In a world exposed to various diseases, it is important to strengthen the immune system. Some healthy habits in our lifestyle can strengthen the immune system. If you have a strong immune system, your body will fight diseases and infections better. Read more about these healthy habits. Stay tuned to BingMag.
Immune system and healthy lifestyle habits
The immune system is responsible for protecting your body against diseases and infections. This advanced and complex system is made up of cells in the skin, blood, bone marrow, tissues and organs of the body. All of these components, if used properly, protect the body against dangerous pathogens such as bacteria and viruses, and reduce damage from non-infectious but destructive agents; For example, sunburn or cancer.
Think of the immune system as an orchestra. For an orchestra to perform best, all the artists and all the instruments have to do their job properly. None of the people and musicians should play at a slower or faster pace than the others. All parts of the orchestra must work exactly as planned.
The immune system does the same. In order to protect your body from various injuries, all its components must work according to the plan. The best way to make sure this system works is to incorporate the right habits into your daily life. With these correct habits, you can ensure the health of the immune system and its various components.
Here are 7 habits that strengthen the immune system.
7 healthy habits to strengthen Immune system
Having a healthy immune system depends on several factors. To have a healthy body, you need to change your lifestyle towards a healthy one. Incorporate these 7 habits into your daily routine to see the results soon.
Having a healthy diet
Food is one of the most important parts of daily life and nothing is as good as food It does not affect the health of our body and soul. A healthy diet is recommended to strengthen the individual systems and systems of the body.
The nutrients you get from foods, especially plant foods such as fruits, vegetables and spices, are essential for the proper functioning of the immune system. . Many plant foods also have antiviral and antimicrobial properties that help the body fight infections.
For example, research has shown that spices such as cloves, oregano, thyme, cinnamon and cumin are used. They have antimicrobial and antibacterial properties that prevent the growth of harmful bacteria and fungi in the body.
In addition, minerals such as zinc, iron, selenium, copper and vitamins A, C, E, B6 and B12 The healthy foods you get are the nutrients your immune system needs to do its job. Each of these substances plays a vital role in protecting the immune system.
Deficiency of any of these substances can cause various diseases. For example, research has shown that vitamin C deficiency increases the risk of infections. The human body does not produce this water-soluble vitamin, and we need to get this vitamin through foods such as kiwi, citrus fruits, and so on. Eating half a cup of bell peppers can provide 95 mg or 106% of your body's daily requirement for this vitamin. Protein is also essential for a healthy immune system. The amino acids in protein build and protect the body's immune cells. Abstaining from this nutrient greatly reduces the body's ability to fight infections.
A 2013 study published in the Journal of Infectious Diseases found that mice on a diet containing two They had a higher percentage of protein than the mice on a normal diet containing 18% protein and had the flu. Mice that ate more protein were better able to fight the virus.
Include more plant-based foods in your diet when you want to maintain a healthy diet. Add a variety of fruits and vegetables to soups, stews, smoothies and salads. Carrots, broccoli, spinach, red bell peppers, apricots, citrus fruits such as oranges, grapefruits and tangerines, strawberries and are the best sources of vitamins A and C. Nuts and seeds also provide the protein, vitamin E, and zinc the body needs.
The best sources of zinc and protein include seafood, lean meats, poultry, and..
- 14 cheap ways to have a healthy diet
2. Controlling stress
Long-term stress leads to increased levels of the steroid hormone cortisol.
The body responds to hormones such as cortisol during short-term stress (when the body responds to a "fight or flight"). Relies on. When cortisol levels are consistently high, they actually prevent the immune system from working and do its job to protect the body from potential microbial threats such as viruses and bacteria.
There are effective techniques for reducing stress. The key is to find what works for you. You can experience meditation, writing daily events, and any activity you enjoy (such as fishing, golf, or drawing) to reduce stress. Try to do at least one stress-reducing activity during the day. Do not have time? Start small. Take five minutes each day to enjoy and increase it if possible.
- 6 simple steps to reduce stress by controlling your body's cortisol levels
3. Adequate and quality sleep
The body is repairing and regenerating when it falls asleep. That's why getting enough quality sleep is essential for a healthy immune system. Sleep is when your body has key immune cells, such as cytokines (a protein that can fight inflammation, or Produces and distributes T cells (a type of white blood cell that regulates the immune response) and interleukin-12 (proinflammatory cytokines).
When you do not get enough sleep, your immune system It also can not do that so the body does not defend itself against attackers and your chances of getting sick increase. A study published in 2017 found that healthy young people with insomnia are more prone to the flu, even after vaccination, compared to healthy young people who did not have trouble sleeping.
Lack of sleep also increases cortisol levels It may not be good for the immune system.
It is recommended that adults get 7 hours of sleep a night to stay healthy. To increase the quality of your sleep, follow sleep hygiene. For example, leave electronic devices at least two to three hours before bedtime. Try not to read stressful books and content before going to bed. Regular exercise, especially outdoors
Regular exercise reduces the risk of chronic diseases ; Diseases such as obesity, type 2 diabetes and heart disease. It also reduces the risk of bacterial and viral infections. In addition, exercise releases endorphins; A group of hormones that reduce pain and cause pleasure. With these hormones, stress management becomes easier. Stress can have negative and destructive effects on the immune system. As a result, reducing and managing stress can also help boost the body's immune system. They get cancer and type 2 diabetes. Exercise keeps the immune system more alert. As a result, the immune system distributes immune cells throughout the body, looking for defective or infected cells and killing them. Adults should have at least one throughout the day. Have 150 minutes of moderate-intensity, aerobic exercise, such as walking, jogging, or cycling. Or have 75 minutes of intense exercise a week, such as high-intensity aerobic exercise, such as two. You should also do strength training at least twice a week. Do not forget that more activity will benefit you more and you do not have to limit yourself to this period of time.
To get the most out of exercise, if possible, Move it outdoors. Spending time in nature is very useful for improving mood, lowers blood pressure, reduces inflammation and promotes the health of the immune system. In addition, exercising outdoors and enjoying the sun increases the level of vitamin D in the body, which plays an important role in the health of the immune system.
- How to set a balanced exercise program? <//>
5. Avoiding alcohol
Consuming large amounts of alcoholic beverages has many harmful effects on the health of the body, including the fact that it severely reduces the function of the immune system. When you drink a lot of alcohol, your body expends a lot of energy on detoxification, which in turn causes the immune system to malfunction.
According to research conducted in 2015, consumption Alcohol can reduce the body's ability to fight infections and even slow the healing of diseases. This is why people who drink a lot of alcohol are more likely to develop lung infections, liver disease and some types of cancer.
Quitting Smoking can have devastating effects on the health of
the immune system. The chemicals released in cigarette smoke, which
include carbon monoxide, nicotine, nitrous oxide and cadmium, can
interfere with the growth and function of immune cells.
In addition, smoking exacerbates viral and bacterial infections. Increases lung infections and postoperative infections. To have a healthy immune system, do not smoke, and if you do not smoke, avoid smoking as much as possible.
If you are currently a smoker, there are many reasons that convince you that this Quit the destructive habit. There are even alternatives that make it easier for you to quit smoking, such as nicotine replacement products, certain medications, and behavioral therapy.
Controlling the Symptoms of Chronic Illness Chronic illnesses
such as asthma, heart disease, and diabetes can affect the immune
system and increase the risk of infection. For example, when people
People with type 2 diabetes do not manage their blood sugar
properly, which can lead to a chronic inflammatory reaction that
weakens the body's immune system. People with asthma have similar
conditions and are more likely to get and even die from the
Living with a chronic illness is like trying to drive a car with three tires. If you get an infection with a chronic illness, your body needs more effort to recover from the illness.
If you can control your chronic illness, your immune system is ready to fight the illness. Will have more. Always take your medication on time and see your doctor regularly. Replace healthy habits with destructive ones, and your immune system will appreciate you for your efforts.
The immune system is one of the most important parts of the human body. Which has an important task. This system protects your body against diseases and injuries with the help of all its organs and components. In order to have a strong and healthy immune system, you need to develop some positive habits in yourself. With a little lifestyle change, you can experience a healthier life and be better prepared to fight disease.
These healthy habits include exercising, eating healthy and nutritious foods, and doing things like controlling chronic illness. These habits not only help maintain a strong and healthy immune system, but are also essential for maintaining overall health.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .