Most of the secrets of good health are not at all secrets, but only common sense. For example, you should avoid contact with bacteria and viruses at the place of study and work. Nevertheless, a number of similar rules can help to live a healthier life, regardless of age.
- 1 There is green
- 2 To keep a sufficient level of vitamin D
- 3 To move a lot
- 4 To rest
- 5 Do not drink excess alcohol
- 6 Keep nerves
- 7 To drink green tea
- 8 To make your diet more "colorful"
- 9 To communicate more
- 10 To vaccinate against flu
There are greens
Green leafyvegetables are excellent sources of vitamins that help maintain a balanced diet and a healthy immune system. According to research conducted on mice, the use of cruciferous vegetables sends a chemical signal to the body, which increases the quality of the surface of proteins in the cells of the body, which are very necessary for the effective functioning of the immune system. In this study, healthy mice lacking green vegetables lost between 70 and 80 percent of the cell surface proteins.
Maintain a sufficient level of vitamin D
Statistical data from studies in the United States show that many people do not consume vitamin D on a daily basis. And then what to say, about less developed countries, where people's food is worse. Vitamin D deficiency can lead to poor bone growth, cardiovascular problems, and a weak immune system.
According to many pediatricians, all children should be tested for a sufficient level of vitamin D. This is especially true for children with a swarthy skin, as their body gets worse vitamin D from exposure to sunlight. Studies conducted in the United States show that children with vitamin D deficiency are more susceptible to respiratory infections. Breast children are at particular risk, because very often mother's milk is not sufficiently enriched with vitamin D.
Everyone, probably, knows the saying: "Movement is life."Being active, performing regular trainings, such as at least jogging three times a week, a person receives much more benefits than simply supporting himself in the form. According to a study published in an American medical journal, regular exercise also:
- prevents inflammation and chronic diseases;
- reduces stress( and increases the number of produced "anti-stress" hormones);
- accelerates the circulation along with the blood of leukocytes, which helps the body to overcome the disease faster, in particular, catarrhal diseases.
Sufficient sleep is extremely important for a person who has been exposed to the body of a virus, as shown by the results of studies published in the Archives of Internal Medicine( USA).Greater resistance was observed in those healthy adult participants who slept every night for at least eight hours for two weeks. Among those who slept seven hours or less each night, there were about 3% more likely to develop a virus in the body after infection.
One of the reasons may be that the body produces cytokines, which occurs during a long period of sleep. Cytokines are one of the types of proteins that, by regulating the immune system, help the body fight infections.
Do not drink too much alcohol
New research shows that with the use of alcohol, the dendritic cells of the body can be affected - vital components of the immune system. The growth of alcohol consumption over time can increase the human exposure to bacterial and viral infections.
Not so long ago, a study comparing dendritic cells and immune system responses in mice that provided alcohol in the blood was performed. It showed that alcohol suppressed immunity in mice in varying degrees. Doctors say the study helps explain why vaccines are less effective for alcoholics. The article about the results of this research was, as always published in the American medical journal.
Some of you can, of course, argue, guided by your own experience - many of us have heard of alcoholics who, as the saying goes, "do not dry out," and no viral illnesses get sick or that someone has drunk and cured. But this is a great illiterate error - the immunity of a drinking person is much worse, vitamins and other necessary elements are lost in the body, and the drunk simply does not adequately react to the disease.
For many years, doctors have suggested that there is a connection between frequent stress and physical illness. However, they do not have clear evidence to support this. As a result of the research conducted in 2012, the US National Academy of Sciences proposes to go a long way to regulate stress through such techniques as yoga or meditation.
The "anti-stress" hormone cortisol helps the body fight inflammation and disease. But the constant production of the hormone cortisol in humans is no longer so effective. The constant presence of it in the body can lead to aggravation of the inflamed processes or disease and a decrease in immunity.
Drinking green tea
For centuries, green tea is associated with good health. Green tea is good for health, primarily high levels of antioxidants called "flavonoids."
According to a 2006 study published in the journal of the American College of Nutrition, if you drink a few cups of green tea a day, it can be of considerable benefit to your health. They lower blood pressure and reduce the risk of cardiovascular disease.
Make your diet more "colorful"
If it is difficult to choose the right choice among a variety of fruits and vegetables for the benefit of the body, then there is a simple rule that will help in this. You just need to choose them as many colors as possible. That is, for example, that the day's diet included yellow, green, red and, if possible, other fruits and vegetables. The use of fruits of almost all the colors of the rainbow will help to get a very wide range of vitamins, including so much needed for the immunity of vitamin C.
Although there is no concrete evidence that vitamin C can reduce the severity or duration of the disease during the illness itself,but according to a study published in the European Journal of Clinical Nutrition, it can help the immune system be more prepared for colds and flu, especially for those who are prone to unnecessary stress.
More to talk
Doctors have long noticed the connection between chronic diseases and loneliness, especially in patients who underwent heart surgery. Some medical organizations even consider social isolation as a risk factor for chronic diseases. A study published by the American Psychological Association( APA) shows that social isolation can increase stress, which slows down the response of the body's immune system to the disease and its ability to heal the wound. In addition, according to the results of this study, this was more observed in male rats than in female rats. It turns out communication for improving immunity is more important for men.
Doing flu shots
Centers for Disease Control and Prevention in the United States( CDC) recommends that all people over six months of age be vaccinated against influenza annually. However, they believe that exceptions should be made for people who have severe allergies( like urticaria or anaphylaxis) to chicken eggs, or a serious reaction to influenza vaccination( for example, Guillain-Barre syndrome).But as stated above, this is the opinion of US specialists. In fact, any vaccination, indeed, should be done only if there is confidence in the drug itself, so as not to bring your body more harm than good.
Regularly wash your hands
Infectious diseases are much less likely to catch, intentionally trying to avoid their pathogen. For this every day, experts advise you to take a shower and wash your hands before eating, cooking, putting on contact lenses, any other action that causes contact with the eyes or mouth.
Wash hands for at least 20 seconds and regularly cut your nails. When coughing or sneezing it is important to cover your nose with a handkerchief. It will be useful to wipe the keyboards, telephones, door handles and remote controls with which you have to touch as often as possible with alcohol or some disinfectant.
Observe hygiene when using individual things
Influenza viruses can generally live on the surface of something from two to twenty-four hours. This gives a lot of time to microbes to spread among family members or another group of people. Only one sick child can transmit the disease of the whole family under certain conditions.
To avoid the exchange of microbes, you need to keep personal things, such as toothbrushes, towels, utensils, glasses apart from others. Wash contaminated things, especially toys that are common, in hot soapy water. If in doubt, choose the disposal of drinking cups, dishes, linens and towels.
Like the result of
To stay healthy it is important to follow the above tips. To maintain a good immune system, you should regularly exercise, give priority to healthy food and try to maintain a good mood throughout the day.
Very important in order to get and was willing to comply with the above recommendations, after all, is the right food. Therefore, these articles may also be interesting:
Products that strengthen the immune system
Products that treat diseases and injuries
Products that reduce inflammation
Also learn about the benefits and harms of winter swimming, the most extreme but also the most effective waystrengthening immunity.