Whenever it is cold, children and the elderly with poor immunity are susceptible to colds. Are you the group with poor immunity?
What we need to do is to improve our immunity, and it is not easy to get infected even in the face of flu.
Zhou Chunling, vice chairman of the Nutrition and Food Safety Branch of the Chinese Society of Geriatrics, gave 8 simple ways to improve immunity to help you keep the disease out of the door.
1. Get enough sleep:
When the seasons change, diseases such as urticaria and shingles caused by high work stress and lack of sleep are prone to occur, and it is necessary to ensure adequate sleep.
Adequate sleep should ensure physical recovery and energy when waking up. Generally, adults sleep for 7-8 hours a day, and the elderly must not be less than 6 hours.
2. Yogurt Breakfast:
A study by the American Health Association found that yogurt can reduce "bad" cholesterol (low-density lipoprotein LDL) levels and reduce the risk of urinary tract infections by 47%.
The probiotics contained in some yogurts can greatly improve the body's immunity and disease resistance.
3. Eat more garlic:
A study by the University of Maryland Medical Center found that eating garlic not only helps improve immunity, but also helps prevent heart diseases. However, patients with gastrointestinal disorders should eat less.
However, allicin is volatile when heated, and it is recommended to mash it and leave it for 10 to 15 minutes before eating, so that allicin and allicinase interact with each other to improve nutritional value.
4. Drink honey water, ginger water, lemonade often:
Studies have shown that the antioxidants in honey are boosters for improving immunity; ginger is a natural analgesic and antidote, which has a certain anti-infective effect; lemon is rich in vitamin C and has antioxidant properties.
Foods rich in antioxidants and vitamin C can protect the body from free radicals and damage from harmful molecules, and promote a healthy immune system.
5. Enjoy afternoon tea time:
After 3 or 4 pm, the human energy begins to decline. At this time, drinking a cup of afternoon tea or coffee and eating snacks can not only replenish calories, but also relieve fatigue after continuous work. Through self-regulation, keep your immune system healthy.
6. Exercise every week:
A report from the National Library of Medicine shows that exercise can help "wash" lung bacteria and improve the immune system's ability to detect disease.
Modern people have a lot of work pressure, but if their physical foundation is normal, they can only exercise for 30 to 60 minutes every Friday.
7. Sun exposure:
By maintaining high levels of vitamin D in your body, you can better prevent problems such as sore throat, common cold, and stuffy nose.
Generally, the ultraviolet rays are low in the sun at 10 am and 4 pm, which can avoid harm to the skin, and the time of each exposure can be no more than half an hour.
8. Keep smiling:
Stanford University researchers found that laughter can increase the number of antibodies and immune cells in blood and saliva, relieve fatigue, and is a good medicine to improve immunity.
In your life, you need to have more positive thoughts, divert your attention through exercise, reading, chatting with friends, etc., and reduce stress.