If these 5 situations occur, it means that your immunity is not good! 5 ways to help you enhance your immunity

Immunity is an important physiological function of the human body. Once it is damaged, various diseases can take advantage of the situation and invade.

Many people only think about what to eat to improve their immunity when they are sick, but the enhancement of immunity depends on the accumulation of little things in daily life.

01

How did we lose our immunity?

1. Lost in an unhealthy diet

High-salt diet: can damage the immune system and weaken antibacterial response.

Love of sweets: can affect the bactericidal ability of white blood cells.

Always forget to drink water: Drinking water can help the body excrete toxins, but not drinking enough water will also affect immunity.

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2. Slowly lost in staying up late

Enhancing immunity is one of the important functions of sleep, and most of the body's immune factors are formed during sleep.

Staying up late for a long time will lead to reduced immunity, fatigue, lack of energy, and colds and allergies will come unexpectedly.

Lack of sleep seriously affects the function of T cells in the immune system and hinders B cells from producing antibodies.

Among them, humoral immunity relies on antibodies produced by B cells. Compared with normal sleep, people who only sleep 4 hours a night will reduce their antibodies by 50%.

Lack of sleep not only leads to decreased immune function, but also increases the chance of infection by opportunistic pathogens.

Good and healthy sleep is the guarantee for improving immune function and is beneficial for fighting viral infections.

3. Lost in a bad mood

Negative emotions can cause a series of physical changes and may even cause cancer. Adverse psychological factors and negative emotions can weaken the body's immune surveillance function.

Decreased immunity leads to endocrine disorders, which gives tumor cells the opportunity to break free from inhibition and increases the probability of tumor occurrence exponentially.

Negative emotions such as depression lead to decreased lymphocyte function, low immunity, and increased susceptibility to cancer.

Especially for women, emotions have a greater impact on immunity and endocrine function, leading to irregular menstruation, susceptibility to colds, and susceptibility to diseases such as thyroid nodules, breast hyperplasia, and uterine fibroids.

4. Lost slowly during long periods of sitting

Sitting for a long time can lead to an overall decline in physical fitness. Studies have found that people who sit for a long time have an increased risk of colon cancer by about 44%!

Sitting for a long time will affect poor blood circulation, which will directly lead to slower intestinal peristalsis and longer time for toxic metabolic products to be transported downward and excreted from the body. Over the years, this will increase the risk of enteritis and even colorectal cancer.

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People who sit for long periods of time are more likely to have abdominal obesity. If a large amount of fat is deposited in the liver, it will slowly develop into fatty liver, which will not only affect the liver's detoxification function, but also further increase the risk of liver fibrosis and liver cancer.

At the same time, it is easy to cause a decrease in the body's immunity and increase the risk of various diseases.

Within the first few minutes of exercise, good changes in immune function can be seen, although they last for a relatively short time, about 3 hours;

Regular exercise of 20 to 40 minutes a day can fully mobilize the body's immunity and maintain a good immune state for a longer period of time.

5. Loss with age

After entering old age, the body's immune system gradually ages, especially those suffering from chronic diseases such as diabetes and chronic bronchitis, which are easily invaded by pathogens and reduce immunity.

02

These 5 symptoms appear

Emphasis on immunity

When you show these symptoms, you should perhaps pay attention to your own immune system issues. Doing this for a long time will not only make you more susceptible to illness, but may also aggravate some diseases.

1. Wounds heal slowly and are prone to inflammation

After being accidentally scratched, the immune system in an average person's body will react quickly, promoting blood coagulation and white blood cell aggregation to fight against pathogens outside the human body and avoid inflammation.

However, for people with poor immunity, the wound may heal more slowly, with no scabs forming after two or three days, and symptoms such as inflammation and ulceration may also appear.

2. Prone to unexplained sweating

Compared with others, people who sweat easily regardless of the weather may have weaker immunity. Moreover, such people may sweat easily when sleeping and always feel uneasy when sleeping.

This kind of unexplained sweating is mostly related to poor immunity.

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3. Prone to diarrhea and gastrointestinal discomfort

The gastrointestinal mucosa of the human body is also a line of defense for the immune system. When the immune system is relatively weak, it is very likely that pathogens will have the opportunity to enter the human body.

For example, when going out to eat, the food may indeed be unhygienic, but some people are fine after eating it, while others suffer from vomiting and diarrhea, which also indicates that their immunity may be weak.

4. Frequent illness, recurring

If you catch a cold, have a fever, or have a sore throat every now and then, and may not recover for a long time after being sick, it may also mean that your immunity may be poor.

5. Feeling listless and tired all the time

When the human immune system is not healthy enough, it may also cause chronic fatigue.

People easily feel weak and tired, and have no energy after just a little activity. This is also a sign of weak immunity.

03

How to improve your immune function

1. Maintain healthy 3 meals a day

If you want to maintain your immunity, you must eat 3 meals a day, not just one meal a day.

2. Ensure 4 major food groups every day

It includes cereals and tubers, that is, grains; vegetables and fruits; good things, that is, high-quality protein foods; and finally, fats and oils.

3. Eat more than 12 kinds of food every day

That is, if the food you eat every day includes at least 12 kinds of food from these four categories, your nutrition can be considered to be at a level that can help you improve your immunity.

4. Eat at least 25 different foods a week

That is to say, if you eat at least 25 kinds of food this week, it is considered a diet that is nutritionally balanced and can enhance immunity.

Staple food: 150~500 grams of staple food per day.

Of course, this refers to fine grains or coarse grains, such as rice, white flour, etc., combined with a part of cereals and tubers, such as sweet potatoes, yams, taro and potatoes, which are what we call grains.

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Vegetables and fruits: They not only provide us with sufficient vitamins but also provide us with the dietary fiber we need.

High-quality protein foods: that is, meat, eggs, milk, and soy products. You should eat at least 100-150 grams of meat, 1-2 eggs, 1-2 bags of milk, and a little tofu. This constitutes a high-quality protein combination that can enhance your physical fitness and resistance.

Oils and fats: Finally, a little bit of oil is needed for protection, 2 to 3 spoons of oil per day.

If you follow these four suggestions, you can achieve the universal principle of meeting the nutritional needs of three meals a day and enhancing immunity. This is basically applicable to the elderly, adults and children.

Of course, different groups of people may have different characteristics, and we can make adjustments based on the basic principles.

5. These nutrients help boost our immunity

High-quality protein. In addition to the protein contained in food, we actually have a variety of other protein preparations that have been condensed into preparations.

Including soy protein, whey protein, lactoferrin, etc., are all protein sources that can enhance our immune function.

Vitamins and trace elements. Well-known vitamins such as vitamin A, vitamin C, vitamin D, vitamin E, and B vitamins all have anti-oxidation effects.

In addition, iron and zinc help us improve our immunity because these trace nutrients are very low in content but very powerful.

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Various proteins are used to synthesize human antibodies in the body, and what is needed are these vitamins and trace elements as coenzymes and catalysts to help you synthesize.

It is just like a running factory needs lubricating oil to help the tracks run faster.

So without them, it's very difficult to synthesize, and this is the second type of immunonutrients.

With the help of these nutrients, our immunity will be further improved.

Source: CCTV Life Circle

Review: Li Nannan Director of Hunan Science Writers Association Deputy Director of Research and Publicity Department of Hunan Science and Technology Association Second-level Researcher Chinese Science Writer (Medical)

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