The new coronavirus expanded and the emergency declaration was extended. The best way to prevent infection is to avoid triads (closed, dense, close) and hygiene practices such as hand washing and gargling. On the premise of protecting these, diet is important to enhance. The body’s immunity and build a body resistant to viruses. There, this time, I would like to introduce ” habits to enhance immunity”.
You may be able to boost your immunity with a little effort in your daily life.
We will introduce how to improve immunity based on the results of world research.
Disorders such as food, stress, lack of sleep
“It has been reported to decrease due to aging, strenuous exercise, stress, lack of sleep, irregular life, lack of vegetables and protein, PMS, etc. In general, immunity is also reduced when feeling tired both physically and mentally. You can think of it,” says Mr. Saito. “If you don’t eat breakfast, you will spend a day without your body temperature rising, and if it continues, you will have hypothermia, weakening your immune system and metabolic capacity. Also, if you have stress and your autonomic nerves are disturbed, your body temperature will drop. Not only that but because blood vessels contract, immune cells get into the bloodstream and are hard to patrol. Insufficient sleep also weakens the immune system, causing colds and fatigue. “NK cells” are activated by moderate exercise and become inactive when exercise is stopped, so lack of exercise is thought to lead to immunosuppression as well.
Immediately after waking up, take plenty of sunlight!
“The light that wakes up is important for resetting the body clock. When exposed to light, the amount of serotonin in the brain increases and the body wakes up firmly. Serotonin, a happiness hormone, has the function of making people feel happy. , It is also essential for improving the quality of sleep because it becomes material for the sleep hormone “melatonin.” Modern people, who often stay indoors, overwhelmingly lack the sunlight = vitamin D necessary to maintain their health!
If you sleep properly at night, you will be able to stay up and move during the daytime. It is important to secure a sleep rhythm so that the sympathetic nerves dominate the daytime and the parasympathetic nerves dominate the nighttime.
Laugh a lot
When you laugh, the parasympathetic nerves dominate. Also, it is known that NK cells, which are responsible for immunity, are activated. Even if you make a smirk, you can see such an effect.
Warm the body
When body temperature is high, lymphocytes increase and are activated, and immune function is enhanced. Also, when the body warms, blood vessels expand, parasympathetic nerves become dominant, and it becomes easier to relax.
Take a bath slowly with lukewarm water. The shower alone does not warm the body and stimulates the sympathetic nerves, so you cannot relax very much.
Some foods warm the body. Root vegetables, potatoes, ginger, and other substances found in the soil are said to have a warming effect on the body.
Nutrients That Help You To Boost Immune System:
“If your gut bacteria don’t get enough dietary fiber to produce short-chain fatty acids, your immune cells won’t work at their best,”
Whole grains (oats, rye, quinoa, brown rice), root vegetables (carrots, sweet potatoes, pumpkins), fruits (apples, pears, bananas), cruciferous vegetables (broccoli, sprouts), legumes (red beans, Lentils, etc.) are all ingredients rich in dietary fiber.
Amino acids (proteins).
“A protein composed of amino acids is essential for the proper functioning of the immune system. A lack of essential amino acids can compromise immune function and the replicative capacity of immune cells,”
Fish, chicken, eggs, yogurt, and cottage cheese contain all eight essential amino acids, so it’s a good idea to keep them in the refrigerator.
There is a possibility that the eight essential amino acids necessary for immune function may not be taken in with only plant-based foods. Especially in the case of vegans, combine various plant foods (leave vegetables, root vegetables, seeds, legumes, grains such as quinoa, oats, and rice) so that they can eat eight kinds of essential amino acids evenly.
Importance Of Vitamins:
- Vitamin A: “If you’re deficient in vitamin A, you’re more susceptible to infections. Vitamin A enhances the function of innate immune cells like macrophages and T cells (lymphocytes), which helps with antibody responses,” Luani says. ..
- Vitamin B6: Vitamin B6 deficiency also reduces immunity and increases the risk of infection, so it is necessary to take it regularly.
- Vitamin C: Vitamin C deficiency seems to be the cause of severe infection and slow recovery.
- Vitamin D:”If you’re deficient in vitamin D, you’re not only more likely to get an infection but more likely to get serious,”
What is the scientific basis that iron is so important? “Iron helps the immune system to react quickly to pathogens (nasty viruses), and iron is needed for immune cell health and antioxidant responses,”.
Beans, Baked Potatoes, Spinach, and Dark chocolates are rich sources of Iron.
A habit of weakening immunity.
Excessive salt, sugar, and Saturated fat content.
Salt, sugar, and fats are necessary parts of our diet but their intake above a certain level weak our Immune system.
Currently, the recommended daily salt intake is less than 5g (1 teaspoon). However, it is said that more than half of the salt we ingest each day comes from the salt content of soy sauce and other ingredients in our dishes. When eating, try not to add salt or soy sauce as much as possible! Similarly, we consume a lot of sugar from cold drinks in our daily life and junk foods we eat contain an excess of these contents. They are not good for our Immune system we should try to eat organic foods.
Besides taking precautionary measures it is necessary to boost our Immune system. There is more percentage of people who recovered from COVID-19 because of their strong Immune system. Avoid junk foods, exercise, and start living a healthy life.