How Can I Boost My Immune System?
A strong immune system is crucial for maintaining good physical health and a robust defense mechanism, helping to avoid unnecessary health complications. To boost immunity, one must adopt healthy lifestyle habits, avoid unhealthy ones, and promptly seek medical attention when illnesses arise. Avoiding treatment due to fear or pride can exacerbate conditions and potentially endanger life. So, how can we enhance our immunity? Here are some tips:
Many people dislike drinking plain water, thinking it's tasteless or inconvenient. However, drinking water is a fundamental way to improve immunity. The body metabolizes and excretes waste through urination. Dehydration can lead to concentrated waste, increasing the risk of urinary stones and other issues. Drinking enough water can detoxify, moisturize the mouth and nasal cavity, and aid in the smooth functioning of organs. Adults should aim for 2000-3000ml of water daily, equivalent to 4-5 bottles of mineral water.
Some medical theories suggest that "health comes from sleep." Adequate sleep not only eliminates fatigue but also enhances resistance. During sleep, the body produces a chemical called "muramic acid," which boosts immune function, allowing the immune system to repair and strengthen. The ideal bedtime is around 22:30, and adults should aim for 8 hours of sleep.
Nutritional status, including protein, amino acids, sugars, zinc, iron, and vitamins A and C, affects immune function. Insufficient protein or zinc intake can weaken the immune system, increasing susceptibility to illnesses like colds and pneumonia. According to the Chinese Nutrition Society, 30-60% of children are deficient in zinc. To boost immunity, eat foods rich in vitamins, especially vitamin A (found in dairy products, eggs, and beans) and amino acids and amino sugars (found in lean meat, poultry, seafood, eggs, and dairy products). Other immunity-boosting foods include deep-sea fish, spinach, grapefruit, garlic, propolis, mushrooms, animal livers, edible fungi, and black rice.
Exercise can help shape the body, promote blood circulation, and accelerate metabolism, aiding in the elimination of toxins. However, not all types of exercise enhance immunity. Bone muscle exercise can alter immune function, produce antibodies, and reduce the number and killing ability of killer cells. Immunity-boosting exercises include walking, yoga, swimming, jogging, tai chi, hiking, aerobics, and badminton. However, exercise should be tailored to individual fitness levels and ages.
Tea contains various vitamins and trace elements beneficial to the human body. Harvard University research found that theanine in tea can enhance immunity. Black tea is rich in protein and sugar, can warm the body, enhance cold resistance, aid digestion, and remove greasiness, especially suitable for consumption in winter. Green tea has anticancer properties and numerous health benefits. Flower tea can beautify the skin, clear the liver and eyes, delay aging, and improve immunity. It is recommended to drink black, green, or flower tea regularly, but in moderation and avoid drinking it at night. Some groups, such as pregnant women and insomniacs, should avoid drinking tea.
As the saying goes, "cold comes from the feet." The feet are farthest from the heart, have thin fat layers, and poor insulation. Traditional Chinese medicine believes that there is a close relationship between the acupuncture points on the feet and internal organs. If the feet are exposed to cold, it can easily lead to colds, abdominal pain, lumbago, and menstrual cramps. Therefore, it is important to keep the feet warm, especially in winter. Soaking feet in warm water before bedtime, preferably with acupressure, and walking for at least half an hour daily can enhance circulation.
When we feel discomfort or overlook minor ailments, we often neglect them. However, this can indicate a decline in immunity, providing opportunities for pathogens to thrive and worsen conditions. Long-term neglect can lead to sub-health. Therefore, it is crucial to seek prompt medical attention for any illness and avoid a self-limiting mindset.
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