Good immunity is the key to personal health. The balance and integrity of nutrient intake is the key to maintain immunity. Nutrients related to immunity are:

① protein is the main component of leukocytes and antibodies. Experiments show that the number of lymphocytes in immune cells will be greatly reduced in people who are seriously deficient in protein, resulting in a serious decline in immune function.

(2) Vitamin A (and β-carotene) are closely related to maintaining the health of epithelial and mucosal cells (they are the first line of defense against pathogen invasion), and they participate in capturing free radicals that destroy cells. At the same time, vitamin A can maintain normal visual response and normal morphology and function of epithelial tissue.

③ Vitamin B family is closely related to the normal metabolism, growth and division of cells, and the lack of any member of vitamin B family will reduce the vitality of cells.

④ Vitamin C can protect cells, enhance the activity of white blood cells and antibodies, stimulate the body to produce interferon (an active substance related to immune function) to destroy viruses and reduce the loss of white blood cells.

Vitamin c can prevent and treat colds. It can enhance human immunity, promote the formation of cold-resistant constitution and prevent the invasion of influenza virus.

Vitamin C can prevent and treat osteoporosis. Bone is not formed by calcium alone. Collagen can make reticular tissue compact calcium, and the formation of collagen is inseparable from vitamin C. ..

Vitamin C can prevent and treat stroke and arteriosclerosis. Vitamin C has antioxidant effect, which can prevent low-density lipoprotein and cholesterol from adhering to the blood vessel wall. At the same time, it can also turn cholesterol into bile acid and excrete it, promote the growth of collagen in blood vessel wall and prevent blood vessel rupture.

Vitamin c can prevent anemia. Anemia needs to be supplemented with iron folic acid tablets, vitamin C and other ingredients. Vitamin C can help intestinal tract fully absorb iron, make iron fully utilized by human body, and promote the formation of hemoglobin in bone marrow.

Vitamin c can prevent the formation of pigmentation. Vitamin C is a good whitening product, its powerful antioxidant effect can effectively inhibit the activity of melanin, has whitening effect, and can effectively prevent the formation of pigmentation.

⑤ Vitamin E can enhance the activity of T lymphocytes and produce antibodies, thus eliminating viruses, bacteria and cancer cells. Vitamin E can also keep white blood cells constant and prevent white blood cell membrane from peroxidation.

⑥ Vitamin B6 can maintain the activity of the immune system, and if it is lacking, it will cause the degradation of the immune system.

In addition, folic acid, vitamin B 12, iron, zinc and other minerals in nutrients are all related to immunity. The core elements of SOD enzyme that have been widely discussed recently are minerals such as zinc, selenium, copper and manganese. Seaweed, green algae, whole grains, fruits and vegetables all contain trace minerals. So eating these foods often helps to enhance immunity.

Malnutrition will lead to decreased immunity and increased sensitivity to infection, and infection will increase the body's demand for nutrients, at the same time affect or limit the absorption of nutrients, further induce malnutrition, aggravate infection and even lead to death, which is the pathological law of many infectious diseases. Malnutrition can be divided into two categories. Malnutrition caused by insufficient food supply or partial eclipse leading to insufficient intake of nutrients (exogenous) is called primary malnutrition; Malnutrition caused by poor digestion and absorption or increased consumption (such as excessive secretion, excretion or increased metabolism) is called secondary malnutrition. For the latter, it is mainly solved by treating the primary lesion. For the former, we should strengthen nutrition supply, change bad eating habits and solve the problem of malnutrition. General malnutrition is often the result of the lack of various nutrients and the imbalance between nutrients, especially closely related to vitamins A, B, C, E, folic acid, pantothenic acid and trace elements such as iron, zinc, iodine and selenium. In addition, excessive calories and excessive intake of fat and cholesterol also have a great impact on the immune function of the body. Therefore, improving nutrition can effectively improve immune function, enhance resistance to viruses, bacteria and other infections, and maintain health.

(2) Exercise improves immunity.

Proper exercise is very helpful to enhance immunity.

Moderate and severe exercise can increase immunity, but long-term continuous exercise can reduce immunity, because after continuous exercise, plasma? When the concentration of amino acids decreases, the concentration of glucose in blood decreases, and free radicals and prostaglandin increase, which further affects the function of lymphocytes and reduces immunity.

① Aerobic exercise enhances immunity. The types of exercise include aerobic exercise and anaerobic exercise. Aerobic exercise refers to the exercise of large muscle groups, including walking, jogging, running in situ, swimming, climbing stairs, cycling, boating, skating, dancing, playing basketball, tennis, badminton and so on. During aerobic exercise, the metabolism in the body is sufficient to provide oxygen, which can improve the oxygen intake of the human body and improve the cardiopulmonary function. Anaerobic sports include weightlifting and sprinting. During exercise, the metabolism in the body is in a state of hypoxia. This kind of exercise can increase muscles, but it is not good for the heart, and it will also lead to an increase in blood pressure. So advocate aerobic exercise.

② Exercise reasonably to enhance immunity. Everyone has a certain range of pulse rate during aerobic exercise, so the intensity of exercise varies from person to person. Before exercise, we should first scientifically calculate the number of heartbeats that help improve immunity during exercise: using the formula (220- 60% ~ 70% of age), the interval number is the most appropriate number of heartbeats during exercise, and then choose the exercise that suits you best according to this number of heartbeats. The main principles of fitness exercise are: aerobic exercise, large muscle groups, regular repetition, 3-5 times a week, preferably 1 time a day, lasting 30-60 minutes each time, and the energy consumption of each activity is 1005.6 ~ 1257 kJ (240-300 kJ) in turn.

③ Excessive exercise reduces immunity. Moderate exercise to enhance immunity is aerobic exercise three times a week. Excessive intensity and density exercise (aerobic exercise more than five times a week) will reduce immunity, mainly because excessive exercise destroys one's own immune system and leads to decreased immunity.

(3) the improvement of psychological immunity

① Psychological factors play an important role in regulating human immune function. Medical research has found that if people are in a psychological state of doubt, extreme irritability, jealousy, depression, pessimism, loneliness and anxiety for a long time, their immune function will be weakened. Because when people's brains perceive subtle psychological changes, the inferior colliculus will transmit negative psychological emotions to the pituitary gland to secrete hormones and guide adrenaline to secrete and fight; If psychological stress is long-term, the brain will also order the body to make a corticosteroid converted from cholesterol, which is a stress protein. If it accumulates too much in the body, the activity of immune cells will be hindered. In the long run, you can't get out of trouble. Therefore, the body's resistance to external pathogens and bacteria is weakened.

In other words, short-term psychological stress will inhibit immunity, but if you face strong psychological stress for a long time, it may cause great and lasting damage to immune function.

The body needs exercise, and so does the mind. Psychological exercise is the need of health, a measure of balance adjustment and an important means to enhance immunity.

People's psychology can be divided into positive psychology (such as happiness) and negative psychology (such as anger and unhappiness). ), and the psychology must be controlled. Take happy and unhappy psychology as an example. If "happy" is excessive, it will lead to extreme joy and sadness. Excessive unhappiness leads to sadness, and depression leads to liver damage. 80% patients with peptic ulcer have a history of psychological depression. Children who are often criticized for eating often have indigestion. As for "qi disease" and "qi burst", hypertension and stroke are also common occurrences.

Psychology is not uncontrollable, the key is the usual exercise.

Look at the problem in two, not at "death".

Cultivate a wide range of interests, such as calligraphy, painting, planting flowers, etc. Choose what you like and cultivate your self-cultivation.

Don't often lose your temper for no reason, do what you can, have self-knowledge, trust others and think for others.

Learn to vent. If you are happy, you can dance and sing; If you are sad, don't ask in your stomach, but tell your friends or cry. Making friends, getting rid of loneliness and taking part in some physical exercises will play an auxiliary role in psychological exercise.

In short, we should master it in psychological exercise; When you are angry, you should be calm; Transfer and restraint when overjoyed; Sadness should be released in time and resolved by itself; When thinking, be scattered and amused; When you are sad, you should transfer and entertain; Seek support and help when you are afraid; When you panic, you need to be calm and calm.

Medicine warns people that the negative pressure brought by psychological pressure has caused a significant upward trend of physical and mental diseases. This situation should attract the attention of all sectors of society. So, how to carry out self-decompression exercise?

Appropriately reduce the living requirements. There are not a few people who are strict with the high standard of living. These people should learn to relax moderately.

Accept help. Don't think you can do everything well. If you encounter something beyond your power, you'd better ask others for help;

Don't do several things at once. Don't always think that you can do several things at once. Instead of busy doing several things at the same time, consider how to improve efficiency;

Do housework separately. It's best to divide the housework into several parts. Clean the bathroom today, clean the room tomorrow and clean the windows the day after tomorrow. Psychologists believe that moderate housework will not only make people feel tired, but also bring people a sense of pleasure;

Take an active part in physical exercise. Any physical activity can make people feel comfortable, but the premise is not to exercise too much. In addition, instead of using fitness equipment at home, it is better to go for a walk in the park, play football with friends or climb mountains and swim;

Take some time for yourself. Learn to leave more time for yourself. If a person is always idle, it will make people around him nervous. If you feel tired, you must rest; Even if you are not tired, you might as well lie down and relax for a while so as to cherish yourself.

Sighing is a self-regulating exercise of people's various psychology, which is beneficial to the enhancement of immunity.

Psychologists used to check the blood pressure, heartbeat and breathing of athletes and candidates preparing for the exam before the game, and then let them sigh. The results show that their blood pressure drops, their heartbeat and breathing are slower and smoother than before, and their psychological tension has improved. These are all conducive to improvisation and have a good effect.

Psychologists point out that when people are sad, sad and anxious, they will feel suddenly enlightened after sighing. When you are frightened and disappointed, you will feel calm and calm after sighing; Sighing can effectively alleviate the pain when the disease is bothering you. This is because sighing can make the diaphragm rise in the body, promote the discharge of lung gas, increase vital capacity, and thus get enough oxygen in the blood; Sighing can also speed up blood circulation, make the body in a relaxed state, thus improving the disorder of brain excitement and inhibition, thus eliminating sadness, pain and anxiety.

Sighing and sighing have different personal effects when inhaling and relaxing. Mouth shapes such as "bite", "ha", "shout", "shh", "blow" and "hi" should be used purposefully. Health experts have recorded that the lungs have a "bite" disease, which can moisten the lungs; If the heart has a disease, it can replenish the heart; If there is a disease in the spleen, you can "call it" and strengthen the spleen; If the liver is sick, you can nourish it. Kidney disease, can "blow", can be with the kidney; Sanjiao has a disease called "Xi"