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How to boost your immune system

immune system

Your immune system plays one of the most important roles in your life - it defends you from viruses and bacteria. Unfortunately, sometimes it fails and you get sick.

During this period of Coronavirus you should care about your health even more than you usually do and today I would like to share some tips with you. How can you boost your immune system? Take vitamins or go on a diet? Change your lifestyle and habits?

The immunity is a system, not a single element and for the proper functioning it needs harmony and balance. The immune system is a complicated mechanism and we still don’t know everything about it. Currently many scientists are studying the impact of sport, eating habits, stress, age and other things on the immune response. Generally, healthy lifestyle is a good approach to start supporting your immunity, it will naturally keep you strong. Your organs and systems perform better when protected from environmental situation and strengthened by healthy habits. Do the following things if you want to achieve that:


Day to day exercises may help the immunity to fight viruses and bacteria, even if it is simply a 40-minutes stroll. Doing regular activities will help you reduce the risk of getting cold. Moreover, this is very good for your body and you will surely have a deep sleep after. There is no pill that can compare to the immune-boosting power of sport and exercises. 

Give up smoking

It damages your lungs and the immunity has to prevent inflammation and illnesses that tobacco can cause. So, if you smoke every day, it weakens your immune system and you have the higher risk of getting cancer, heart attack or stroke. I quitted smoking cigarettes long ago and I saw great benefits since first week! All of you know, that Coronavirus is the main problem  in the world nowadays. There is an opinion (however, not confirmed by any studies yet), that in case a smoker gets infected, he is more likely to end up in the hospital. We should be very careful and support our health in any way possible.

Wash hands

Number 1 rule in the modern reality. I am sure everybody knows everything about it, but it won’t be useless to remind you once again. Many infections are transported on contaminated surfaces, including hands. Wash your hands at least for 20 seconds under warm, running water and it will help stop the spread of viruses. They can get into your body through nose, eyes and mouth, so avoid touching it.

Get enough sleep

Researches show that people who sleep 8-9 hours a day are less likely to get sick. The lack of sleep can cause stress and more inflammation in your body. When you sleep, your body produces  and releases cytokines, which are very important and take part in creating an immune response. So, help your body, get proper sleep and rest during the day.

Eat healthy

Vitamins are very important and needed for your health and immunity. For example, citrus contains Vitamin C which stimulates the activity of phagocytes in your blood. You can consume it everyday, but in moderation. Eating almonds with skins on helps the white blood cells find and  destroy viruses. Garlic and onion are both sources of antiviral substances and help resist infections. The rare reishi mushroom can boost the production of T-cells which improve the immune response. Oily herring, sardines and mackerel include protein and Omega-3, which regulates immune system function. I always prefer to have a Keto regime and you can read more about in my previous article.

healthy food

Be careful with sugar

High sugar intake reduces the amount of cells in the immune system that deactivate bacteria. This effect can continue for several hours after consuming some sugary drinks, so you better opt for water. For tea or coffee you can choose a natural sweetener, produced from the stevia plant for example.


Try to think positive

Stress is the fastest way to damage your immune system, so you should manage it. Meditation, bubble bath, walking, sport, laughing, singing, hugging, meeting with friends may help you here. Everything that calms you down and reduces stress can make you healthier. As some studies show, optimistic people have stronger immunity and have a smaller chance to get a disease. Having less negativity in your life not only keeps your spirits high, but also maintains strength in your body.

Cover your cough and sneeze properly

You shouldn’t only care about yourself, think about other people too. If you get sick after all, don’t infect others. Use a tissue after coughing or sneezing, throw it away immediately and don’t forget to wash your hands. In case there is no tissue, cough or sneeze into your elbow to cover up your mouth without using hands. If you feel a cough or sneeze coming, try to step away from people.

One healthy habit won’t have a big impact on your immune system, but following as much of them as possible will keep your health stronger.

I am happy to share my practice with you, but please remember that you should do your research and/or consult with a doctor before starting any changes.

Alessandro Rocco Pietrocola is an entrepreneur and investor based in London and operating mainly in Europe, Asia and Oceania with main focus on UK, Baltic Countries, Russia, China, Hong Kong, Malaysia, Singapore, Middle East and New Zealand as area of interest! At the moment is the CEO of Astorts Group. He is an UK FCA (Financial Conduct Authority) Approved Person and is has great experience as director of regulated companies. He uses to dedicate part of his life to inspire others and help them achieve the most out of their life. Since he was 20, he had successfully founded and managed several companies operating in the field of management consulting, wealth management and fintech. He loves travelling, he is a cigars lover, an amateur golfer and a dapper man.

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