Immunity is our own barrier, it can protect our bodies from external influences, maintain our health and balance, and it is also the first line of defense for our bodies to resist the infection of external pathogenic microorganisms, and it even determines our recovery process.
Immunity will decline with the long-term fatigue of the body and gradually weaken with the aging of the body. Some surveys show that staying up late for a long time, anxiety and sedentary will lead to decreased immunity. If the diet is not balanced, the lack of adequate vitamins and nutrients will also lead to a decline in the ability of the immune system, and the body's resistance to the outside world will also decline.
How to improve immunity? Ensure a healthy and balanced diet, especially vitamin C, which can promote collagen synthesis, help maintain the integrity of skin and mucosa, protect the cell membrane of white blood cells from oxidation, enhance the phagocytosis and lethality of white blood cells, and promote antibody synthesis.
The National Health Commission suggested that a reasonable diet and balanced nutrition should be guaranteed. Everyone can eat cereals and potatoes, increase the intake of essential fatty acids, eat more fruits and vegetables, and ensure water supply.
Ensure the intake of high-quality protein (150 ~ 200g) every day, such as eggs, soybeans, fish, shrimp and lean meat. We should also ensure that we eat enough fresh vegetables, such as fungus, mushrooms, radishes, Chinese cabbage and so on. And we can also take Chinese dates, Chinese yam and Chinese wolfberry, which are homologous to medicine and food. You can also eat some nourishing mutton in winter.
In addition to eating, we should also ensure the regularity of work and rest, get enough sleep, keep exercising, adjust our mood, sleep well, maintain personal hygiene and warmth, and improve our immunity.
reference data
[1] Geng xingmin. Enhancing immunity is the foundation of "epidemic prevention" [N]. China Women's Daily, 2021-1-09 (008).
[2] Chu Chao. Staying up late, anxious and sedentary reduce immunity [N]. Health Times, 2021-10-28 (016).
[3] Chen Chen. Guard immunity? Start with the supplementary dimension C [N]. Senior Daily, 2020- 12- 17(006).
[4] Yang Xu. Resist the virus? Improving immunity is the key [N]. Public Health News, 2020- 12-23(022).