How to strengthen the immune system: simple and affordable ways to strengthen the immune system

The immune system destroys foreign cells that enter the human body, as well as all kinds of infections and viruses. It should work without interruption throughout life. And in this we are obliged to actively help her

The modern lifestyle makes you think about how important his health is for a person. Immunity is the ability of the human body to resist disease. And for this, it must be constantly strengthened.

Signs indicating that the immune system is weakened:

- fatigue;

- chronic fatigue;

- drowsiness;

- or, conversely, insomnia;

- headache;

- aches in muscles and joints.

Against the background of a weakened immune defense, endless “sores” appear: colds and flu. Also, the appearance of herpes on the lips indicates that there is a malfunction in the body and urgent measures are needed.

And a whole set of chronic diseases and complications suggests that immunity is extremely weak. Then we ask ourselves how to increase and strengthen immunity.

Over many years of research, it was found that a healthy lifestyle and proper nutrition help the immune system to resist all kinds of diseases.

We bring to your attention a list of what needs to be done to strengthen immunity.

1. Eat right

It is no secret that proper nutrition is the key to strong immunity. First of all, you need to abandon fried, salty and fatty foods . Eat more stewed and boiled foods. They retain a maximum of nutrients and nutrients. In addition, they are more easily absorbed by the body. All kinds of seasonings are perfect for strengthening immunity: chili pepper, turmeric, ginger, cinnamon . It is necessary to eat as much fish and seafood as possible . They contain a large amount of protein, which helps the body overcome all kinds of viral colds.

The most important products for the immune system are carrots, tomatoes, rose hips, citrus fruits, nuts, legumes, apples, herbs, cabbage.They contain antioxidants that neutralize free radicals and reduce the risk of cardiovascular and cancer diseases.

It's no secret that it is seasonal vegetables and fruits that are useful . June is a great time to eat all kinds of berries. July and August are apricots and peaches. September - grapes, melons and watermelons. And apples and pears are fruits that are perfectly preserved until spring. Nutritionists recommend eating them all year round.

All varieties of cabbage improve the liver and increase its ability to cleanse the body of toxins, thereby increasing immunity. 

To strengthen immunity, you need to drink as much liquid as possible, as well as herbal teas. Awakening from sleep, it is useful to drink 300 ml of warm water with the juice of half a lemon and a teaspoon of honey. Honey has a wound healing, anti-inflammatory, and most importantly immunostimulating effect. A great way to promote health will be a mixture of walnuts, dried apricots, lemon and honey. 

It is necessary to eat foods that contain a large amount of zinc and selenium . These substances are responsible for the formation of a strong immune system. They are rich in seeds, whole grains, herbs, nuts. Mushrooms are also an excellent “fuel” for the immune system.- The richest source of antioxidants, trace elements, as well as vitamins A, PP, D and B, which neutralize free radicals. Spirulina

is also a very effective way to strengthen the immune system . These blue-green algae have an amazing ability to resist many diseases, as well as improve brain activity and reduce the risk of cancer.

2. Lead an active lifestyle

A complete absence or low level of physical activity impairs blood circulation both throughout the body and in the organs of the immune system. People who lead a sedentary lifestyle, reduced resistance to infectious and other diseases.

Moderate physical activity - walking, brisk walking, working in the fresh air, training in the gym, as well as swimming and cycling increase the production of T-helper immune cells (T-lymphocytes), the main function of which is to strengthen the adaptive immune response and provide the main protection against diseases. So sports activities help maintain a balance between all components of the immune system, and this helps to avoid strong protracted inflammation. 

The work of muscles improves blood circulation, and thereby enriches all cells of the human body with oxygen. Also, muscle contraction helps to eliminate toxins from the body.

But too intense and excessive physical exertion should be avoided. Experts say that people who exhaust themselves with physical exertion suffer more often and more severely than people who choose moderate exercise.

If you lead a sedentary lifestyle, then include at least one type of load in your daily routine: daily walks lasting 20 minutes or more. Daily gymnastics - duration 20-30 minutes. Regular exercises in the gym - two to three times a week.

3. Improve your sleep

One of the easiest and most affordable ways to increase immunity is to get enough sleep . Fatigue and lack of sleep increase the susceptibility of the body to disease, and sleep deficiency can increase the level of the hormone cortisol . And this helps to increase susceptibility to viruses. No wonder a person during a cold always wants to sleep. Sleep relaxes the nervous system and strengthens the immune system.

In order for there to be no malfunctions of the immune system, a person should sleep 7-8 hours.

4. Weight control 

According to experts, overweight very seriously undermines the immune system. Extra pounds create a noticeable burden on the immune system. In this case, resources are spent on the struggle not only with the external "enemy", but also with your body.

To maintain good health, immune cells need to coexist in a certain balance. And factors such as unhealthy diet and being overweight upset this very important balance, transforming immune cells from defensive to attacking.

5. Stop smoking

The harmful effects of smoking on human immunity have been proven by many medical studies. If a person smokes, then this primarily causes a violation of the immune system. And if you smoke a lot and often, then irreversible processes occur in the body, which can lead to serious consequences.

As a result of smoking in the smoker's mouth, favorable conditions are created for the development of all kinds of bacteria and viruses. They inhibit the body's resistance and are capable of causing such serious diseases as tuberculosis, cancer and diseases of the cardiovascular system. Nicotine is also the strongest poison. It is also called neurotoxin . It is able to kill both human immunity and the nervous system.

6. Give up alcohol

Studies by experts have shown that every time you drink alcohol, the body's natural defense against all kinds of diseases is reduced . The fact is that alcoholic beverages block the production of antibodies and lymphocytes in the body . But it is they who destroy alien organisms. Protective mechanisms resume only a day after drinking. And excessive and regular doses of alcohol do not provide an opportunity for recovery and literally destroy the protective "lines" in the body. Thus, many times increasing the risk of serious illness.

All of the above tips apply to the rules of a healthy lifestyle. And, believe me, they can help solve many health problems.

Tell me in the comments which of the above is part of your usual life? And what other tips would you add to this list?