How to boost the immune system
- 1. Exercise Exercise increases the overall blood circulation. Causes the white blood cells to be circulated to the whole body cells And makes the white blood cells more capable of eating foreign objects
- Which this effect will stay after exercise for about 2 hours and if regular exercise is found The duration of the effect is longer. By choosing to play sports such as swimming, brisk walking, biking, etc. or any type of exercise that causes the pulse rate to be equal to 64 - 74% by using the calculation formula 220 - age x 64% for people aged 40 Years = (220 - age) x 64% = 115 times / minute and no more than (220 - age) x 74% = 133 times / minute
- For the best results Should exercise at least 5 days a week for 30 minutes or more. Exercise results in less chance of becoming a cold. And also found to shorten the duration of illness But should not exercise more than 90 minutes / 1 time as it may cause the body to release Cortisol which will suppress the immune system function
- 2. Get enough sleep And should turn off all lights while sleeping Should sleep at least 6 - 9 hours per day. Sleep causes the body to relax stress. And anxiety causes the body to secrete adrenaline (Adrenalin). When there is a lot of adrenaline, the body's immune system decreases. And while sleeping, the body produces the hormone Melatonin (Melatonin), which helps prevent the occurrence of many diseases. Insufficient sleep. Or sleeping in a well-lit room Or light, which can interfere with melatonin hormone production
- 3. Eat fresh food that has not been processed, such as nuts, vegetables and fruits which contain vitamins. And many various minerals such as vitamin A, B, C, zinc, selenium, iron, etc., which helps to stimulate the body's immune system And vitamin B in nuts Also helps to maintain a healthy nervous system Various canned food Will be prepared Which does not have any natural vitamins And is often contaminated with chemicals and preservatives. Eating these foods Causing the immune system to work harder to eliminate these chemicals
- 4. Take a deep breath In the fresh air every day Every cell in the body uses oxygen for food. If we lack oxygen for only a few minutes, the cells will die. Should exercise in the morning in the park Or try to plant trees around the house or find plants that emit oxygen at night to plant in the bedroom
- 5. Should let the body get in the morning sun every day The right time to get in the sun is between 06.30 - 09.00 hrs. The body needs solar radiation. Which will stimulate the work process of the chemical system, chemicals in the body to promote the immune system And creating vitamin D - which helps to strengthen bones Which will make the overall body healthy Should expose the body to sunlight for 30 minutes per day during the said period.
- 6. Drink 6 to 8 glasses of clean filtered water daily (1,500 - 2,000 CC). Do not drink contaminated water. And substances that are often contaminated with chlorinated water In which the water filter helps to filter various contaminants That can be in the water
- 7. Always try to keep the mood clear. Don't stress. Emotion and mind directly affect the immune system. If you think you can get well The immune system will work better. But if stressed, it will cause the system to work less than usual
Vitamin E increases immunity.
From the research found that Vitamin E is important for increasing immunity. By helping to strengthen immunity and reduce the risk of illnesses from various diseases, which the research has supported the elderly to eat vitamin E supplement to 200 IU per day, which may be eaten directly from food or You can eat from supplements. But be careful not to get excessive amounts Because it will cause bad effects instead
Fat and the immune system
Fat that is considered to be avoided also plays an important role in the immune system as well. Found that if eating too low fat, it will reduce immunity And if eating too much fat, it will cause obesity and various problems as well, so it can be said that you should not stop eating fat at all But eat the right amount instead The fat that is necessary for immunity is Essential fatty acids, linoleic and essential fatty acids, alpha linolenic Which can be found in many fish. Canola oil and walnuts, etc. However, if these fat is not enough, it will be observed from the wound healed slowly Which is an indication that the immune function has decreased.
Colds and immunity
When the immune system is low, it often results in colds caused by a virus easily. In which the disease does not yet have a drug for direct treatment Therefore must be treated as food instead Including changing the behavior a bit Meaning drinking plenty of water per day And enough rest However, many people understand that eating high levels of vitamin C can help prevent and treat colds. But the fact that eating vitamin C at 2,000 milligrams will only reduce the severity of the disease Cannot be healed, as many people understand And important in children Pregnant women and lactating women Absolutely should not consume high amounts of vitamin C. Because it will cause kidney stones and may have frequent diarrhea.
However, the intake of vitamin C should not be taken more than 1,000 milligrams per day and should be divided into 2 times, which is not more than 500 milligrams each time, so that the body can be absorbed to utilize as efficiently as possible. While taking vitamin C more than 2,000 milligrams per day may destroy good bacteria and reduce the immune function. For those with a cold, it's best to drink squeezed orange juice. Because will get both water And vitamin C that is needed to strengthen immunity and reduce cold symptoms And also some herbs that can be used to increase immunity, including ginseng, garlic, turmeric, Shiitake mushrooms, Ganoderma lucidum and Akinashia etc.
Foods that affect immunity
- Beta-carotene (Vitamin A) increases the function of cells that kill germs (Killer Cell), carrots, pumpkins, sweet potatoes, very leafy greens, cantaloupe, ripe mango, ripe mango, ripe papaya
- Vitamin B6 helps white blood cells build antibodies. Dry beans Whole grains chicken, pork, bananas
- Vitamin C protects blood cells, neutrophils (Neutrophill), which acts to trap bacteria. Citrus fruits, guavas, Makhom, strawberries, bell peppers, broccoli, tomatoes and cauliflower
- Vitamin E increases the production of antibodies, enhances the function of T cells, which are mainly responsible for preventing infection with B cells, nuts, wheat germ (wheat germ), vitamin E supplements
- Protein producer and maintain white blood cell volume Deficient milk products, eggs, beans, dried beans Soy products Nuts All kinds of meat
- Selenium increases the efficiency of immune cells, lean meat, seafood, Brazil nuts
- Zinc helps build and enhance the function of new blood cells. Vitrophen and Killer Cell Protect cells in the immune system Destroyed by reducing cytokine, which controls inflammation, enhances B cells, wheat germ (wheat germ), black beans, lean beef, seafood (especially crabs)
Herbs that have an effect on immunity
- Ginseng Strengthens white blood cells and interferon. Panax 100-200 mg ginseng contains 8 percent ginocosmetic.
- Echinacea increases the immune system cells Killer cells Stimulate the cells that trap germs (phagocyte). Research has shown that it helps to make colds disappear faster. If eating when onset Ekinachia contains ekinacosides such as interferon. Interleukin 25 percent and polysaccharides 15 percent 15-30 drops 3 times a day for no more than 8 weeks.
- Milk Vetch Root builds immunity against 4 grams of Pakki Root.
- Garlic Allicin helps to destroy or inhibit Bacteria Garlic and yeast extract
- Medical mushrooms Immunization, Chitake mushroom, Maitake mushroom, Reishi mushroom, Yamabushita mushroom, Tang rental (Cordiseps)
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