1, adequate sleep: research shows that staying up late for a long time will seriously damage the human immune system and make it easier to get infected with the virus. Staying up late will consume the muscle tissue of the body. Modern people stay up late and sit for a long time, which will lead to fat accumulation. This change in nutrients in the body is not easy to be found in the short term, but will reduce human immunity in the long run.

According to experts, when infectious diseases are high or the seasons alternate, urticaria, herpes zoster and other diseases related to decreased immunity are prone to occur due to work pressure and lack of sleep. Adequate sleep should ensure your physical recovery and energy when you wake up. The average adult sleeps 7-8 hours a day, and the elderly should not sleep less than 6 hours.

2, yogurt breakfast: A study by the American Health Association found that yogurt can reduce the level of "bad" cholesterol (low density lipoprotein LDL) and reduce the risk of urinary tract infection by 47%. Probiotics contained in some yoghurts can greatly improve human immunity and disease resistance. The calorie of yogurt is about 1.5 times that of the same amount of milk, and the ph value of yogurt is low, so drinking yogurt during the day can supplement energy more than drinking it at night, and it is easy to digest and absorb.

3, eat more garlic: The University of Maryland Medical Center found that eating garlic regularly not only helps to improve immunity, but also helps to prevent heart disease. Garlic, as an Allium plant, contains bactericidal and antiviral compounds, which is beneficial to improve human immunity and fight against "invaders" with all one's strength. Allicin in garlic can inhibit the inflammatory reaction in human body and reduce the damage of free radicals to human cells.

However, allicin is volatile when exposed to heat, so it is suggested that it should be kept for 10 ~ 15 minutes after mashing, so that allicin and alliinase can interact and improve its nutritional value. Allicin has a certain stimulating effect on the stomach, so patients with gastrointestinal diseases should eat less.

4 Vegetable Chicken Soup: There has always been a saying that people drink chicken soup to cure colds. A study by the University of Nebraska Medical Center shows that chicken soup vegetables have certain anti-inflammatory effects, and some of them also have dietotherapy effects to eliminate inflammation caused by colds. Previous studies have also confirmed that chicken soup can relieve symptoms such as congestion and pain in the throat. Vegetables with chicken soup are: onion, sweet potato, radish, carrot, celery, parsley and so on.

Experts added that colds easily affect people's appetite. At this time, liquid and semi-liquid foods such as vegetable chicken soup, egg custard and noodle soup can supplement energy, improve nutrition and help restore immunity.

5, often drink honey water, Jiang Shui, lemonade: Research shows that antioxidants in honey are boosters to improve immunity; Ginger is a natural analgesic and antidote, which has certain anti-infection and influenza virus elimination effects. Lemon is rich in vitamin C and is an antioxidant. Foods rich in antioxidants and vitamin C can protect the body from free radicals and harmful molecules and promote the health of the immune system.

In addition, warm water can make pores open and sweat, and vitamin C can also relieve the symptoms of muscle pain when you have a fever. Therefore, drinking more honey water and lemonade after a cold is also helpful to relieve the symptoms of a cold.

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