The changing weather, the living environment with many disease-causing viruses is always a concern of both adults and children. Therefore, learning how to strengthen the immune system will help us protect our health comprehensively through our daily lifestyle.
The immune system plays an important role in protecting the body against invading agents such as viruses, bacteria, parasites, and cancer. In addition, when the body is infected by an open wound, white blood cells identify the bacteria and produce antibodies to fight the infection and an active immune response.
Here are 8 ways to boost your immune system that you should apply to stay healthy.
- Advertisement -
* Get enough sleep and manage stress.
Researchers say that a good night’s sleep strengthens the body’s immune system. Many people underestimate the importance of sleep and they do not know that sleeping less than 8 hours a day will have a negative impact on health. When lack of sleep and stress, the body will increase the hormone cortisol, which suppresses the activities of the immune system for a long time.
* Do not smoke, limit drinking too much alcohol .
The habit of smoking regularly will directly affect the immune system, weakening the immune system and increasing the risk of bronchitis for both smokers and those who inhale smoke.
As for the immune system, when exposed to smoke, the alveolar macrophages die and increase the production of oxygen free radicals 50-fold compared to non-smokers.
The researchers believe that smoking has damaged the immune system important to prevent disease making the body more susceptible to infection.
Drinking too much alcohol also greatly affects the immune system, increasing the likelihood of pneumonia. To protect your health, you should limit your alcohol intake to help keep your immune system healthy.
* Use throat spray regularly.
Another way to boost the body’s immune system is a biological throat spray. This is a medicine that can be sprayed into the mouth, throat or objects that come into contact with the body that have the risk of spreading the disease.
* Eat lots of vegetables and legumes.
Adding to the daily menu of vegetables, fruits and nuts will provide many nutrients for the body and meet the needs of the immune system.
For adults, adding more vegetables and fruits will help enhance the body’s response to the Pneumovax vaccine, which protects the body against Streptococcus pneumonia.
* Fully supplemented with vitamins.
Vitamins are essential nutrients for life, metabolism and the normal functioning of the immune system. These organic compounds are often partially supplemented through diet, daily nutrition.
Of all the vitamins, vitamin D is one of the most important vitamins involved in immune health.
Besides, you need to add other vitamins such as vitamin A, vitamin E to enhance antioxidant capacity, profoundly affecting the immune system.
* Use garlic in the daily menu.
Garlic is not only an indispensable spice in every home’s kitchen, but it is also the center of a broad spectrum antibiotic that helps promote the development of the immune system. Thanks to the heat of garlic, it fights against many diseases such as colds and respiratory infections; treat high blood pressure, blood fat, reduce blood sugar, prevent cancer…
Garlic contains a lot of iodine and essential oils that have bactericidal, antiseptic, and anti-inflammatory effects, so add garlic to your daily menu.
* Exercise regularly .
Physical activity stimulates the immune system and enhances the ability to fight off infections. Exercise has anti-inflammatory effects and has been linked to reduced levels of C-reactive protein. So, practice sports every day, at least 30-40 minutes a day.
* Avoid dehydration.
Water plays an extremely important role in health and drinking enough water is also one of the things to do to help you protect your own health.
Dehydration will cause headaches, interfere with metabolic activities and the ability to concentrate, affect heart and kidney function. Filtered water is recommended over other types of water because it does not contain calories, additives and sugar.