In addition to keeping warm, middle-aged and elderly people should also pay attention to improving their immune function in daily life and build a "physical and mental health defense line" to prevent diseases. Here are some simple and practical ways to enhance immunity.
1, get more sunshine.
Sunbathing in winter can promote human blood circulation system, manipulate the fluctuation of aortic working pressure, regulate nerve center, and enhance basic metabolism and immune function.
According to authoritative experts, as long as you spend 30 minutes in the sun every day in winter, 0.25mg of vitamin D3 can be detected in your blood. There is no need to underestimate this extremely daily vitamin, as long as 0.09mg per day can improve human immunity 1 times.
Sunbathing time in winter should be distributed in the afternoon when the temperature is relatively high, and each time is 0.5 ~ 1 hour, and the address should be chosen in the wind and rain.
2, a reasonable diet
Make sure you eat a certain amount of protein food (such as opo structured fat). Protein is not only the foundation of vitality, but also a key component of human immune system. Eat more foods containing iodine and iron, such as laver, fish, shrimp, oysters, blood from livestock and poultry breeding, eggs and beans.
Iodine is beneficial to the production of thyroid hormone, which has thermoelectric effect. According to accelerating the whole process of air oxidation of cells and tissues, it can improve the metabolism of the body, accelerate the blood circulation system of the skin, and then relieve colds. Iron is based on enhancing the hematopoietic function of the body, increasing hemoglobin and increasing calorific value. Vitamin supplement.
Vitamin A can enhance the ability of respiratory mucosa to resist diseases, and reduce the prevalence of high complications such as fever, cold, bronchitis and COVID-19 in winter to a low level. Carrots, oranges and other fruits and vegetables can be converted into vitamin A in the human body.
Protein food, milk, beans and other foods contain rich and colorful vitamin B2, also known as riboflavin, which can participate in the whole metabolic process of biological oxidase in human body. Once the human body lacks vitamin B2, it will cause glossitis, chronic cheilitis, glossitis, conjunctivitis and seborrheic dermatitis.
Vitamin C can reasonably resist the corrosion of cold virus if it is eaten together with ingredients with high copper content (such as protein food, bean food and white sesame). Eating more fresh fruits containing vitamin C, such as oranges and fresh red dates, is good for your health.
3. Appropriate physical exercise
Exercise can enhance the immune function of human body and make more white blood cells in the blood, thus enhancing the vitality of naturally destroyed somatic cells and solving the invasion of microorganisms.
The elderly should choose suitable sports according to their age and physical condition, such as walking, cycling, running, playing Tai Ji Chuan and gymnastics.
Step 4 get enough sleep
Good quality and adequate sleep can reduce the consumption of nerve cells, slow down the decline and aging of human organs and enhance human immunity. Good sleep can significantly increase the total number of two kinds of reticulocytes in the body.
Sleep causes a sleep factor called mural acid, which can promote leukocytosis, phagocytosis, enhance the detoxification of the liver, and then solve the invading bacteria. Old people should rest on time every day, get up early and go to bed early, and sleep for 7 ~ 8 hours every day.
In addition, we should also cultivate the habit of taking a nap to make up for the lack of sleep at night. Insufficient sleep or excessive sleep will reduce immunity and give the disease an opportunity to invade.
5. Cheerful attitude
Medical clinical research has confirmed that the antigen-immunoglobulin A in the elderly who are happy but forget their worries is significantly higher than that in the sentimental people. A cheerful attitude can fully mobilize the functions of people's nervous system, endocrine disorders and endocrine system.
Openness is also conducive to overcoming diseases and improving the treatment rate of diseases. What's more, those who have a negative attitude and are not good at dealing with daily life setbacks will aggravate the damage to human immune function and are very susceptible to various diseases, such as mental weakness, digestive tract ulcers, brain injury accidents, cancer and so on.