In the winter season, you can increase the immunity of yourself and your family members and protect them from diseases, something like this ...
In the winter season, those whose immunity is weak often fall ill. Pollution is also at its peak in this season. The coolness of the wind reduces the capacity of the body to do the work. In such a situation, it is very important to have strong immunity.
What is immunity ?
Actually, immunity is the ability to fight against the toxins present in our body. There can be many reasons for toxins in the body, such as bacteria, viruses or other harmful parasites. There are many bacteria and viruses present around the body which make us prone to many diseases. Lung and respiratory problems can also be troubled due to air pollution. To protect the body from these external infections, pollution-borne problems and diseases, there is a defense system inside the body which is called immune system or immunity. If your immunity is strong, then you are protected from diseases caused by changing weather and pollution. Come, know about the ways to strengthen immunity.
Physical activity is essential:-
It is important for the body to be active to keep itself healthy and improve its immunity. Physical activity releases hormones called endorphins, which relieves stress, keeps the mind happy and increases the capacity of the body. When you do not work and eat food when you are hungry, then you become prone to many diseases related to the stomach. Physical inactivity also affects your body's immunity. To avoid this, make regular exercise a part of your routine. Exercising increases your stamina. Digestion capacity remains fine. Regular exercise reduces the risk of chronic diseases such as obesity, type 2 diabetes and heart disease, as well as viral and bacterial infections. Include walking along with yoga and cycling in your exercise. Adults get at least two and a half hours of moderate intensity exercise per week.
Aerobic exercise:- Such as walking, jogging and cycling and one and a half hour, high intensity aerobic exercise such as running. Similarly, we should also keep the habit of walking 4-5 miles daily. According to a study published in the 'Journal of the American Medical Association' in March 2020, the more you walk every day, the less likely you are to die prematurely, walking and exercising increase your life. According to the National Institutes of Health, strength training at least twice a week is also a boon for your health. It strengthens your bones, keeps diseases away and improves digestion. According to a review published in July 2020 in Clinical and Experimental Medicine, other exercises, including muscle building, are also necessary to strengthen the immune system and protect against viral infections such as Covid-19.
Get plenty of sleep
Sleep is a time when your body reacts to key immune cells and molecules such as cytokines (a type of protein that can fight, or promote) inflammation, T cells (a type of white blood cell that controls the immune response). is) and regulates interleukin 12. Getting enough rest strengthens our body's natural immunity. When you don't get enough sleep, the immune system can't do its job properly and you are more likely to get sick. A study published in the July-August 2017 issue of Behavioral Sleep Medicine found that healthy young adults with insomnia were more susceptible to the flu after getting vaccinated, compared to healthy young adults (those who did not have sleep problems). Lack of sleep also increases the level of cortisol which is definitely immune. Not good for the system either. Lack of sleep damages our immune system and reduces our ability to fight or recover from disease. The National Sleep Foundation recommends all adults to get 7 to 9 hours of sleep per night for good health. It is important to turn off the electronics at least 2 to 3 hours before bedtime, keep away from the phone and avoid violent or stressful serials or conversations.
Change in diet
By making some changes in your daily routine and diet, you can keep yourself healthy as well as improve your immunity. Include those things in your diet which will provide nourishment to your body as well as increase immunity. Do not forget to include chips, maggi, franchise, pasta, pizza, canned food, soda drinks etc. Include boiled eggs, seasonal fresh fruits, oatmeal, nuts, sprouted grains, seeds, nuts etc. along with juices, lassi etc. To increase immunity, include tomatoes in your diet, the lycopene, vitamin K, vitamin C and fiber present in them prove to be helpful in improving immunity. Similarly, citrus fruits like orange, lemon, amla are rich in vitamin C, which helps in producing white blood cells that fight all kinds of infections. Make all these things a regular part of your diet. Garlic makes our body's immune system strong enough to fight diseases by making antioxidants. An element called allicin is found in this, which gives the body the power to fight any kind of infection and bacteria. Similarly, spinach, mushrooms, sprouts etc. also make you strong from inside.
Always be happy
Whenever you get a chance, try to laugh openly. By doing this you can reduce stress and become less susceptible to disease in the long run. In addition to this your relationships can increase your sense of social support from time to time social interactions. Heart . If you are happy with this, then the body will remain strong and the viruses of diseases present in Batabaran will not be able to attack you.
Spend time with nature
To improve our immune system, spend more time with nature, natural environment gives us pure air and a happy mind. The proximity of plants makes us disease free in many ways, makes our respiratory system strong. Sit in the sun for a while every day so that you face the ultraviolet rays of the sun. Dhoom is an excellent source of vitamin D, which strengthens bones as well as strengthens the immune system.
Stay away from dirt
Apart from keeping the environment around you clean, take special care of your physical hygiene because the cause of many diseases is dirt.