Five Healthy Habits to Boost the Immune System

Dr Vicente Mera, head of Genomic Medicine and Healthy Ageing at SHA Wellness Clinic in Spain, shares expert advice to boost immunity naturally and build a framework for healthy habits in the new year

Dubai, United Arab Emirates, December 2022: Winter season, often a busy time for festivities and celebrating the end of the year, can take a toll on health and well-being. The risk of developing respiratory illnesses such as seasonal flu and COVID-19 increases exponentially, particularly as people embark on travel for the festive season. Rain, cold wind and lower temperatures are factors that put the immune system to the test and make it easier for viruses and bacteria to develop.

Dr. Vicente Mera is head of the Genomic Medicine and Healthy Ageing Unit at SHA Wellness Clinic. SHA Wellness Clinic is a pioneering luxury wellness clinic in Spain with a mission to help people live longer and better through a comprehensive and integrative approach to health. Dr. Vicente Mera shares five healthy habits to help ensure that the body’s natural defenses are always in optimum condition. These guidelines will then help pave the way for a healthy 2023.

Nutrition

Acute inflammation is the normal immune response to all kinds of infections and injuries, while chronic inflammation is linked to cardiovascular disease, neurodegenerative diseases and cancer and can eventually suppress the immune system altogether. To reduce this type of inflammation, eat more whole, plant-based foods because they contain antioxidants, which help reduce inflammation and neutralise free radicals, and fibre, which modulates the gut microbiota and boosts resistance to fight pathogens that enter or are activated through the digestive tract. Healthy fats from fish and plant sources also decrease inflammation, while fermented foods, such as yoghurt, sauerkraut, kimchi and kefir, are rich in probiotics that strengthen the immune system. In addition, being obese or overweight, particularly when it is caused by the consumption of added sugars and refined carbohydrates, significantly increase the risk of illness due to their negative impact on inflammation and the immune system. SHA Wellness Clinic has a number of delicious and easy to follow recipes for those looking to improve their diets.

Moderate physical exercise

Prolonged, intense exercise can suppress the immune system, while consistent, moderate physical exercise reduces inflammation and helps the immune system cells to regularly regenerate. The most beneficial exercises to boost natural immunity include running, walking, swimming and cycling.

Stress management

Prolonged mental stress promotes inflammation and can even suppress the immune response, particularly in children. So relieving stress and anxiety is essential for good immune health. Meditation, yoga, pranayama breathing techniques and mindfulness disciplines are extremely effective and help to better manage emotions.

Sleep

Little or poor-quality sleep is associated with increased susceptibility to everything from the common cold to traffic accidents, whereas restful sleep strengthens natural immunity. Therefore, getting 50 hours of sleep a week and maintaining good sleep hygiene is essential for keeping the immune system operating at peak performance.

Nutritional supplements

Some studies suggest that certain supplements may help strengthen the body’s overall immune response, such as vitamins C and D, zinc, garlic, echinacea, green tea, beta-glucans, colostrum and fermented papaya.

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About SHA Wellness Clinic

SHA Wellness Clinic is a pioneering wellness clinic whose mission is to help people live longer and better through a comprehensive and integrative approach to health.

In addition to genetics, our health and well-being are determined by our lifestyle and nutrition. The SHA Method, developed and supervised by world-renowned experts, integrates the most advanced scientific medicine treatments, especially in the field of preventive, genetic and anti-aging medicine, with the most effective natural therapies, giving special attention to highly therapeutic nutrition.

SHA Wellness Clinic offers different health programmes personalised to meet the needs and welfare objectives of each individual. The health programmes are carefully adapted to each guest upon arrival, always following expert medical and therapeutic evaluations.

SHA Wellness Clinic is a life-transforming experience, where health is understood not only as the absence of disease, but as an optimal state of complete physical, mental, spiritual well-being in harmony with the environment, your ideal weight and great vitality.