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Strengthening the immune system is very important so that our body can defend itself against various diseases, infections and viruses. The immune system is the body’s defense system that fights pathogens of infectious diseases and other negative effects on the body.
A strong immune system helps prevent many diseases and reduces the chance of developing complications when illnesses occur. In addition, strengthening the immune system can help the body recover faster after an illness.
How to strengthen immunity? Currently, there are many ways to make your body as resistant to potentially unsafe influences as possible. It is important to pay attention to proper and balanced nutrition, exercise regularly, get enough sleep, spending at least 6-8 hours sleeping.
In addition, it is necessary to minimize the impact of stress both at work and in personal life. It is advisable to give up any bad habits, from smoking cigarettes to drinking alcohol, as well as monitor hygiene and weight.
How does regular exercise affect the immune system? If you regularly go to fitness or work out in the gym, your immunity will gradually strengthen. Physical activity can have a positive effect on the immune system, as many medical studies have shown.
Experts say that people who regularly exercise, the level of protective proteins in the blood (for example, immunoglobulins) is higher than those who try to avoid any additional physical activity.
In addition, regular exercise and exercise can reduce stress levels and improve sleep quality, which also has a positive effect on the immune system. Should you understand that you urgently need to sign up for a gym? If your job is mostly sedentary, then the answer is yes.
However, it should be remembered that too high intensity of physical activity can, on the contrary, weaken the immune system, especially if a person is not used to such stress or does not rest after training. Therefore, it is important to find a balance between stress and rest, as well as choose sports that do not harm health and correspond to the level of physical fitness.
It should also be noted that if a person already has diseases or health problems, then before starting sports, it is worth consulting with a doctor to make sure that the chosen type of physical activity does not harm the body.
A properly composed diet is undoubtedly one of the most important pillars of our health. A balanced diet should provide the body with a set of essential macronutrients and micronutrients. So what changes should we make to our diet to enjoy good health at any time of the year?
The main tips and recommendations of experts are quite simple:
Remember that your daily diet should include dairy products, especially fermented milk drinks (yogurts, kefirs, buttermilk). These drinks contain probiotic bacteria called probiotics. They strengthen the body’s immune system and regulate the digestive system.
The word probiotic comes from the Greek language and means “about the bios” – for life. Probiotics are specific strains of bacteria that, when administered to humans, have a positive effect on their health. According to the recommendations of the World Health Organization (WHO), bacterial strains can only be considered probiotics if clinical trials have proven a beneficial effect on human health.
The most common probiotic bacteria are lactic acid bacteria from the Lactobacillus and Bifidobacterium families. Probiotics have a beneficial effect on the human body: they strengthen the immune system, restore the natural intestinal microflora, and suppress the development of many pathogenic microorganisms.
Food products containing probiotics are: yoghurts, kefirs, buttermilk, yogurt. Probiotics are also found in natural pickles, which are formed as a result of lactic acid fermentation: sauerkraut, pickled cucumbers.
Sauerkraut, importantly, is a valuable source of vitamin C. This healthy product contains lactic acid, which regulates the digestive tract.
Your mental health is one of the most important nuances that can affect the entire body, including weakening or strengthening its immunity. It has long been proven that stress can have a negative effect on the immune system, making the body more vulnerable to various infections and diseases.
During stress, certain hormones are released in our body that affect not only the immune cells themselves, but also the processes that occur in them. Hormones such as cortisol and adrenaline can reduce the number of lymphocytes, which are indispensable for fighting all sorts of infections and diseases.
High levels of adrenaline can reduce the activity of “natural killers” – NK cells that attack and destroy infected and diseased cells, including cancer cells. In addition, stress can cause inflammation, which also adversely affects the immune system.
Therefore, it is extremely important to learn how to “manage” stress and take measures to reduce it. Regular exercise, meditation, yoga, deep breathing, and other relaxation techniques can help. It is also helpful to build a healthy lifestyle, including a balanced diet, adequate sleep, and reducing the use of alcohol and nicotine to the point of completely eliminating them.
It is extremely important to pay attention to how much and how you sleep. Sleep plays an invaluable role in maintaining health and immunity. During sleep, the body does not just “rest” and gain strength. Cells and tissues are restored, and immune cells are renewed. Lack of sleep can impair the functioning of the immune system and increase the risk of infections and other diseases.
In particular, lack of sleep can lead to a decrease in the number and activity of NK cells, which, as noted above, our body needs to fight infections and cancer cells. Also, lack of sleep can reduce the amount of antibodies.
How much sleep do you need? Experts say that the normal number of hours of sleep for adults is from 7 to 9 hours per night. However, not only the quantity but also the quality of sleep is important for the immune system. What does this mean?
To get enough quality sleep, you need to stick to a regular sleep schedule, trying to fit in at about the same time in the evening. Keep the room quiet and dark, avoid caffeine and alcohol before bed, and engage in relaxing activities such as meditation or reading a book.
Hygiene and immunity are quite closely related, which is not surprising. Proper body hygiene can help prevent germs and infectious diseases, thereby helping to maintain a healthy immune system.
If the basic rules of healthy hygiene are not observed, infection with various pathogenic microorganisms through the skin, mucous membranes or oral cavity is possible. This can lead to the development of infections and diseases that can adversely affect the immune system.
On the other hand, excessive hygiene, such as excessive use of antiseptics or disinfectants, can also weaken the immune system, since in this case the body does not get enough “experience” in fighting germs and infections.
Therefore, it is important to adhere to the recommendations of hygienists, which include:
At the same time, one should not abuse antiseptics and disinfectants, and also try to avoid contact with sick people, especially during epidemics and pandemics.
A person’s weight can have a significant impact on the body’s immunity. Studies show that people who are overweight or obese may have a compromised immune system. This can happen for several reasons.
First, being overweight can cause inflammation in the body. Chronic inflammation can lead to increased levels of stress at the cellular level, which in turn can lead to a weakened immune system.
Secondly, excess weight can lead to a decrease in the number and functional activity of certain types of immune cells, such as neutrophils, lymphocytes and macrophages.
Finally, being overweight can increase your risk of developing diseases such as diabetes, heart disease, and certain types of cancer. These diseases can reduce the functionality of the immune system.
On the other hand, too low weight can also negatively affect the body’s immunity. Lack of nutrition can lead to a decrease in the number and function of immune cells, which can increase the risk of infections and other diseases.
Therefore, it is important to watch your weight and pay attention to proper nutrition and moderate physical activity, which can help maintain a healthy weight and immunity.
Drinking alcohol can reduce the ability of the immune system to fight infectious diseases. Alcohol reduces the number of white blood cells, cells responsible for fighting infections, which can lead to a decrease in the level of immunoglobulin A, which plays an important role in protecting the mucous membranes of the respiratory and gastrointestinal tract.
Therefore, people who abuse alcohol may have an increased risk of contracting various infections, including SARS, pneumonia, and others.
Tobacco smoking is one of the main risk factors for developing lung cancer and other respiratory diseases. Smoking can also damage the immune system by reducing the protective properties of the lungs and mucous membranes, which can increase the risk of respiratory infections such as SARS, influenza, bronchitis and pneumonia.
In addition, the nicotine in cigarettes can lower your white blood cell count, which reduces your body’s ability to fight infections.
In general, drinking alcohol and smoking tobacco not only negatively affect the body’s immune system, but also increase the risk of developing serious diseases such as cancer, cardiovascular disease, and others. Therefore, it is best to avoid drinking alcohol and smoking tobacco to maintain a healthy immune system and overall health.
If you want to strengthen your weakened immune system, the Rixos Prykarpattya health resort and its specialists are always ready to help! We know for sure that self-care is not only a healthy lifestyle, but also excellent mental health.
What do we mean by this concept? Mental health care is a set of actions and practices aimed at maintaining and strengthening psychological well-being. Mental health is a state where a person feels emotionally stable, able to adapt to life changes and socially adjusted.
It includes aspects such as the presence of positive emotions in a person, a sense of self-confidence, the ability to solve problems and make informed decisions, the ability to empathize and communicate effectively.
Mental health care can involve many different practices and strategies, depending on individual needs and preferences. Some of these may include:
Taking care of mental health is essential for general health in general, immunity and well-being in particular. It helps people overcome difficulties, maintain emotional stability and find joy in life.
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