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Boosting the Immune System

Updated: Jan 27, 2021

There are many things we can do to strengthen our bodies and take care of our health and that of our family.

At all times it is important to have a strong Immune System, but now more than ever due to global crisis we are experiencing due to the Corona Virus.

Not everything depends on a vaccine: in fact, most cases are asymptomatic, or only develop mild symptoms.

Let’s strengthen our immune system to minimize the risk of infection and get healthier in the process.

Eliminate all sugar:

It is scientifically proven that just half an hour after consuming 100 grams of sugar, defenses lower. Specifically, the activity of phagocytes, a type of white blood cell that traps and eliminates viruses and bacteria, is reduced by half. And that reduction is maintained for 5 hours.

Therefore, the first measure to support and strengthen our immune system is simple: eliminate sugar from your diet. I speak not only of sugar as such, but also of pastries, white bread, fruits, juices, honey, chocolate, commercial soft drinks, desserts, jams… because all of them weaken immunity.

Eliminate milk, yogurt, cream, cheese and other dairy:

Dairy products can cause inflammation in the intestinal wall due to its high content of saturated fat and casein, the milk protein. Our digestive system does not digest milk well, as the enzymes necessary to do so disappear in adults.

Milk is the ideal food for growing babies, but totally unnecessary and unsuitable for adults. Taking dairy daily produces creates a state of chronic inflammation that promotes infections.

If you like dairy, reduce them to 1 or 2 times a week, and try to limit yourself to goat cheese or yogurt, which are easier to digest.

Have a healthy breakfast, start the day well:

Many people could say: what shall I have for breakfast? I should stop taking sugar, pastries or white bread, or juices, or chocolate, or honey, or dairy… so what is left?

You need real food for breakfast and it does not come in boxes or plastic containers. In macrobiotics we recommend cereal creams, made from whole grains such as rice, oats or millet. Follow this advice: to strengthen your defenses, it is essential to start the day by boosting them with live and real food.

Adding to the cereal cream some seeds and some raisins, you will have a breakfast that provides stable glucose levels, proteins and quality fats. With this breakfast you will have stable energy all morning, without the need to resort to stimulants such as coffee or tobacco, or sweet snack, which certainly weaken.

Eat alive foods: whole grains, vegetables and seeds:

Only what is alive can protect life. It is common sense. If alive foods such as whole grains, legumes, fresh vegetables and seeds are at the base of your menus, you will obtain the strength and vitality necessary to boost your immunity and fight opportunistic infections.

Additionally, these foods are rich in fibre, which feeds beneficial gut bacteria, which keeps viruses and bacteria away. They are the first line of our immune system.

Finally, fresh vegetables are rich in vitamin C and many of the B group, necessary to support our body's immunity.

There are many phytochemicals present in plant pigments, powerful antioxidants that protect our cells from oxidative damage, making them stronger and resistant to infections of all kinds.

Take vegetable broths with unrefined sea salt:

These broths maintain alkalinity, and in an alkaline environment it is very difficult for bacteria and viruses to thrive. In addition, the broths provide minerals, which are also essential to maintain immunity.

Have healthy fats daily on your menus:

Walnuts, olive oil, almonds, pumpkin seeds, sesame or sunflower, avocado, blue fish such as sardines or mackerel, contain antioxidants such as vitamin E, and omega 3 fats. Omega 3s have anti-inflammatory effects!

They protect and optimize the functioning of 3 systems that coordinate with each other to respond to infections: the Nervous, the Circulatory and the Immune System.

Exercise, if possible in nature, receiving direct sun light:

Good oxygenation and circulation improve immunity. If we exercise in the sun we warm up, and we produce more vitamin D3, which improves the immune response. In addition to optimizing lung capacity.

Reduce exposure to electromagnetic waves:

Electricity weakens and lowers immunity. Like the excessive exposure to screens and electromagnetic waves from Wi-Fi, computers, TV...

If possible we cook with flame, going back to the traditional slow cooking recipes: fire is an alchemical and purifying element of yang quality, that is, it strengthens and warms up the body.

Foods to strengthen the body's immunity:

Garlic, onion, parsley, ginger, turmeric, cabbages such as green cabbage or broccoli. These foods are easy to add to our cooking.

If I make a paella, a rice soup, croquettes ... you can put the chopped garlic and parsley at the end, already with the fire off. Thus, the strong flavour of garlic is not so noticeable, while its antibiotic and antiviral properties are preserved.

The same with onion: it must be raw to have an effect, that's why it could be added, in small quantities and finely chopped, in salads or as a decoration for vegetable stews, soups or creams.

Reduce Stress:

Very easy to say and so difficult to do !

Stress lowers immunity, this is proven. So we have to put on our agenda time for leisure, to relax, enjoy and rest.

Get enough sleep:

Lack of sleep weakens our immunity. You have to sleep enough hours and of good quality. The habits that promote a restful sleep are:

• Moderate physical exercise

• Early dinner

• Avoid stimulants such as coffee, tea, cocoa or nicotine, which also contribute to stress and therefore lower immunity.

• Avoid alcohol

• Try to disconnect the screens, computers, mobile phones, TV ... from 8:00 pm to 9:00 pm: their electromagnetic waves stimulate the Central Nervous System, at that time when what you need is to lower your activity.


It is proven that meditation provides a series of benefits, both psychological and purely physiological, among them it improves immune function.

In addition, it improves the quality of sleep, lowers blood pressure, improves attention and memory, and helps us fight stress.

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