A healthy immune system not only helps us fight off diseases, but also improves the overall quality of life. The following habits can help improve your body’s immunity. Help you welcome every day with vitality.
Balanced diet
A balanced diet is the basic element to improve immunity. Let your plate include a variety of fruits, vegetables, whole grains and high-quality protein. Citrus fruits, dark vegetables and fish are rich in vitamin C and vitamin D, which are very beneficial to the immune system. In addition, the antioxidants in nuts, seeds and beans can remove free radicals in the body and protect immune cells from damage.
Moderate exercise
Exercise can not only strengthen the body, but also relieve various mental stresses and tense negative emotions brought by work. Moreover, regular moderate-intensity aerobic exercise such as brisk walking and swimming has a significant effect on improving the body’s immunity. But be aware that the amount of exercise needs to be reasonably arranged according to the individual’s physical condition.
Sunbathing
Moderate sunbathing helps the body synthesize vitamin D and enhance immunity. The ultraviolet rays in the sun can help eliminate some germs on the surface of the skin, have a good bactericidal effect, help remove certain pathogens on the surface of the skin, and enhance the skin’s defense. At the same time, ultraviolet rays can also promote the synthesis of vitamin D3 in the skin, which can enhance the phagocytic function of white blood cells, effectively resist the invasion of bacteria and viruses, and thus prevent diseases. However, the time and intensity of sun exposure need to be moderate. Excessive ultraviolet radiation may cause damage to the skin, so it is recommended to do outdoor activities when the sun is not too strong.
Drink enough water
If the human body is often dehydrated, its resistance will be reduced accordingly. Therefore, in order to improve immunity, you should develop the habit of drinking more water. Moreover, drinking more water can not only make people feel full of energy, but also keep the mucous membranes in the mouth and nasal cavity moist, which can effectively resist the invasion of germs.
Get enough sleep
Ensuring adequate sleep is the key to improving immunity. Staying up late will disrupt the body’s biological clock, affect hormone secretion and immune system function, and long-term staying up late will also lead to memory loss, skin deterioration and other problems. Adults should maintain 7-8 hours of sleep to ensure that the immune system is fully rested and restored.
Relax and relieve stress
Long-term stress can weaken the immune system. Learn to relax your body and mind by reading, meditating, doing yoga, or listening to music to reduce the negative effects of stress on the immune system. Keeping a peaceful mind helps the immune system become more robust.
Keep hygiene
Maintaining good personal hygiene habits is the key to preventing disease. Simple measures such as washing hands frequently and opening windows for ventilation regularly can effectively reduce the concentration of indoor germs and reduce the risk of respiratory infections.
Keep smiling
Smiling can promote the release of pleasure hormones such as endorphins in the brain, which can not only help us relieve stress and reduce physical tension, but also create a relaxed and happy state. In addition, smiling can promote blood circulation and increase blood flow to the heart. Good blood circulation can ensure the effective distribution and rapid response of immune cells throughout the body, further enhancing the body’s resistance.
Cultivating these habits can help strengthen the function of the immune system, prevent diseases, and keep the body healthy. But these habits are only part of your daily life and need to be combined with other healthy habits to achieve the best results.
