A little exposure to the rain and sun can cause a cold. A slight change in the weather can cause a cold. Or just walking from an air-conditioned room to the hot weather outside for a moment can cause a runny nose. While the people around you are healthy and fine, it may be because our “immune system” is not working as well as other people’s. If we want to strengthen our immune system to work at its best, we need to help it out as well.
10 easy ways to boost your body’s “immune system”
1. Avoid foods that are high in bad fat.
http://ufabet999.app That foods high in bad fat. Will make the immune system work less efficiently and also work slower than usual. From the results of the experiment between the group that ate Western-style food with about 38% fat and the group that ate low-fat (cholesterol) food with about 28% fat, the results showed that the group that ate low-fat food had a more efficient immune system, especially T lymphocytes or white blood cells that help fight infections in the body. Therefore, it is recommended to reduce the consumption of trans fats, which are found in reused animal oils, margarine, and increase good fats such as olive oil, salmon, avocado, etc. for the body instead.
2. Eat plenty of protein
Everyone’s primary school knowledge tells us that protein helps repair worn-out parts of the body. In addition to helping build muscle, it also helps increase the body’s immune system. Because protein contains amino acids that help strengthen the immune system to resist germs from harming the body. Women should eat about 50 grams of protein per day (if pregnant, should eat about 60-75 grams of protein per day). Men can eat a little more. But don’t forget to choose low-fat protein such as chicken, fish, eggs, beans, lean beef, and products made from soybeans, etc.
3. Keep moving
Staying still for a long time without moving your body will make your body in a still, sluggish, and inactive mode, causing your immune system to enter a still, inactive mode or sleep mode as well. If you want your body to be alert and fight germs that enter your body all the time, you have to wake your body up all the time by moving your body all the time.
While sitting and working, get up and walk around, exercise, ride a bike, swim, or choose to run up the stairs for a short period of time as much as you can. But to get the best results, you have to do cardio exercises, which is exercise that makes your heart beat faster and sweat all over your body for at least 30 minutes, 3-5 days a week. I assure you that your immune system will be ready to fight germs all the time.
4. lose weight
For those who are overweight, if we lose a little weight, we will feel energetic and stronger immediately. From the research results from Tufts University that gave overweight people a low-fat diet. After 12 weeks, in addition to those groups losing weight, the immune system, especially T lymphocytes (T-cells) or white blood cells that help fight infection in the body, also works more efficiently. So let’s be determined to lose weight.
5. Play music
Believe it or not, playing music can also affect your physical health. According to research from Johann Wolfgang Goethe University in Frankfurt, Germany, singing can improve your mood and increase your antibody levels that protect your body from various germs. In addition, research from Willamette University in Salem, Oregon, USA, indicates that people who play percussion instruments such as drums and sing along produce more antibodies than people who just listen to music. So why not become an amateur musician?
6. Raising a fluffy pet
Strange but true, research from Wilkes University in Wilkes-Barre, Pennsylvania, USA, found that if you pet a dog for about 18 minutes, it will increase the body’s antibodies, which helps the body fight off germs better. Dr. Carl Charnetski, a professor in the Department of Psychology at Wilkes University, said that the energy from the body’s relaxation helps stimulate chemicals in the brain to be released to help the body’s immune system work. But if anyone doesn’t like animals, we have another solution. The results of a study from the University of Zurich stated that soft touch from a loved one, whether it’s touching or massaging the shoulders, neck of a loved one, can give the same results as petting a beloved pet. All of the results come from reducing our stress, allowing the various systems in the body to work better.
7. Eat 3 colors of food in one meal.
Eating a variety of foods helps us to get a variety of nutrients and completeness. Therefore, choosing to eat green, red, yellow, white vegetables, especially orange, yellow, and red vegetables that have a lot of carotenoids, will help the body’s immune cells resist germs better. If you can’t eat a lot of colorful foods in one meal, choose to eat them one meal at a time.
8. Eat good bacteria into your body
You may be confused as to whether there is good bacteria. Dr. Gregor Reid, a scientist at the Lawson Health Research Institute in London and Canada, said that products that contain good bacteria such as prebiotics can help prevent and reduce problems that may occur in the functioning of the digestive system, urinary system and reproductive organs, and diseases that may occur from the respiratory system. Prebiotics can be found in yogurt, sour milk, kimchi, etc., so don’t forget to eat these foods as well.
9. Get quality sleep
A study from Mount Sinai University School of Medicine in New York City found that women who got enough rest (about 7-9 hours of sleep per night) had stronger immune cells ready to work than women who felt tired from not getting enough rest. If you want to go to bed faster and sleep soundly throughout the night, remember to dim the lights in your room a little (or you can turn them off and sleep), turn on the air conditioner or fan so it’s not too hot, and keep the room quiet throughout the night.
10. Don’t stress.
Saying this may seem easy, but it is difficult for many people who like to think nonstop before going to bed or throughout the day. If you try to find some free time to relax your mind without thinking about anything distracting for a while, it will clear your mind, reduce stress, and miraculously restart your body’s systems. Try reading your favorite books, meditate, exercise with yoga, do jigsaw puzzles, draw, or find activities that allow your mind to relax completely. This will help your immune system work at its best.