8 ways to boost immunity. The only thing that works

Immunity - an amazing thing. Everyone knows that we have it, and that it is terribly important. Someone is sure that he is hiding in the gut (thanks to advertising). Someone says something about the lymph nodes. Someone with honest eyes can say that the immune system - it is a piece stronger "Faust" by Goethe, and will be right.

But how could anyone not applied to immunity, the majority believes that it should be strengthened or improved. In general, do something so that it will protect us from all the world: and from the flu, and fatigue. Some recall that on something there helps cancer.

How to increase immunity

The main secret of immunity that is not a single entity but a whole system. And not even the bodies of the system. The immune system is much more complicated than, say, cardiovascular system. It works even at the cellular level.

And there are no studiesHow to boost your immune systemThat somehow would prove that this or that pill or that the grass, this or that habit is required to strengthen your immunity.

Yet over the years research scientists have accumulated a lot of data that say: yes, a healthy lifestyle, helps the immune system fight disease. But what exactly do they mean by a healthy lifestyle? Only eight boring rulesHow to boost your immune system.

1. No smoking

In the mouth of the smoker creates a real hotbed of inflammationEffect of smoking on immunity in human chronic periodontitisThat diverts the immune system. Smokers easier to get the disease, even so serious as tuberculosisCigarette smoking impairs human pulmonary immunity to Mycobacterium tuberculosis.

About the other horrors do not want to think, but have: smoking causes cancer. That's because it works against the immunity. Want to boost immunity - quit smoking.

• How to quit smoking 11 best ways, according to scientists →

2. Not to drink (at least not to get completely drunk)

experiments have shownAlcohol exposure differentially effects anti-tumor immunity in females by altering dendritic cell functionThat alcohol can inhibit the activity of anti-tumor immunity, increases the risk ofConcurrent gut transcriptome and microbiota profiling following chronic ethanol consumption in nonhuman primates. colon cancer and liver diseases.

In general, do not want cancer - do not drink, or disable anti-tumor immunity.

• As a rejection of alcohol helps to achieve more in business and life →

3. There are a lot of vegetables and fruits

If you already have and do not smoke and do not drink, eat fruits and vegetables. It sounds deadly dull. As there should not be any special goji berries or tapioca, and all that will fall.

And garlicBiological properties of garlic and garlic-derived organosulfur compounds. can, and gingerAnd lemons. All this will help15 Foods That Boost the Immune SystemBut only if you have a snack of normal meal of white meat and piles of vegetables.

Fruits and vegetables help to even better respond to some vaccinationsEffect of fruit and vegetable consumption on immune function in older people: a randomized controlled trial.

• 15 unusual vegetable salads →
• 5 fruit salads that are worth a try →

4. Sleep

Probably, the most simple and obvious way to boost immunity - sleep. If you often get sick - then grab the throat, the snot will flow - you may have a little sleep.

Research has shown6 Immune System Busters & Boosters: People who spilled his heart's content, even on flu shot They respond better enough sleep.

• Catch up on sleep on the weekend - a matter of life and death. Scientists tell us why →

5. Do sport

Sport helps in several ways. First, athletes really less sick. Secondly, sport regulates sleep (as we have already said about him). Third, the sport helps fight obesity. What does the obesity? With that, it is another factor.

• How long should I work out in a week to be healthy →

6. Hold the weight in the normal range

The fact that adipose tissue is not just lying on his stomach and internal organs and sometimes sways. It produces hormones. Bit hormones. But they contribute to the inflammatory processes in the body.

That is overweight creates an invisible but palpable strain on the immune system. And resources are spent on the struggle not only against external aggressors, but also with his body.

• How to lose weight in the past month: operating manual →

7. Do not be nervous

On how not to worry and remain calm in any situation, even if the world collapses around at Layfhakere there hundreds of materials. So when stalking anxious thoughts, read a new article, calm down and think about what you have just a little bit to enhance immunity.

But seriously, the stress hormones and really disrupts the immune system, so do not give them a chance - learn to relax sometimes and say, "Fuck it all." This is not the worst method of maintaining immunity.

• How to find freedom through an approach "Fuck it all!» →

8. Do not run up against infection

This will help if you do not improve the immune system, or at least keep it. Enough, for example, be vaccinated against the flu, wash your hands, do not buy suspicious products, and ventilate the room in time to treat the teeth and other trouble spots.

In general, in order to cope with what you can, remove the bacterial and viral load with immunity.

• 3 myths about hand washing, refuted by scientists →

see also

• How long infectious period, influenza, chicken pox and other diseases →
• Gastritis: whether there can be cold food and not get sick →
• TEST: Guess the disease on its old name →