Cold and flu season is here. Is your body in shape to fight off viruses and fend off germs that could make you ill? Otherwise, start with these 10 easy habits that can allow you to stay healthy all season long. Some nutrients and foods which researchers believe may improve the immune system are easily available in a number of healthful foods.
알고 계셨나요?
According to the National Institutes of Health, hormones (such as cortisol) that hang around during chronic stress can put us at risk for obesity, cardiovascular disease, cancer, and many different other illnesses. Take some time from your day to do a relaxing activity you like, meditating, going for a walk, being out in nature or simply a taking a long luxurious soak in the tub.
An article in the journal Alcoholism: Clinical and Experimental Research says that alcohol abuse can lead to immunodeficiency, which makes you vulnerable to bacterial pneumonia, tuberculosis, and other communicable diseases. But some reports still say that the moderate use of alcohol (one drink daily for women, and two for men) has not been associated with negative effects on the immune system but it does impact on your risk for cancer and other medical issues.
기억하세요
Alcohol is a toxin so really my advice if you want good health is not any alcohol consumption. Data from studies show that regular exercise reduces the amount of sick days. In three different studies women who participated in 35-45 minutes of walking, five days per week, for 12-15 months experienced a reduced number of sick days in comparison to the control (sedentary) group. A consistent fitness program a part of your ticket to better health! Water helps to cleanse the body and eliminate toxins, such as germs.
By keeping body systems, particularly the respiratory system, well hydrated, you can boost your virus-fighting potential. Aim for a minimum of 8 cups of filtered water per day to help fend off germs. According to authors of a sleep study published in 2001 in the journal Seminars in Clinical Neuropsychiatry, only a couple days of sleep deprivation is detrimental to one’s immune system. The average adult requires 7 to 8 hours of sleep each night, even though some people today need as few as 5 hours, though others need as many as 10 hours. Make certain to avoid caffeine and other stimulants before going to bed to make certain you’ll be well rested and attempt to get to bed early, around 9pm, if you would like to reap the maximum benefit.
Rest!
The body repairs and regenerates during sleep also produces melatonin that’s not simply a sleep hormone but also the body’s most powerful antioxidant. When you eat veggies from the brassica family, including broccoli, Brussels sprouts, cauliflower, and cabbage, they produce a compound that could block the growth of cancer cells and boost your immune system, according to research published online in the Journal of Nutritional Biochemistry from the University of California, Berkeley.
Choose many different veggies, such as broccoli, to meet your daily quota. In an older but still relevant study published in the 1983 edition of the Medical Journal of Australia, immune system markers in 35 smokers were analysed before they quit smoking and then again 3 months after they’d quit. In comparison to a control group who continued to smoke, the ex-smokers had significant, positive changes in several measurements of the immune systems. Smoking and using tobacco products leads to a range of health issues, which is just one more you can add to your listing for reasons to stop.
최종 참고 사항
Research conducted by scientists at the University of North Carolina at Chapel Hill School of Medicine has shown that obesity prevents the immune system from working properly, increasing its exposure to disease. In the study, obese mice were 50 percent less effective at killing the flu virus, compared to lean mice. The researchers think that the same is true in humans. Also carbohydrate intake especially sugar negatively impacts in your immune health. When you are exercising, intensity issues. Your workouts don’t need to be strenuous to supply immune-enhancing benefits. A study published in Medicine and Science in Sports and Exercise found that upper respiratory infections were more prevalent among athletes during heavy training. So in case you wish to remain healthy and well exercise softly.
