- What concerns should we be concerned about?
- Diet to strengthen immunity
- Sleep - strengthens and regenerates
- Everyone needs relaxation
- Physical activity - toughens the body
- Natural treatments - infection prevention
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Many adults get infections for reasons they do not notice or underestimate. Among them are: chronic stress, inadequate diet, insufficient sleep. What to do to get sick less in the fall-winter season?
Doctors believe that 3-4 infections a year in an adult should not be alarming. Up to 10 infections of the upper respiratory tract are considered normal in children, as their immune system is not yet fully formed. In the elderly, on the other hand, more frequent illness may be affected by certain changes in the body (e.g. atrophy of the thymus gland and a decrease in the number of T lymphocytes that fight pathogens) and chronic diseases such as diabetes.
If we often catch colds, we can analyze with our family doctor and endocrinologist the reasons for a possible decrease in immunity. It is possible that they include, for example, untreated sinuses, anemia, hormonal disorders, poorly controlled chronic diseases or undiagnosed diseases from the rheumatic diseases.
What concerns should we be concerned about?
Even with less than 3 infections, our vigilance should arouse the following symptoms:
- enlarged lymph nodes,
- loss of appetite,
- sudden weight loss,
- changing the rhythm of bowel movements,
- presence of blood in the sputum,
- persistent low-grade fever after the infection has healed.
These symptoms require medical supervision. Usually, however, when we take a closer look at our lifestyle, we can come to the conclusion that we ourselves are able to improve the functioning of the immune system. So what makes it stronger?
Diet to strengthen immunity
It is worth taking a closer look at your menu and checking if you eat too much high-protein products (e.g. meat, fish, eggs, dairy products) that have an acidifying effect on the body. This, in turn, is conducive to inflammation and infection. Avoid processed foods, dyes, and preservatives that are not good for your he alth.
Remember that the quality of the intestinal flora has an influence on immunity. Especially after antibiotic treatment, the bacterial flora should be rebuilt, using natural probiotics, pickled cucumbers and kefir for 2-3 months. We buy seasonal vegetables and fruits, preferably from organic farming.
It is also worth remembering to supplement vitamin D3, which it also hashas a large impact on the proper functioning of the immune system. We should always take care of a he althy diet, not only in impulses, when an infection appears. If the body is in good shape, there is a good chance it can cope with a virus, bacteria, or other harmful factor.
Sleep - strengthens and regenerates
A he althy, restful sleep ensures efficient replacement of immune cells. American scientists conducted a study in 2015 with the participation of 164 he althy adults. It found that people who slept less than 6 hours each night were more likely to develop infections than those who slept for a minimum of 6 hours.
If you have trouble falling asleep, try to limit the amount of time you use your mobile devices one hour before bedtime, as blue light from your phone or computer may interfere with your circadian rhythm and your natural wakefulness and sleep cycle (blue light sends a signal to your brain to that it is day).
Everyone needs relaxation
Long-term tension weakens the entire body, including the immune system. It promotes imbalances in the functioning of immune cells. The stress hormone cortisol reduces the number of white blood cells and the body's ability to make antibodies. Natural ways to deal with stress are sport, yoga, meditation, contact with nature.
Physical activity - toughens the body
It is needed for proper blood circulation, it also stimulates the production of white blood cells and increases their activity. It doesn't have to be a gym. Choose what you enjoy: swimming pool, Zumba, Pilates, a quick walk or exercising at home with the window open.
You can ride a bike, go jogging. Use the opportunity as often as possible to exercise, or at least be in the fresh air.
Natural treatments - infection prevention
To support the immune system, it is worth choosing natural healing therapies that help the body recover. Let's try not to overuse strong drugs. They are a wonderful product of medicine, but when used too widely, they can cause side effects.
Many plants have strong antiviral and antibacterial properties. Immunity will be strengthened by extracts of Echinacea, African geranium and aloe.
Natural medicines also include homeopathic medicines. They can be taken together with other medications as they do not interact with them in any way. They are especially useful in the case of diseases caused by viruses, because they stimulate the body's natural defenses and stimulate it to fight the pathogen. The body gains strength for the future as it enters a state of equilibrium and susceptibility todisease is falling.
Some preparations can also be used prophylactically when we freeze or we have had contact with someone who has a cold and we are afraid to get infected. Preparations with substances called Thymuline and Silicea work well in supporting the immunity of our body during the infection season.
A bothersome, runny nose will help to stop steam inhalations of bactericidal herbs: chamomile, sage, thyme or a homeopathic remedy based on Allium cepa. On the other hand, in a situation where acute rhinitis is accompanied by pharyngitis, you can take Phytolacca decandra, suck propolis tablets or gargle with s alt.