Healthy lifestyle: 50 ways to strengthen immunity
1. Nutrition, rich in nutrients: the basis of strong immunity
Start with the foundation. Your diet is fuel for the immune system. Adhere to diets rich in fruits, vegetables, whole grains and lean proteins. Avoid processed products, sugar and excessive amounts of saturated fats. Focus on food rich in vitamins and minerals necessary to maintain immune function.
2. Vitamin C: powerful antioxidant and immunity stimulator
Vitamin C is one of the most famous and important for immunity. It acts as an antioxidant, protecting the cells from damage by free radicals, and stimulates the production of white blood cells fighting infections. Use citrus fruits (oranges, lemons, grapefruits), kiwi, bell pepper, broccoli and spinach. Consider the additives if your diet does not provide enough.
3. Vitamin D: the regulator of the immune system
Vitamin D plays a key role in the regulation of the immune system. It helps to maintain the balance of immune cells and reduces the risk of autoimmune diseases. The best source of vitamin D is sunlight, but in temperate latitudes this is often not enough. Bold fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, flakes) are also good sources. Vitamin D additives are especially important in the winter months.
4. Zinc: the necessary mineral for immune cells
Zinc is necessary for the normal function of immune cells, especially for the development and activity of lymphocytes. Zinc deficiency can lead to a weakening of immunity and increased susceptibility to infections. Oysters, red meat, poultry, legumes, nuts and seeds are excellent sources of zinc.
5. Selenium: antioxidant and immunity modulator
Selenium is another important mineral with antioxidant properties. It supports the function of immune cells and helps to protect the body from viral infections. Brazilian nuts are one of the richest sources of Selena. Also, good sources are tuna, eggs and sunflower seeds.
6. Probiotics: Support for intestinal health and immunity
The intestines are a place where most of your immune system lives. Probiotics are living microorganisms that benefit the intestinal health. They help maintain the balance of intestinal microflora, improve digestion and strengthen immunity. Use products rich in probiotics, such as yogurt, kefir, sauer cabbage and kimchi. Consider additives with probiotics, especially after taking antibiotics.
7. Prebiotics: nutrition for beneficial bacteria
Prebiotics are undigested dietary fiber that serve as food for beneficial bacteria in the intestines. They contribute to the growth and activity of probiotics, thereby maintaining intestinal health and immunity. Onions, garlic, asparagus, bananas and oatmeal are good sources of prebiotics.
8. Polyphenols: antioxidants contained in plants
Polyphenols are powerful antioxidants contained in many plants. They protect cells from damage to free radicals and have anti -inflammatory properties. Tea (especially green), coffee, berries, dark chocolate and olive oil are rich sources of polyphenols.
9. Omega-3 fatty acids: anti-inflammatory effect
Omega-3 fatty acids have anti-inflammatory properties and can help improve the function of the immune system. Fat fish (salmon, tuna, mackerel), linen seed, chia seeds and walnuts-good sources of omega-3 fatty acids. Consider additives with fish oil or linseed oil, if your diet does not provide enough.
10. Garlic: natural antibiotic and immunostimulator
Garlic contains allicin, a compound with antibacterial, antiviral and antifungal properties. It stimulates the immune system and helps to fight infections. Use garlic regularly fresh or as part of dishes.
11. Ginger: anti -inflammatory and antioxidant effects
Ginger has anti -inflammatory and antioxidant properties that can help strengthen the immune system. He can also relieve symptoms of colds and influenza. Add ginger to tea, soups and other dishes.
12. Turmeric: powerful anti -inflammatory effect
Turmeric contains curcumin, a connection with a powerful anti -inflammatory effect. Kurkumin can help strengthen the immune system and protect the body from infections. Add turmeric to dishes or take in the form of additives. For better assimilation of turmeric, it is recommended to use it with black pepper.
13. Mushrooms: a source of immunostimulating substances
Some mushrooms, such as Reishi, Shiytake and Mitak, contain beta-glucans, polysaccharides that stimulate the immune system. Use these mushrooms in the composition of dishes or take in the form of additives.
14. Honey: natural antioxidant and antibacterial agent
Honey has antioxidant and antibacterial properties. It can help alleviate the symptoms of colds and influenza and strengthen the immune system. Use honey in moderate quantities.
15. Water: maintaining hydration for the optimal function of the body
Water is necessary for all the functions of the body, including the immune system. Support hydration by drinking enough water during the day. Water helps to remove toxins from the body and provides optimal functioning of immune cells.
16. Dream: An important factor in the restoration and strengthening of immunity
The lack of sleep weakens the immune system. During sleep, the body is restored and produces immune cells. Strive by 7-8 hours of quality sleep every night.
17. Stress management: reducing the negative impact on immunity
Chronic stress negatively affects the immune system. Find the ways to effectively cope with stress, such as meditation, yoga, walking in nature or communication with loved ones.
18. Regular physical exercises: stimulation of the immune system
Moderate physical exercises stimulate the immune system, improve blood circulation and reduce the risk of chronic diseases. Strive by 30 minutes of moderate physical activity most of the days of the week.
19. Refusal of smoking: Protection of immune cells from damage
Smoking damages immune cells and increases the risk of infections. Refusal of smoking is one of the best ways to strengthen the immune system.
20. Moderate consumption of alcohol: avoiding suppression of immunity
Excessive alcohol consumption suppresses the immune system and increases the risk of infections. Use alcohol in moderate quantities, if you use at all.
21. Vaccination: Prevention of infectious diseases
Vaccination is an effective way to prevent infectious diseases and strengthen the immune system. Follow the vaccination calendar and consult your doctor.
22. Avoiding contact with sick people: reducing the risk of infection
Try to avoid contact with sick people to reduce the risk of infectious infectious diseases.
23. Frequent hand washing: preventing the spread of microbes
Frequent washing of hands with soap is an effective way to prevent the spread of microbes and protection against infections. Wash your hands for at least 20 seconds.
24. Using hand antiseptics: additional protection
Use hand antiseptics when there is no way to wash your hands with soap.
25. Cleaning and disinfection of surfaces: removal of microbes from the environment
Regularly clean and disinfect the surfaces that you often touch, such as door handles, switches and countertops.
26. Ventilation of the premises: Improving the quality of the air
Prevent the rooms regularly to improve air quality and reduce the concentration of microbes.
27. Using a humidifier of air: maintaining optimal humidity
Using a humidifier of air can help maintain optimal humidity in the room, which contributes to the health of the respiratory tract and immunity.
28. Walks in the fresh air: Improving overall well -being
Walks in the fresh air improve overall well -being, reduce stress and strengthen the immune system.
29. Contrast shower: stimulation of blood circulation and immunity
Contrast shower stimulates blood circulation and strengthens the immune system.
30. Hardening: increasing diseases resistance
Turning gradually increases the body’s resistance to cold and other adverse factors.
31. Plant adaptogens: Support for stress adaptation
Plant adaptogens, such as Eleutherococcus, Rhodiola Pink and Ashvagand, help the body adapt to stress and strengthen immunity.
32. Echinacea: stimulation of the immune system and the fight against colds
Echinacea is a plant that stimulates the immune system and helps to fight the cold and the flu.
33. Buzina: antiviral action and relief of flu symptoms
Buzina has an antiviral effect and helps alleviate the symptoms of influenza.
34. Lacterrin: antibacterial and antiviral properties
Lacterrin is a protein with antibacterial and antiviral properties. It is contained in milk and other products.
35. Yogozovo: a source of immunoglobulins and antibodies
Belarusive is the first milk that is produced after childbirth. It is rich in immunoglobulins and antibodies that strengthen immunity.
36. Regular medical examinations: identification and treatment of problems in the early stages
Regular medical examinations help to identify and treat health problems in the early stages, which helps to strengthen immunity.
37. Avoiding self -medication: Consultation with a doctor before taking medication
Avoid self -medication and consult a doctor before taking medication to avoid undesirable side effects and complications.
38. Sufficient protein consumption: it is necessary for the synthesis of immune cells
Protein is necessary for the synthesis of immune cells and antibodies. Use a sufficient amount of protein in your diet.
39. Limiting sugar consumption: suppression of the immune system
Excessive sugar consumption suppresses the immune system and increases the risk of infections. Limit sugar consumption in your diet.
40. Refusal of processed products: avoiding harmful additives and preservatives
Refuse processed products that contain harmful additives and preservatives that negatively affect the immunity.
41. Full breakfast: energy charge and support for immunity for the whole day
A full breakfast provides the body with energy and nutrients necessary to maintain immunity for the whole day.
42. Regular use of fiber: Support for the health of the intestines and immunity
Fiber supports intestinal health and immunity. Use products rich in fiber, such as fruits, vegetables, whole grains and legumes.
43. Optimization of vitamin B12 level: important for the function of immune cells
Vitamin B12 is important for the function of immune cells. Make sure your vitamin B12 level is normal. Consider additives, if necessary, especially if you are a vegetarian or vegan.
44. Avoiding dehydration: a negative impact on the immune function
Dehydration negatively affects the immune function. Support hydration by drinking enough water during the day.
45. Meditation and awareness: a decrease in stress and strengthening immunity
Meditation and awareness help reduce stress and strengthen immunity.
46. Gratitude: a positive impact on the immune system
The practice of gratitude has a positive impact on the immune system.
47. Hobbies and hobbies: Stress reduction and mood improvement
Hobbies and hobbies help reduce stress and improve mood, which helps to strengthen immunity.
48. Communication with loved ones: support for emotional well -being
Communication with loved ones supports emotional well -being and strengthens immunity.
49. Vacation planning: the ability to relax and recover
Vacation planning provides an opportunity to relax and recover, which helps to strengthen immunity.
50. Constant training and development: maintaining brain activity and overall health
Constant training and development maintain brain activity and general health, which helps to strengthen immunity. Remember that strengthening immunity is an integrated approach that requires a combination of healthy diet, lifestyle and care. Follow these recommendations, and you can significantly improve your immune function and reduce the risk of diseases.