The immune system defense capacity is fundamental to be healthy. Therefore, we must do everything so that our immune system adequately performs its functions of recognizing and fighting invaders. With cold weather, advice to strengthen the immune system is gaining more and more space in the information that comes to us every day: Many indicate certain foods that we should consume to increase our defenses; Others stress that we should bet on certain dietary supplements as they boost our immune system. But this is not where we should start. In what depends on us, the main role is of our lifestyle and not of any miraculous solution that replaces it to strengthen our defenses. So, before you dedicate yourself to repeatedly eating a certain food or buying supplements that promise to boost your immune system, review your habits and lifestyle. Remember that eating healthy, having an adequate body weight, being physically active, getting enough rest and sleep and not smoking is our best contribution to be healthy . A healthy and balanced diet Open your fridge, check the kitchen cabinets and: Always keep at home and regularly eat fresh and / or frozen fruit and vegetables; Prefer for whole grain and minimally processed cereals; Prefer good quality fats in your diet, for example olive oil, avocado, nuts, fatty fish; Give priority to lean and good quality protein sources in your diet, such as lean meats (chicken or turkey meat without skin, pork loin without visible fat, rabbit, among others), lean dairy products, tofu, legumes (beans, peas, grain); Avoid processed foods as much as possible, such as potato chips, crackers, ready meals, treats; Stay hydrated by drinking water or unsweetened herbal teas between meals; Avoid more caloric meals and alcoholic beverages or reserve it only for special moments. All of this is more important than, for example, drinking lemon and ginger water every morning, getting vitamin supplements, or considering any other possibilities. Be physically active and get enough sleep Physical exercise helps, at least, to have a healthy weight, maintain adequate mobility and relieve stress. If you are not exercising, consider getting started. A walk, 2 or 3 times a week, if you are unable to do more. And, by the way, why not go up the stairs instead of riding an elevator, park a little further from where you are going, or take a walk on the street before entering your house? Resting and getting enough sleep , both in quantity and in quality, is essential to maintain our balance, to be able to function properly in our multiple day-to-day tasks and to be able to manage our stress levels. Protect yourself! Do not let your stress levels reach a level that makes you exhausted, without even wanting to think about physical exercise. And make you skip meals and then compensate with very caloric and / or low nutritious foods. Bet on nutritionally dense foods, fit into your routine some exercise, rest, and do not smoke! And be sure to seek help if you feel you need it, either to achieve and maintain a healthy weight, to relieve everyday stress, to help you sleep better or to stop smoking. Having healthy lifestyle habits is the best we can do to take care of our defenses and boost our immune system. Watercress soup recipe Ingredients for 9 servings: 1 large onion (about 150 g) 5 medium carrots (about 600 g) 1 courgette (about 330 g) 1 medium potato (about 100 g) ½ leek (about 50 g) 200 g of pumpkin 500 g of watercress 600 to 800 mL of water. The amount of water should be adjusted depending on preferences or needs on the consistency of the soup - more liquid or thicker. 1 tablespoon of olive oil 1 coffee spoon of salt Preparation Peel the vegetables, put everything (except the watercress) in a saucepan, cover with water and put on the fire. When the vegetables are well cooked, remove from heat and grind. Add the watercress and return to heat until cooked. Add the salt and olive oil. Nutritional information (per serving) Energy - 67 kcal; Protein - 4 g; Carbohydrates - 10 g; Sugars - 1 g; Fat - 2 g; Saturated fat - 0 g; Dietary fiber - 5 g; Sodium - 43 mg. Note In this recipe, watercress can be substituted for example by turnip, spinach, peas, beans, kale, leek, mix vegetable for soup, among others. Author : Rita Ferreira da Silva Conheça a equipa de nutrição da rede Hospitalda Luz . The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
