Now, let's see what factors will affect immunity.
The first is heredity. Human immunity is first related to the genes that determine each individual's immune system.
The second is age. With the increase of age, people's immune function will gradually deteriorate. The third is diet. The food we eat every day contains many nutrients, which can enhance our immunity, such as protein, vitamins and minerals.
Folic acid, beta-carotene, iron, zinc, copper, selenium, etc. If the human body lacks these immune components, it will be seriously affected. Therefore, the influence of diet on immunity is great, so we must pay attention to it.
The fourth is mental stress. As we all know, stress has a great impact on health, because it has a great impact on the immune system and endocrine system, because stress will make us nervous, anxious and depressed, and it will reduce the number of natural killer cells and the activity of lymphocytes. So we need to use decompression and stress management to enhance immunity.
The fifth is sleep. The immune system operates according to normal day and night rules. Lack of sleep and frequent staying up late can damage immunity. Therefore, it is necessary to develop good sleep habits and refuse to stay up late, so that the immune system can be conditioned.
The elderly should pay attention to five things: eat three meals a day, enhance immunity and be healthy with you.
1. Balanced diet
So far, scientists have found that in order to maintain human growth and health, the human body must supplement more than 40 kinds of nutrients such as protein, carbohydrates, fat, vitamins, minerals, water and dietary fiber, which are essential nutrients for the human body. Those nutrients that the human body cannot synthesize by itself and can only rely on food intake are called essential nutrients.
These 40 nutrients must exist at the same time and be indispensable. This is because nutrients can't play a role in the body alone, they are in series and complement each other. For example, "calcium" is very important to people, but we must contain magnesium and vitamin D at the same time, so that calcium can be absorbed and utilized. Therefore, the elderly should remember not to be partial eclipse in their daily diet, and must supplement various nutrients in a balanced way to enhance immunity.
It is best to have 1-2 cups of milk, 500 grams of vegetables, 2-3 servings of fruit, and about 50 grams of fish, meat and eggs every day.
Eat less sweets.
Sweets can affect the production and activity of white blood cells and reduce the body's ability to resist diseases. In addition, often eating sweets without restraint will accelerate aging.
3. Less oil
Eating too greasy food will affect the immune function of the body. Old people had better choose good vegetable oil and use less oil in their daily life. Proper use of good healthy fats, that is, fats with high monounsaturated fatty acids (such as olive oil, tea oil, peanut oil, soybean oil, etc.). ), and try to avoid using saturated fatty acids (such as lard, butter, coconut oil, etc.). ) and trans fatty acids (such as margarine in bread, cakes and Chinese and western cakes), especially fried foods and fried food fats.
4. Eat more vegetables and fruits
We should choose fresh and healthy vegetables and fruits. The choice of vegetables and fruits should be fresh and colorful (such as red, orange, yellow, green, blue, purple, black and white). It is suggested that you eat five different vegetables and fruits every day, especially yellow-green vegetables and citrus fruits. Vegetables and fruits have many similar characteristics in chemical composition and nutritional value. Besides vitamins, minerals, fibers and carbohydrates, it is also rich in a variety of organic acids and aromatic substances, especially vitamin A, vitamin C, vitamin E, folic acid, carotenoids and polyphenols.
Quit smoking and drink less.
Smoking and drinking will affect immunity, especially smoking, which is harmful. Because when smoking, human blood vessels are prone to spasm, the blood supply to local organs is reduced, and the supply of nutrients and oxygen is reduced, especially the oxygen and nutrients in respiratory mucosa are insufficient, so the disease resistance is also reduced. Moreover, heavy drinking will seriously weaken the normal function of various immune cells, and also affect the function of liver and pancreas. So we should try our best to quit smoking and drink less.