Immunity is the “best doctor in the world,” and it's a great way to boost it without spending a fortune.

2025-01-06

Poor energy, catching a cold at the change of season, and back pain ...... are all symptoms of a weakened immune system. For sedentary office workers and students, how to enhance immunity without time-consuming is a great concern. In fact, boosting immunity by improving your daily diet and taking health supplements and nutritional supplements are two cost-effective ways to take care of your immune system.

What is immunity?

Immunity refers to the body's ability to react against external stimuli and protect against viral invasion. The body can only maintain relative health by maintaining normal immunity. People with low immunity are susceptible to illnesses that are difficult to cure, and over time may lead to organ failure and a complete breakdown of the body's defenses. Therefore, it is important to respond when we notice a decline in our body's protection.

Immunity-enhancing foods in daily life

1. Garlic: Allicin contained in garlic has the effect of preventing colds, disinfecting and sterilizing. Eating more garlic when you are sick with a cold can reduce the level of discomfort and relieve symptoms such as runny nose, cough and fever. Eating garlic on a regular basis can also prevent wound infections, which is one of the best choices for boosting resistance.

2. Ginger: Gingerol, Gingerol and other antioxidants in ginger can protect your health by relieving your body's inflammatory response and boosting your immune system's responsiveness. Adding ginger to your daily diet can subconsciously improve blood circulation and keep your skin in good condition. In addition, ginger has a detoxifying effect, which is helpful in relieving the symptoms of weak food poisoning for a short period of time.

3. Spinach: In addition to containing nutrients commonly found in vegetables, such as: plant fiber, vitamin C, vitamin B complex, etc., spinach is also rich in folic acid. This substance is of great significance in promoting the regeneration of body cells and is an important substance in maintaining the youthful state of the human body. It should be noted that dark green vegetables like spinach should not be steamed for too long, otherwise it will destroy the phytochemicals in it, weakening the health effects.

4. Mushrooms: Mushrooms are a good type of food to boost immunity. Take mushrooms as an example, they are rich in large amounts of the mineral selenium, vitamin B complex, riboflavin and niacin. All of these nutrients help activate white blood cell function, promote white blood cell growth, and increase the number and capacity of immune cells in the immune system. If you often catch a cold, it is likely to be a lack of selenium, usually eat more mushroom food, can effectively reduce the frequency of illness.

5. Cranberry: cranberry is the highest nutritional value of berries in a class, rich in Anthocyanins, Vitamin C, Vitamin E and Polyphenols, is a good antioxidant. Many products to help the human body to eliminate fatigue, maintain youthful vigor are added to the cranberry extract. And Cranberry Anthocyanins in the prevention of upper respiratory tract diseases have a great help, in the flu season, eat some cranberries to help improve resistance.

6. Green tea: green tea in the theanine and catechins have anti-inflammatory effects, and probiotics have similar effects, are helpful for intestinal health. Regular drinkers of green tea should not suffer from intestinal diseases, and it is easier to develop a healthy and regular bowel habits. However, for those who have a weak spleen and stomach and a cold constitution, it is not advisable to drink too much tea, so as not to cause cold into the body, triggering diarrhea.

Tips to improve immunity

1. Supplemental sleep: Studies have shown that long-term overnight stay will seriously damage the body's immune system, which is more susceptible to viral infections. Staying up late will consume the body's muscle tissue, the modern population stays up late more sedentary work, and will lead to the accumulation of fat, this change in the body's nutrients, in the short term is not easy to be found, in the long run will reduce the body's immunity.

2. Weekly exercise: the U.S. National Library of Medicine, a report shows that exercise can help “flush” lung bacteria, but also make the white blood cells circulate more quickly, improve the immune system to detect disease. Therefore, you may want to increase resistance exercise, improve the body's muscle tissue content, such as elliptical machine, tension machine, elastic rope and other anti-gravity exercise.

3. More sunshine: Yale University School of Medicine in the United States, a study found that often sunshine helps reduce the risk of influenza virus and other common respiratory diseases. By keeping high levels of vitamin D in your body, you can better prevent problems such as sore throats, common colds and nasal congestion. People who live in sunny areas are less likely to get the flu virus than those who get less sunlight. And adequate vitamin D also helps metabolism and reduces the risk of obesity.

4. Keep smiling: A positive outlook not only reduces stress levels, but also promotes sleep. Laughing can increase the number of antibodies and immune cells in the blood and saliva, but also can make the parasympathetic nervous excitement, reduce the level of adrenaline, relieve fatigue, is a good medicine to improve immunity. Pleasant mood can reduce the level of stress hormones and increase or activate certain immune cells, thus improving immunity. Excessive negative emotions may not only lead to depression and other psychological disorders, but also reduce eating and affect the body's nutritional status.