Strengthen and temper immunity: the most effective ways

By Yraa #absolutely, #activity, #add, #advance, #advanced, #advisable, #affect, #against, #alcohol, #almost, #already, #although, #answer, #Anti, #antioxidants, #arms, #around, #article, #attacks, #attention, #available, #avoid, #bacteria, #bad, #bath, #beans, #becomes, #bed, #been, #beginning, #benefits, #between, #blood, #Body, #boost, #boring, #bright, #bring, #burning, #Care, #caring, #carried, #cases, #cause, #causes, #cells, #cereals, #certain, #check, #choose, #chronic, #classes, #cold, #colds, #complex, #complications, #components, #confirmed, #consumption, #contact, #contain, #containing, #continuous, #contraindications, #cool, #cortisol, #cover, #daily, #dark, #days, #decreases, #deficiency, #detected, #develop, #diet, #dietary, #difference, #difficult, #disease, #diseases, #disruption, #doctors, #done, #dose, #doses, #drink, #drunk, #each, #easier, #eat, #eating, #effect, #effective, #effectively, #efficiency, #element, #enough, #ensure, #etc, #even, #every, #everything, #examination, #experts, #expressive, #extreme, #fact, #familiar, #feet, #few, #follow, #food, #foods, #forgetting, #form, #found, #fresh, #functional, #functioning, #garlic, #getting, #give, #Good, #gradually, #grain, #great, #greatly, #green, #guarantee, #gym, #gymnastics, #habits, #hand, #hands, #happens, #harm, #health, #Healthy, #healthyinfo, #help, #hot, #immune, #immunity, #inclined, #include, #increased, #increases, #increasing, #indicated, #infection, #infectious, #inflammation, #instead, #intake, #internet, #intestinal, #involved, #jumping, #just, #knees, #lack, #lead, #leads, #learn, #least, #legs, #levels, #lifestyle, #likely, #little, #long, #looks, #loved, #lowering, #lying, #manage, #mass, #Massage, #matter, #may, #meals, #Medical, #medicine, #Men, #menu, #methods, #mg, #microflora, #minute, #mouth, #movement, #much, #natural, #needs, #negative, #negatively, #new, #normal, #nutrition, #Oil, #old, #olive, #once, #ones, #opinion, #ordinary, #others, #our, #paid, #particular, #people, #physical, #physical activity, #pleasant, #principles, #probably, #problems, #procedures, #proper, #properly, #protect, #protection, #proven, #question, #raising, #reality, #really, #red, #Reduce, #reduces, #regular, #regularly, #remains, #remedies, #remember, #require, #research, #response, #rhythms, #rid, #right, #risk, #rope, #salon, #sauerkraut, #seafood, #season, #seasonal, #sedentary, #seeds, #several, #short, #shoulders, #shown, #significantly, #simple, #simply, #Skin, #sleep, #Sleeping, #sleepless, #slowly, #small, #smoking, #social, #some, #something, #sometimes, #soon, #specialist, #spent, #standard, #start, #stay, #stop, #strengthen, #strengthened, #strengthening, #strong, #stronger, #studied, #studies, #successfully, #suffer, #supervision, #supplements, #sure, #surface, #swimming, #system, #t, #take, #taken, #taking, #task, #teach, #temperature, #tests, #themselves, #therefore, #thighs, #thing, #three, #too, #toxic, #trace, #track, #transport, #try, #two, #under, #undergo, #understand, #us, #useful, #using, #various, #very, #viruses, #visit, #waist, #walk, #warm, #wash, #washed, #Water, #way, #ways,, #week, #who, #whole, #will, #winter, #Women, #works, #world, #worse, #yogurt, #zinc

COVID-19 has not yet reced­ed, and the win­ter sea­son with colds and flu is already on the nose. And no one can­celed oth­er dis­eases. How to strength­en your immune sys­tem so that it suc­cess­ful­ly repels the attacks of harm­ful virus­es and bac­te­ria?

The answer to this burn­ing ques­tion can be found in the Healthy­in­fo arti­cle.

Immune system: on guard of health

To stay healthy, you should not only try to avoid infec­tions, but also, if pos­si­ble, strength­en the immune sys­tem.

What it is and how it works, most of us do not under­stand very well. But every­one knows for sure that this very immu­ni­ty needs to be increased, strength­ened and stim­u­lat­ed. Basi­cal­ly, that’s the way it is. But how to do it? Take pills?

The opin­ion of experts is inclined to the fact that the most effec­tive meth­ods are sim­pler. Although they require con­stan­cy and a cer­tain willpow­er, because for effi­cien­cy you need to do all this all the time, and not once from time, as it hap­pens, when you remem­ber. Mirac­u­lous reme­dies are only in fairy tales and in adver­tis­ing, but in fact, to strength­en immu­ni­ty, you need a lit­tle more.

The immune sys­tem is a com­plex sys­tem. Prob­a­bly the most dif­fi­cult in the whole body. There­fore, there is no one means of strength­en­ing that is 100% effec­tive. Some habits harm the immune sys­tem, oth­ers make it stronger. Our task is to form more good habits and get rid of bad ones as soon as pos­si­ble. Not for a sea­son, but for­ev­er.

Looks bor­ing, does­n’t it? What to do, quar­an­tine is even more bor­ing. Or lying in a hos­pi­tal bed wait­ing for pro­ce­dures that are rarely pleas­ant.

Isn’t it bet­ter to take care of your health, for­get­ting about bore­dom? Shall we start?

Give up bad habits: smoking, alcohol

Give up bad habits: smoking, alcohol

Nico­tine is destruc­tive to the immune sys­tem. There is an increased risk of get­ting not only a banal cold or a smok­er’s expres­sive morn­ing cough, but also some­thing worse, includ­ing can­cer.

As for alco­hol, in large dos­es it is sim­ply tox­ic, but in small dos­es it acts insid­i­ous­ly: for a short time, the num­ber of leuko­cytes, the advanced detach­ment of the immune sys­tem, even increas­es in the blood. But after this, the num­ber of leuko­cytes decreas­es sharply for sev­er­al hours, and the body remains defense­less.

Valerie LeComte, Emer­gency Med­i­cine Physi­cian

Even after two stan­dard dos­es of alco­hol drunk with­in 2 hours, the immune sys­tem response is blunt­ed for at least 5–6 hours. The link between alco­hol con­sump­tion and pre­dis­po­si­tion to var­i­ous dis­eases, includ­ing pneu­mo­nia, has been proven by many stud­ies. There­fore, there is absolute­ly no need to drink “for pre­ven­tion.” Not only will it not help, but it will also hurt.

Eat right

Although there is no food that can guar­an­tee pro­tec­tion against virus­es and bac­te­ria, some foods do help strength­en the immune sys­tem.

Lisa Baller, Func­tion­al Med­i­cine Spe­cial­ist

If you are famil­iar with the prin­ci­ples of healthy eat­ing, if you fol­low them, you are on the right track. This will help your immu­ni­ty. Choose fresh veg­eta­bles in bright col­ors for your menu, from dark green to red and yel­low. They con­tain many antiox­i­dants that strength­en the immune sys­tem. Cit­rus fruits, nuts and seeds, gar­lic and olive oil are also help­ful.

exercise regularly

exercise regularly

Move­ment is not only life. It’s also health. Reg­u­lar exer­cise has been shown to boost the immune response, reduce dis­ease risk, and reduce inflam­ma­tion.

Get yourself a good sleep

“Nor­mal” is not just a con­tin­u­ous one. It means reg­u­lar, at the same time, not too short and not too long, because sleep­ing too much is also not very healthy.

Tim­o­thy Mainar­di, aller­gist-immu­nol­o­gist

Phys­i­cal activ­i­ty and healthy nutri­tion are two main com­po­nents of strength­en­ing the immune sys­tem. Peo­ple who lead a seden­tary lifestyle, eat exces­sive­ly and unbal­anced meals, get sick with infec­tious and oth­er dis­eases more often and more severe­ly. Try to get at least three hours of vig­or­ous exer­cise a week, and this will bring tan­gi­ble ben­e­fits to your health. It can even be a sim­ple walk around the neigh­bor­hood at a brisk pace, or class­es in the gym, or swim­ming, jump­ing rope, gym­nas­tics — it doesn’t mat­ter what it is. Check with your doc­tor.

As for sleep, every­thing has long been stud­ied and con­firmed by research. Includ­ing the doc­tors them­selves, who some­times have to work 100 hours a week. Lack of sleep great­ly under­mines the immune sys­tem. At the same time, it is impor­tant to sleep well every day. Sleep­ing in after a few sleep­less days will not help, as there is a dis­rup­tion in cir­ca­di­an rhythms, and this has a neg­a­tive effect on the func­tion­ing of the immune sys­tem.

Avoid infections, wash your hands

At the begin­ning of the 2020 pan­dem­ic, all the media, all the doc­tors paid great atten­tion to how to teach peo­ple how to wash their hands prop­er­ly. Because this is real­ly impor­tant: not only coro­n­avirus is trans­mit­ted through hands, touch­es, but also a host of oth­er dis­eases, includ­ing sea­son­al flu, tuber­cu­lo­sis, etc.

Lisa Baller, Func­tion­al Med­i­cine Spe­cial­ist

Ordi­nary soap, warm water and a minute of time will help pro­tect against infec­tion more effec­tive­ly than tak­ing immunomod­u­la­to­ry drugs. Hands should be washed after each con­tact with sur­faces in pub­lic places and in trans­port, after car­ing for a sick loved one, after using the toi­let, after sneez­ing, forc­ing you to cov­er your mouth and nose with your hand.

If soap and water are not avail­able, use hand san­i­tiz­ers that con­tain at least 60% ethanol or 70% iso­propyl alco­hol.

Add probiotic foods to your diet

A healthy intesti­nal microflo­ra is one of the com­po­nents of a strong immune sys­tem. You can take sup­ple­ments in cap­sules, or include more nat­ur­al yogurt, sauer­kraut in your diet.

Ensure adequate intake of foods containing zinc

Ensure adequate intake of foods containing zinc

This trace ele­ment is involved in the cre­ation of cells of the immune sys­tem. Zinc defi­cien­cy leads to an increase in the body’s sus­cep­ti­bil­i­ty to infec­tions.

Valerie LeComte, Emer­gency Med­i­cine Physi­cian

Peo­ple who are defi­cient in zinc are more like­ly to suf­fer from infec­tious dis­eases, their wounds heal more slow­ly. The dai­ly dose of zinc is 8 mg for women and 11 mg for men. If the tests reveal a lack of zinc in the body, you should include more red meat, seafood, whole grain breads and cere­als, nuts, and beans in your diet. But in some cas­es, dietary mod­i­fi­ca­tion may not be enough. Then your doc­tor may pre­scribe a course of pills to make up for the defi­cien­cy.

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Pro­bi­otics, by the way, should also be tak­en after con­sult­ing a doc­tor. There are some chron­ic dis­eases for which they are not indi­cat­ed.

Get vaccinated

Unless, of course, there are no con­traindi­ca­tions. No mat­ter how many anti-vac­ci­na­tion pro­test­ers ral­lied, mass vac­ci­na­tion at one time destroyed small­pox, almost defeat­ed poliomyelitis and measles. Influen­za vac­ci­na­tion sig­nif­i­cant­ly reduces the risk of get­ting seri­ous­ly ill and get­ting com­pli­ca­tions. When it becomes pos­si­ble to get vac­ci­nat­ed against the new coro­n­avirus, it is best to under­go an exam­i­na­tion, and if no anti­bod­ies to the infec­tion are detect­ed, there will be no con­traindi­ca­tions, get vac­ci­nat­ed. By the way, it is also time to get vac­ci­nat­ed against the flu, this should be done in advance, before the epi­dem­ic arrives.

Hardening: the old effective way

The main thing in hard­en­ing is to start small, take your time and do not stop the pro­ce­dure. There is absolute­ly no need to be hero­ic on the eve of the cold sea­son. You should start by dous­ing your feet with cool water, grad­u­al­ly low­er­ing the tem­per­a­ture of the water and increas­ing the sur­face of the body to be doused: first only the feet, then the legs to the knees, thighs, arms to the shoul­ders, dous­ing to the waist, and then dous­ing the whole body. After that, you need to rub the skin well.

A con­trast show­er is also use­ful. You should also start with a small tem­per­a­ture dif­fer­ence, grad­u­al­ly low­er­ing the tem­per­a­ture of cold and rais­ing the tem­per­a­ture of hot water.

Win­ter swim­ming is also not nec­es­sary, and not every­one is shown such an extreme activ­i­ty. As, by the way, and a bath with a cold pool. But if there are no con­traindi­ca­tions, then hard­en­ing can be car­ried out in such ways. Again, under med­ical super­vi­sion.

avoid stress

avoid stress

Or learn to per­ceive real­i­ty more calm­ly, with­out wor­ry­ing about tri­fles. This, by the way, is a more fruit­ful way. It is eas­i­er to man­age one­self than the events in the world.

Mar­vin Singh, Gas­troen­terol­o­gist

Stress increas­es the lev­els of adren­a­line and cor­ti­sol, which neg­a­tive­ly affect the immune sys­tem. In par­tic­u­lar, dis­rupt­ing the intesti­nal micro­bio­me, which caus­es inflam­ma­tion and oth­er prob­lems to devel­op. It is advis­able to work with a psy­chother­a­pist, the orga­ni­za­tion of prop­er nutri­tion, med­i­ta­tion. It is use­ful to reduce the time spent on social net­works and reading/watching the news. The Inter­net can sig­nif­i­cant­ly increase stress, cause anx­i­ety and increase anx­i­ety. Instead of social net­works, it is more use­ful to vis­it a mas­sage par­lor or a spa salon.

These are the usu­al bor­ing meth­ods that are most effec­tive for strength­en­ing immu­ni­ty.

By Yraa

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