Wie können Sie Ihr Immunsystem einfach verbessern?

Young fitness couple running together in urban area

So this is the simple truth, If you did not have a functioning immune system, just brushing your teeth would introduce sufficient dangerous bacteria into your bloodstream to kill you. Luckily, your immune system does a remarkable job of protecting you against naturally-occurring germs.

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But occasionally it fails: A germ invades efficiently and makes you ill. The million dollar question is how to intervene in this process and create our immune system stronger. Research and experience shows that doing these simple, everyday actions have immunity boosting forces that allow you to stay not only wealthier but healthier too. If you think that you are doing your lungs and heart a favor by smoking just “a bit,” think again. Light or intermittent smoking could be safer for you than smoking, but they still bring about loads of harm. Look at it this way, If your immune system is Superman, smoking is kryptonite. Smoking weakens your immune system interval.

The chemicals in cigarette smoke such as Carbon monoxide and tar are carried through the body by smoke, interfering with oxygen levels. Less oxygen reaches the brain, heart, muscles and other organs. They’re an ongoing source of damage to cells throughout the body, and your immune system should always work to fight this damage. Eventually, immune system can’t keep up with the damage caused by the smoke. Physical activity not only strengthens your cardiovascular system, it enhances your mood, reduces stress and promotes a great immune response in the body.

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Getting a least a mile running gets antibodies and white blood cells moving through the body quicker, so that they may detect illnesses earlier; also, a rise in circulation may also trigger the release of hormones that “warn” immune cells of intruding pathogens. You do not have to over-do it. Intense workouts may actually cause more stress on the body and depress the immune system. Don’t cheat character.

About Sleep

You might have noticed you are more likely to catch a cold or other infection when you are not getting enough sleep. Studies have demonstrated that well-rested men and women develop strong immunity against illness. Not getting enough sleep may result in high levels of a stress hormone. It might also cause more inflammation in your body. Studies have discovered that our circadian rhythms (sleep and wake cycles) really govern our immunity. Disturbed sleep patterns signifies compromised immunity. Getting about 7 to 9 hours of sleep for an adult is crucial for good health.

Faktor Ernährung

No 1 food will fend off the flu, but certain nutrients can improve your odds of fighting billions of germs, viruses, and other germs. You can practically double your immune system’s ability to resist disease with how you eat. Try eating more leafy greens, vegetables and fruits. Almost any kind is great, but if you are going to pick and choose, opt for those full of vitamins A, C, and E. Here’s why: Vitamin A (that you get from sweet potatoes, carrots, and dark leafy greens) helps white blood cells fight off infections more efficiently; it helps regulate the immune system. Citrus fruits (such as oranges, oranges, and grapefruit), in addition to bell peppers, papayas, and broccoli, contain vitamin C, which boosts the absorption of iron from plant-based foods also assists the immune system protect against illness. And vitamin E, found in nuts, seeds, and turnip greens, has been shown in scientific research to fight flu and upper respiratory ailments. Also add lean protein at every meal. One reason is that the antibodies that help fight disease are in fact made from protein.

Protein from legumes, soy, and fish (particularly oysters and crab), contain zinc, a mineral which helps up the creation of infection-fighting white blood cells; even moderate zinc deficiencies may increase your susceptibility to infections. Nuts, such as almonds and cashews, are also excellent sources of protein, in addition to magnesium, both of which help support a healthy immune system.

Schlusswort

Laughing and a general happy, positive attitude reduces anxiety levels and can encourage sleep, arguably two of the most significant elements required to give your immune system a boost. While painful emotions such as anger and despair can impair health, laughter does exactly the reverse. Research has demonstrated that even expecting a humorous encounter can improve immunity. This is because laughter increases circulation, stimulates digestion, lowers blood pressure and reduces muscle tension.

 

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