1. Food against bacteria
Health, a foreign website, suggests that a balanced diet (especially rich in fruits, vegetables, whole grains and lean protein) can help the body fight germs.
A balanced diet is important, but some foods are also considered to have the function of enhancing immunity. Nutritionist Wang pointed out that onions and garlic can be used to flavor daily life, because allicin has bactericidal effect, and garlic can be sterilized when chopped and eaten raw. In addition, studies have shown that β -glucan in wheat bran can enhance immunity and reduce the chance of virus infection, so you might as well eat more wheat bran for breakfast.
As for mushrooms, they contain a lot of dietary fiber. Some studies indicate that they help to increase immunoglobulin A, which is protein, who is responsible for one of the human immune systems.
Green tea or matcha contains a lot of catechins, which can strengthen the sterilization ability of human body, especially for colds, and help to speed up recovery. In addition, it can also resist oxidation, help reduce the invasion of free radicals into immune cells and reduce body inflammation.
2. Exercise stimulates the immune system
People who lack exercise are more likely to catch colds and other infectious diseases. Brunet website reported that experts pointed out that moderate to vigorous exercise can increase blood circulation, help to strengthen the circulation of the immune system in the body, and thus stimulate the operation of the immune system, and this effect can last for several days after exercise, so people who exercise regularly are relatively less likely to suffer from respiratory infections, such as sore throat, cold or sinusitis.
Many people are afraid of sports because they are afraid that their bodies can't cope, but you can actually choose different sports according to your ability. The Hong Kong Department of Health suggests that citizens should have at least three days of physical activity every week, and the time for physical activity can be gradually increased. Moderate intensity physical activity should be at least 150 minutes (2.5 hours) per week, and strenuous physical activity should be about 75 minutes per week (1 hour 15 minutes), and moderate intensity and strenuous physical activity can also be mixed flexibly.
adequate sleep
The website EverydayHealth points out that lack of sleep and stress will increase cortisol hormone, which will suppress the immune system in the long run. Therefore, everyone should keep enough sleep and maintain good immunity.
Health mentions that lack of sleep is related to illness. For example, medical staff who work 100 hours a week are not only at higher risk of contracting infectious diseases, but also at greater risk of relapse. When the old virus in the body is awakened again, it will cause other diseases, such as chicken pox and raw snakes (herpes zoster).
4. Foods containing probiotics
Health quotes allergy and immunologist Mainardi's suggestion that you can eat more foods containing live and active cultures on weekdays, because intestinal bacteria will affect the body's ability to resist infection, especially probiotics can fight against certain inflammatory conditions. In addition to foods rich in probiotics, including black tea fungus and kimchi, you can also try to take probiotic supplements every day.
Well-known nutritionists have said that some studies believe that probiotics can help reduce the invasion of germs to the body, and it is recommended to eat low-fat and high-protein cheese after meals, because cheese also contains high protein, which is closely related to the production of immunoglobulin and antibody in the body to enhance immunity, but she reminds everyone that it is best to choose low-sugar cheese, and those who reduce fat can choose low-fat and high-protein cheese.
5. Pay attention to the choice of vitamin supplements
Immunologist Mainardi also mentioned in the report that vitamin supplements are actually unnecessary for normal people without any diseases, because we can already get the main nutrients needed by the human body through diet, especially vitamins A, E, D and K. Once excessive, it will cause danger to the human body. If he thinks he needs to take vitamin supplements, he suggests choosing multiple vitamins to avoid excessive intake of a single vitamin.
As for vitamin C, which many people think helps to strengthen the body's resistance, Li Guodong, a family doctor, said that there is no evidence. However, vitamin C is a water-soluble vitamin. Excessive intake will naturally be excreted through urine, which is non-toxic and harmless to human body.
Get more sunshine.
Daily health advice Another way to enhance immunity is to spend more time in the sun, because the sun will make the skin produce vitamin D; Insufficient vitamin D level will increase the risk of respiratory tract infection.
Step 7 cut down on alcohol and tobacco
The National Health Commission pointed out that alcohol can damage the immune system and respiratory system. Epidemiological studies show that alcohol is related to lung infection and tuberculosis. Systematic review and comprehensive analysis show that people who drink 24 grams, 60 grams and 120 grams a day have higher risk of community infectious pneumonia than those who don't drink, which are 12%, 33% and 76% respectively.
Smoking can also weaken the basic immunity, and the report in Daily Health also points out that smoking will increase the risk of bronchitis and pneumonia. To improve immunity, we should drink less and give up smoking.
8. Wash your hands often.
In addition, allergy and immunologist Mainardi mentioned in the Health Report that thoroughly cleaning hands is a very effective way to prevent infection, but it is often overlooked. The report pointed out that the correct hand washing time should last at least 20 to 30 seconds, and the palms, backs of hands and fingers should be carefully rubbed.