5 ways to help you boost your immune system!

Immunity is important for good health

Immunity is an important physiological function of the human body, once it is damaged, a variety of diseases can take advantage of the situation. Many people are sick before thinking about what to eat to improve immunity, but the enhancement of immunity depends on the daily accumulation of little by little.

How is our immunity lost?

1. Lost in unhealthy diet

High-salt diet: can harm the immune system and weaken the antibacterial response.

Sweet tooth: affects the ability of white blood cells to kill bacteria.

Always forgetting to drink water: Drinking water can help the body eliminate toxins, and not drinking enough water can also affect immunity.

2. Slowly lost in staying up late

Enhance immunity is one of the important functions of sleep, sleep body immune factors are mostly formed during sleep.

Staying up late for a long time will lead to a decrease in immunity, fatigue, lack of energy, colds, allergies will also come unexpectedly.

Lack of sleep seriously affects the immune system T-cell function and prevents B-cells from producing antibodies.

In particular, humoral immunity relies on the production of antibodies by B cells. Compared to a normal night’s sleep, a person who sleeps only 4 hours a night will have 50% fewer antibodies.

Sleep deprivation not only leads to decreased immune function, but also increases the chances of infection by conditioned pathogens.

Good and healthy sleep is a guarantee of improved immune function and helps to fight viral infections.

3. Lost in Moodiness

Negative emotions can cause a series of physical changes may also cause cancer, adverse psychological factors and negative emotions will lead to the body’s immune surveillance role weakened.

Decreased immunity to endocrine disorders, so that tumor cells have the opportunity to get rid of inhibition, so that the probability of tumor growth exponentially.

Negative emotions such as depression lead to lymphocyte function decline and low immunity, making it easy for cancerous tumors to occur.

Especially for women, emotions have a greater impact on immunity and endocrine function, leading to irregular menstruation, easy to catch a cold, and easy to commit thyroid nodules, breast hyperplasia, uterine fibroids and other diseases.

4. Slowly lost in sedentary behavior

Sedentary can lead to an overall decline in physical fitness, studies have found that sedentary people will increase the risk of bowel cancer by about 44%!

Sedentary will affect the poor blood circulation, poor blood circulation and directly lead to the peristalsis of the intestinal tract slows down, as well as toxic metabolites transported downward and out of the body for a longer period of time, over the years will increase the risk of intestinal inflammatory bowel disease, and even intestinal cancer.

Sedentary people are more prone to abdominal obesity. If a large amount of fat deposits in the liver will slowly evolve into fatty liver, not only affect the liver detoxification function, but also further increase the risk of liver fibrosis, liver cancer.

At the same time, it is easy to cause the body’s immunity to decline, increasing the risk of a variety of diseases.

With just a few minutes of exercise, good changes in immune function can occur, although the maintenance time is relatively short, about 3 hours;

Regular exercise for 20 minutes to 40 minutes a day can fully mobilize the body’s immunity and maintain a good immune status for a longer period of time.

5. Loss with age

After entering old age, the body’s immune system gradually aging. Especially with chronic diseases such as diabetes and chronic bronchitis, it is easy to be invaded by pathogens and reduce immunity.

Appear these 5 kinds of performance, should pay attention to the immunity problem

When you appear these kinds of performance, perhaps you should pay attention to the problem of their own immunity, long-term will not only make people easy to get sick, but also may aggravate some diseases.

1. Slow recovery, easy inflammation

Accidentally scratched, ordinary people in the body’s immunity will quickly respond to promote blood clotting, white blood cells gathered against germs outside the body, to avoid inflammation.

But people with poorer immunity may experience slower wound healing, two or three days or no scabs, and also inflammation, ulceration and other manifestations.

2. Sweating easily and inexplicably

Compared to others, those who tend to sweat easily no matter what the weather is may also have a poorer immune system. Moreover, these people may also sweat easily when they sleep and always have trouble sleeping.

This kind of inexplicable sweating is mostly related to poor immunity as well.

3. Easily diarrhea, gastrointestinal discomfort

The human gastrointestinal mucosa is also a line of defense for the immune system. Poor immunity is likely to give germs a chance to enter the body.

For example, the same is to go out to eat, the food may not be very hygienic, some people eat nothing, but some people vomit diarrhea, also shows that the immune system may be weak.

4. Frequent illnesses

Every now and then on the cold, fever, throat discomfort, and in the sick may be off and on for a long time have not recovered, can also show that their own immunity may be relatively poor.

5. Lethargy and tiredness

Chronic fatigue can also be brought on when the body’s immune system is not strong enough.

People can easily feel weak and tired, and have no energy when they move around a little. This is also a sign of a weaker immune system.

How to improve your immune function

1. Maintain 3 healthy meals a day

If you want to keep your immunity, you must eat 3 meals a day, not just one meal a day.

2. Ensure that you have 4 major food groups every day

Include cereals and potatoes, that is, grains; vegetables and fruits; good stuff, that is, high-quality protein foods; and finally, fats and oils.

3. Ensure more than 12 kinds of food every day

If you eat at least 12 or more foods from these four major food groups every day, it is considered that your nutrition is at a level that can help you improve your resistance.

4. Eat at least 25 or more foods a week

In other words, if you eat at least 25 food items in a week, it is considered to be a well-balanced diet that can strengthen your resistance.

Staple food: 150-500 grams of staple food in a day.

Of course, this refers to fine grains or coarse grains, rice, white flour and other such ingredients, together with a portion of cereals and potatoes, such as sweet potatoes, yams, taro and potatoes and other such ingredients, is what we call grain.

Vegetables and fruits: not only supplemented with sufficient vitamins but also eat the dietary fiber we want.

High-quality protein food group: that is, meat, eggs, milk, soy products, of which meat to eat at least 100 ~ 150 grams, eat 1 ~ 2 eggs, milk drink 1 ~ 2 bags, and then eat a little bit of tofu, it constitutes a combination of high-quality proteins that you enhance the body, strengthen the resistance.

Fats and oils: Finally, have a little bit of fat for protection, 2~3 tablespoons of oil per day.

If you follow this four-point advice, you will be able to achieve the universal principle of being able to meet the nutritional needs of three meals a day, but also to strengthen resistance, whether in the elderly, adults, children, are basically applicable.

Of course, different groups of people may have their own different characteristics, and we can make adjustments under the basic principles.

5. These nutrients help boost our immunity

High-quality protein. In addition to the proteins contained in food, we actually have a variety of other protein preparations that have been condensed into preparations.

Including soy protein, including whey protein, lactoferrin, and so on, are all from protein sources that can boost our immune function.

Vitamin Trace Minerals. Vitamins like vitamin A, vitamin C, vitamin D, vitamin E, and B vitamins as we know them all have anti-oxidant properties.

In addition plus iron and zinc, both of which help us improve our resistance. This is because these micronutrients are very low in content, but very powerful in function.

All sorts of proteins are needed in the organism to synthesize antibodies in the body, and it is these vitamins and micronutrients that act as coenzymes and as catalysts to help you synthesize them.

It’s the equivalent of a running factory needing lubricants to help the tracks run a little bit faster.

So without them, it’s very difficult to synthesize, and that’s the second group of immunonutrients.

With the help of these nutrients, our immunity goes to the next level.