakening immune defenses is increasingly popular. “This observation is currently associated with studies demonstrating impaired immunity in these situations [de estresse]We must therefore seek balance,” he observes.
10. Vaccines weaken the immune system
MYTH. It is exactly the opposite: vaccines represent progress in defense against infections and strengthen the immune response, stimulating the body’s reaction against infectious agents.
“Vaccines are recommended and a calendar established on the basis of epidemiological data should be followed, i.e. which considers the age at which certain infections occur most and the individual’s immune response”, advises Grumach. This also applies to booster vaccinations, which depending on the vaccine are necessary after a certain period.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
