How to increase defenses naturally

Now that fall and winter arrive, the coldest months of the year, and with the flu stalking in the distance, it is preferable to opt for a series of issues and basic tips that help increase the body's defenses .

increase defenses

With the arrival of the change of season, and especially of bad weather and cold, our body tends to weaken, which is why we must adopt a series of measures to increase defenses .

And it may seem that your organic batteries are relatively well charged, especially if we have enjoyed during the summer of a good holiday because both the sun as the exercise and relaxation benefit the immune system.

However, there are other times when it seems that our defenses suffer a drastic decline and we lose energy. Mainly, these drops are motivated by seasonal changes.

Increase the body's defenses to maintain good health

Precisely to protect against the foreseeable affections, and increase defenses , the best thing is to verify precisely how our defenses are, beginning to take measures through three essential points: diet, physical activity and mental attitude.

Although experts maintain that vitamin and mineral supplements (or other nutrients) are unnecessary in healthy people who maintain a complete and balanced diet, sometimes you can resort to them in specific cases or extreme, as is this specific moment we are living currently.

It is necessary to maintain a good mental attitude, since it is verified that an emotional conflict or a psychic suffering (as well as physical), puts us under stress and lowers the defenses of our organism.

How to increase the body's defenses?

  • Bet on a healthy diet, mainly based on fruits, vegetables and vegetables, excellent sources of vitamins and minerals. Opt for those good foods to increase defenses , which will help you very positively in this regard.
  • Vitamins and minerals can be of great help when it comes to recovering energy and increasing defenses.
  • Sleep well, taking advantage of natural light, so as not to impede the physiological processes that occur during the night. This will help you recover energy and have stronger defenses.
  • Keep calm and relaxation, and do not stress for nothing. Remember that panic, depression, anxiety, stress, anguish, hatred or fear can have negative effects not only for the mind, but for health, depleting energies and defenses. This is because they are proven enemies of the immune system. Live with optimism and with joys. Enjoy the benefits of laughter , since both this and humor help fight diseases.
  • Exercise helps keep us active, more agile and stronger, in addition to fighting stress.

The best foods to increase the defenses

Royal jelly

As we already mentioned in the article in which we talked about the benefits of royal jelly , it is a food of queen bees that contains vitamins of group B, C, A and E. In addition, it also provides minerals such as phosphorus, calcium, iron, selenium and copper, as well as unsaturated fatty acids.

Precisely because of everything commented, it is ideal to activate the immune system, especially in the smallest and the elderly. In addition, it helps to balance the nervous system thanks to its toning properties, while preventing and fighting infections.


It is a resinous substance that bees use to cover the hive. It is rich in bioflavonoids, oligoelements, vitamins, amino acids and essential oils.

It is ideal for recurrent respiratory problems, as well as for situations where the defenses are low and our body is somewhat more vulnerable to infection.

You have more information in the article in which we talk about the benefits of propolis or propolis .


Many are the benefits of eleutherococcus . It is an adaptogenic plant that stimulates the central nervous system, increasing resistance to diseases and reducing the frequency of disorders due to fatigue and cold.

Of course, it must be taken with breaks and under medical supervision.


Like Eleutherococcus, there are also many benefits of ginger , a plant used since ancient times for healing purposes.

It helps prevent flu, pains and infections, contributing to good cell health thanks to its powerful antioxidants.


If there is one of the benefits of ginseng which clearly stands out above others, is to stimulate mood and concentration while improving resistance to stress and fatigue both psychic and physical.

Not in vain, in China has been widely used since antiquity for Traditional Chinese Medicine, where it is known as ren shen.

Foods rich in vitamin C

As is known, vitamin C helps increase the body's defenses, as well as to protect against infectious diseases of autumn and winter.

Citrus fruits stand out, as well as fruits such as kiwi, melon, pineapple, strawberries and guava. Also vegetables such as cabbages, tomatoes and spinach.

Foods rich in vitamin E

It is an antioxidant vitamin, which increases and improves the natural response of our body against infections.

Highlights foods such as green leafy vegetables, whole grains, nuts, oils (olive, sunflower and soy) and wheat germ.

Foods high in group B vitamins

The B vitamins are vitamins that improve our mood and favor the proper functioning of our nervous system.

Highlights whole or whole grains, brewer's yeast, fruits, legumes and fish.

More adequate nutrition to increase defenses

It is important to consume seasonal foods, such as mushrooms, figs, leeks, grapes, squash, Brussels sprouts or eggplants, which are excellent sources of antioxidant vitamins and minerals.

Both when it comes to cooking and dressing a delicious salad, always opt for a good olive oil, as it provides favorable health benefits thanks to its content of monounsaturated fatty acids.

Also consume fermented milk products, which help to increase immunological defenses, and do not forget to always start the day with a good breakfast.

Tips and tricks to naturally increase defenses

  • How to strengthen the immune system and defenses?
  • Vitamins and minerals to raise the defenses
  • Vitamin C for autumn and winter
  • How to improve health in autumn and winter

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