Strengthening immunity should start earlier. When your immunity is lowered, you often get infections, tire quickly, sleep badly. You can boost your immune system by following a few simple pieces of advice. Here are 9 ways to boost your immunity.

Strengthening immunityis important for our body to defend itself against viruses, bacteria and fungi. When pathogenic microorganisms enter our body, the immune system (immune system) is awakened. White blood cells - lymphocytes - fight.

Thanks to the chemical compounds they produce, i.e. antibodies, they neutralize pathogenic microorganisms.

If there are not enough lymphocytes, the fight becomes uneven. Germs multiply beyond measure, which is manifested by cough, runny nose, high fever, headaches. To prevent this from happening, it is worth doing something to strengthen our defensive army, i.e. the immune system. This is especially important before the fall-winter season.

Strengthening immunity: sleep and rest

An exhausted body is more susceptible to infection. That is why you must not fall asleep at night and stay awake. An adult person needs about 8 hours of sleep a day. When you sleep deeply and nothing wakes you up, the number of lymphocytes in your body increases. It is worth knowing that you should rest in complete darkness and silence, because only then is melatonin released in the pineal gland, which provides, among others, normal circadian rhythm and the functioning of the immune system.

This is bad news for those who work at night and sleep during the day. These people have lower melatonin levels, which may cause them to catch a cold more. When you sleep, the room should be very quiet, because noise, even not too loud, but lasting for a long time (e.g. the hum of electronic devices) increases the level of adrenaline in the body, which causes stress and weakens immunity.

Find out more: SLEEP - instant regeneration of the body and mindHe althy sleep: 9 tips for good sleepHow to get enough sleep? How long do you have to sleep to be in shape?

The body's immunity is also weakened by stressful situations and a tense life. The defense system is closely related to the nervous system. Their nervousness disrupts their cooperation. To prevent this from happening, you need to spend some time every dayto relax, unwind, calm down. Meeting friends, going to the theater or cinema is not only a great way to spend time, but also … to strengthen immunity.

Although they expose you to the potential attack of viruses and bacteria transmitted by other people, they are also an excellent training for the immune system. During the meetings, he develops new possibilities of defense, becoming even stronger.

Laughter is also very powerful. Loud, hearty, whole-body involvement increases the amount of antibodies. In addition, laughter helps to reduce the level of stress, which weakens immunity.

Read more: LAUGHTER is he althy - oxygenates, relaxes, removes stress and reduces pain

Strengthening immunity: reduce stimulants

Alcohol and cigarettes destroy vitamins and reduce their absorption (mainly vitamin C) and micronutrients that strengthen our defenses. Although quitting smoking is difficult, it is definitely worth limiting the number of cigarettes you smoke.

You must KNOW this when you SMOKE

Strengthening immunity: harden the body

It works, for example, in cold water. You have to fill the bathtub with it until it reaches the middle of the calves. After a dozen or so minutes of wading, you need to dry your feet well and massage them (you can use a warming balm).

Alternating spraying has been the recommended way to harden the body for a long time. First, pour warm water (20-30 seconds) on the body, and then cool water (2-3 seconds). Temperature differences should be increased gradually and the treatment should always be finished with water at body temperature.

Strengthening immunity: physical activity

Physical activity is an excellent recipe for increasing immunity. Doctors suggest that we should use the formula: 3x30x130. It can be translated as follows - spend 30 minutes moving at least 3 times a week. Choose an activity such as running, cycling, or swimming, so that your heart rate is set to 130 beats per minute. There is never too much exercise in the fresh air, so it is worth walking briskly every day, e.g. on the way to or from work, for half an hour.

However, although physical activity is the basis of a he althy lifestyle, you should not overdo it - the mentioned 30 minutes a day is enough. Regular walks, recreational swimming, slow jogging or cycling will strengthen your immunity and make you less likely to suffer from upper respiratory problems.

However, if the effort is too much, and the muscles develop a lot of lactic acid causing pain the next day (i.e. the popularsoreness), not only will your immunity not grow stronger, it will even weaken. This is because, in addition to lactic acid, intense exercise also produces cortisol, a stress hormone that has a destructive effect on the human immune system. And stress is the greatest enemy of immunity.

Immunity Boost: Diet

The immune-boosting diet should include vegetables and fruits that are rich in so-called antioxidants (antioxidants), and which - by fighting free radicals - promote our immunity. They are mainly vitamins A, C and E, contained i.a. in carrots, spinach, broccoli, tomatoes, peppers (especially red), citrus, black currants, red currants and strawberries (also frozen).

Remember about silage - enriching your daily menu with foods containing natural probiotics is one of the best ways to ensure a he althy intestine and … strengthen your immunity. The intestines contain the greatest number of lymphocytes that protect the body against various pathogens. Hence the more and more repeated statement that immunity begins in the gut. Pickled cucumbers, sauerkraut, beetroot, homemade kvass or even naturally fermented apple cider vinegar provide the body with millions of probiotic bacteria, restoring the balance of bacterial flora in the intestines. At the same time, they inhibit the development of pathogens and stimulate the immune system.

Natural yogurt with live bacteria cultures that stimulate white blood cells to be more active must not be missing in an immune diet. They conduct exercises on a training ground, preparing them for possible defense.

Manuka honey can also be helpful - its antibacterial properties have been proven, among others. in the case of diseases of the upper respiratory tract, such as throat infections, cough, runny nose, hoarseness or sinusitis.

Shiitake mushrooms, as proven by American scientists, stimulate the work of leukocytes, i.e. cells of the immune system. This is because of a polysaccharide called lentinan. It works best when the cold is just beginning. What's more, shiitake are also high in vitamins and amino acids to support the body's immune capacity. Chinese mushrooms are a great addition to rice dishes, noodles, sauces and soups. They can also be dried and marinated.

Bet on soups - especially those mixed with cream, to which you can add lots of vegetables and spices, and all the valuable substances from vegetables will also be on your plate. Creams fill the body and warm up the body from the inside, and this is one of the factors that increase immunity during cold days.for colds. The warming properties of the soups can also be increased by adding spicy spices, such as cayenne pepper, nutmeg, curry, chili or ginger. Spicy spices also have bactericidal and cleansing properties, which strengthens the immune system.

Strengthening immunity: garlic

Garlic, despite its irritating smell and pungent taste, is unmatched in cleansing the body of toxins, heavy metals and pathogenic microorganisms. Especially eaten raw. This plant is rich in, inter alia, into proteins, carbohydrates, vitamin C and PP and allicin, which, apart from the characteristic pungent smell, has a bactericidal effect. Garlic is very effective in preventing respiratory viral infections and combats them also thanks to volatile sulfur compounds and essential oils.

It is best to eat it with the addition of fat, so as not to irritate the stomach, and with parsley, which reduces the unpleasant smell. Fresh garlic has the strongest effect, and its power is increased by vitamin C. 1-2 cloves a day are enough. If we do not tolerate the smell of garlic, take it in capsules. They contain all the active ingredients of garlic.

Strengthening immunity: herbs

Herbalists also add their recipes to immunity recipes. The efficiency of the immune system is increased by:

  • Ginseng

The most important active substance in Chinese ginseng root ( Panax ginseng)are saponin glycosides - ginsenosides. They stimulate the activity of T lymphocytes, which destroy pathogenic microorganisms. Ginsenosides are also involved in hormonal changes that regulate the body's response to stress. They also work by increasing the ability of hemoglobin to attach oxygen, which helps to supply the organs with oxygen. By intensifying these processes, ginseng increases the amount of energy and the body's ability to exercise and mentally, as well as resistance to infections and the ability to overcome them.

  • Purple hedgehog

Echinacea purpurea , meaning echinacea or echinacea ,has anti-inflammatory properties and stimulates immunity, among others in respiratory infections, flu, fungal infections, herpes. Staphylococci and streptococci are particularly sensitive to its effects. It is assumed that the polysaccharides and chicoric acid contained in it stimulate the activity of T lymphocytes and stimulate the phagocytosis process, i.e. the destruction and removal of pathogens by macrophages and granulocytes. It also increases the secretion of interferon, an antiviral substance, by the body.

  • Aloes

Aloe ( Aloe barbadensis ) stimulatesresistance in many ways. It contains a lot of vitamins (A, C, E, B1, B2, folic acid, choline, niacin), some of them are powerful antioxidants. It also provides many valuable minerals. It has bactericidal and anti-inflammatory properties, helps to reduce the amount of unfriendly bacteria in the gut, keeping the gut flora balanced - the latter is crucial for immunity. In addition, the polysaccharides contained in aloe vera juice stimulate the action of macrophages, the immune system's prey cells that destroy microbes.

  • Evening primrose

Evening primrose oil ( Oenothera biennis ) has many uses - from preventing atherosclerosis, reducing inflammation, treating stomach and intestinal ailments, relieving premenstrual and menopausal symptoms, to healing effect on the skin. The active substance of evening primrose is the omega-6 gamma-linolenic acid (GLA), which favorably on the hormonal balance of the body (which indirectly contributes to the strengthening of immunity). It has also been observed that GLA acid is effective in the prevention of breast cancer - it inhibits the activity of the gene responsible for the growth of cancer cells.

  • Cleanse

Cistus supports immunity mainly due to the high content of polyphenols - strong antioxidants with antioxidant properties, i.e. neutralizing free radicals and inhibiting the formation and development of inflammation in the body. However, there is no evidence that Cretan cleanses viruses, however, in in vitro studies (Greece, Portugal, Spain) it was observed that the essential oil obtained from the leaves of the Cretan cistus shows potential antimicrobial and fungicidal properties. A single study from Leipzig also proved that this oil inhibits the growth of Lyme bacteria.

Strengthening immunity: dietary supplements

Take vitamin D. While in spring and summer there is no shortage of it in the body, when we spend a lot of time outdoors, we all suffer from its deficiency during the cold months of the year in our latitudes. And when your body does not have enough vitamin D, it is easier to catch the flu and catch a cold. This is because it directly affects the activity of lymphocytes and makes them better at dealing with various pathogens.

From October to May, reach for dietary supplements with vitamin D. Also enrich your daily menu with products containing it, such as butter, egg yolk and fatty sea fish.

Read more: Vitamin D - Dosage for Babies, Children and Adults. Vitamin D intake standards - symptoms and effects of deficiency and excessvitamin D Vitamin D - food sources. Presence of vitamin D

There are also many immunity-increasing preparations available on the market, containing plant extracts (elderberry, echinacea, wild rose, acerola), routine, vitamin C, probiotics.

Their actions, however, should be approached with caution. The effectiveness of some of these drugs has not been confirmed in reliable studies, but there are contraindications to their use and interactions with other substances (this applies, for example, to grapefruit seed extract). Before buying and using them, it is worth consulting a doctor or pharmacist, because not only will they not support our immunity, but they will also be harmful.

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Immune system