7 must-haves to enhance your defenses

The immune system protects our body from potentially harmful agents. It is able to respond to a variety of unknown substances.

When our immune system is in good condition, it helps avoid infections, and in the event of contracting a disease, the evolution may be more favorable and have fewer complications.

There are nutrients and natural substances that may contribute to maintaining strong defenses:



Our intestine is one of the entrances for pathogens into our body, and it is considered one of the main organs of the defensive system. Probiotics are essential to maintaining a strong intestinal barrier.


Pleurotus, maitake, shiitake and reishi contain β-glucans with immunomodulatory and immunostimulant properties hence, they can be used to prevent infectious diseases.


It is a plant with immunomodulatory action that activates the non-specific (innate) and specific (acquired) immune responses.


It is a protein that can be found in milk and other secretions, such as saliva, tears, urine, etc. It has antibacterial, antiviral, antifungal, antioxidant and anti-inflammatory properties. It stimulates the immune system and helps prevent infections.


It is a liposoluble vitamin that is necessary for the proper functioning of the immune system. Furthermore, it has an essential function for the proper utilization of calcium, which is an important mineral for bone maintenance.


Ascorbic acid is essential for the numerous functions it performs in our bodies, among which we must highlight its role in the proper functioning of the immune system, in the formation of collagen, and as an antioxidant, contributing to the prevention of free radical damage.


It is a product made by bees to protect the hive from the invasion of harmful agents. In our body, it has the capacity to stimulate the immune system as well as antimicrobial, anti-inflammatory, analgesic and healing properties.


Not only can we supplement with natural substances, but there are also some small changes we can introduce in our routines to help us increase our resistance against the attack of external agents. Indeed, a poor diet, stress, a sedentary lifestyle or pollution may weaken our immune system.


It is safe to claim that there is a relationship between what we eat and our immune system. A well-balanced and healthy diet is key to the functioning of our defenses. In general terms, our diet should include fruits and vegetables, legumes, whole grains, proteins and healthy fats (virgin olive oil, nuts, avocado, oily fish...). We should avoid sugars, ultra-processed foods and refined foods.


The accumulation of toxins may have a negative impact on our bodies. We may feel bloating, fatigue, skin disorders, etc., and our bodies will be more susceptible to infections. Detox enhances the functioning of the immune and lymphatic systems and increases our energy.

Physical activity

Regular, moderate physical activity enhances our immune response. Some activities to reduce the risk of infection would be, for instance, brisking, swimming or cycling for at least 30 minutes.


Sleeping is not just necessary to be full of energy, but also for the immune system, which is strengthened and regenerated during sleep. If you do not have a restful sleep, you can get help from some medicinal plants, such as valerian, passionflower, hawthorn or California poppy, which have soothing and sedative properties.

Tags #health #tips #defenses