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In order for the immune system to effectively protect us against infections, we need to take care of it every day. Take a look at your habits - maybe it's worth changing something in them? Try ways to strengthen the body's immunity.

There are differentways to strengthen immunity- we present some simple, proven and effective.

Hardening strengthens the body's immunity

Hardeningof the body is a process similar to the process of hardening steel, consisting in rapid cooling of a metal heated to white. Briefly cooling down the body also increases its endurance and stimulates the immune system to function. Daily hardening makes the body learn to react quickly to changing environmental conditions, e.g. temperature and the presence of microbes. Doctors call this training of the immune system "increased general immunity". The easiest way is to alternate shower. Start by pouring warm water over yourself, then gradually cool it down until it is cold. Repeat several times. Walking barefoot around the apartment brings good results. Start with a few minutes and gradually extend this time (until you feel a pleasant warmth rushing through your legs). However, do not sit still with bare feet, because then instead of increasing your immunity, you will develop a cold. Try to walk barefoot on the grass and stones as often as possible. You can wade in cold water, even run in snow (as you get used to the cold by home treatments). Harden the body gradually, but systematically - after a few days of break, the immunity decreases.

Ways to immunity: relaxation and sleep

You need to look at how you spend your day, how much time you spend on work and career, how much time for family and pleasure. Try to plan your classes so that you can find time for yourself every day. Go with the family to the swimming pool or on a trip outside the city, go bowling with friends, for dinner. Scientists say that such small pleasures in the group increase the body's resistance for 2 days. An important element of rest is a he althy sleep. The immune system follows a circadian rhythm determined by day and night. People who eat nights are more prone to infections.

Moving outdoors improves immunity

Regular traffic, especiallyin the air, stimulates the immune system to produce white blood cells, increases the ability of lymphocytes to divide in response to the intrusion of pathogenic microorganisms into the body and supports the thermoregulation process, which is the basis of hardening. The simplest form of activity is walking, provided you walk 4-5 times a week for at least half an hour. Don't hide behind the lack of time, you can always walk, even on the way to work. Dress appropriately for the weather - cooling, like overheating, weakens your immune system. Include your favorite sport on your schedule - swim, play tennis, go to the gym, dance (nothing stimulates the immune system like fiery rumba). But don't overdo it! Too intense training has the opposite effect - it increases the release of stress hormones, lowering immunity. This effect is strongest within 6 hours after exercise and this is when we are most exposed to infections.

Less stress - better immunity

To stop stress being your enemy, you need to control it. Get to know ourselves and what causes tension and how we react to difficult situations. Then, if possible, reduce the area of ​​worry in your life and change your behavior. In the evening, write down stressful situations from the whole day on a piece of paper and describe your feelings that accompanied them, e.g. anger, anxiety. This way you can unload a stressful trunk. Don't let stress build up. Talking to a friend will be relaxing. A warm bath or massage will relax your muscles and get rid of excess stress hormones. Make time for friends, because research shows that the immune system of social friends works 20%. better than loners. Bring more optimism to your life. Remember funny situations, meet cheerful people, watch a comedy. Laughter triggers positive emotions that increase the production of immune cells and endorphins, natural anti-inflammatory substances.

Natural vitamins for immunity

For the immune system to work at full capacity, you need to supply it with vitamins and minerals. Their treasury is vegetables and fruits, so add them to each meal. Vitamin C is the most important - it stimulates the production of interferon, a protein that helps to break down germs (citrus, broccoli, parsley, currants). Like vitamin E (vegetable oils, dark bread) and beta-carotene (carrots, apricots) it neutralizes free radicals. Vitamin A (liver, eggs, butter) keeps the mucosa in good condition and increases the number of immune cells. Vitamin B (bananas, avocados, meat, fish, dairy, whole grains) are involvedin the production of substances necessary to strengthen defense. You need iron (liver, meat, beans, broccoli, spinach), selenium and zinc (pumpkin seeds, wholemeal bread, offal, buckwheat, liver). Eat fish at least twice a week. Include honey, onions, garlic, sprouts, and half-fruit teas in your diet. Use fermented milk products with probiotics every day.

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Immune system