5 ways to improve immunity against flu: diet bacteria reduce sleep exercise

Recently, the British “New Scientist” magazine reported that there are various factors affecting immunity, including gender, age, and genes.

Of course, these are all uncontrollable. Can they be changed through our own efforts?

The answer is yes.

  Diet: Eat more fruits and vegetables and zinc.

Studies in recent decades have shown that diet is the key to boosting immunity, and the best way is to absorb rich fruits and vegetables.

They contain both vitamins and a large number of wholesome phytochemicals.

Keeping your weight constant is also critical.

An article in the Journal of the American Nutrition Association states that those who lose weight frequently are most at risk of flu and colds.

  Studies have shown that zinc can prevent colds.

If zinc is added within 24 hours of the onset of cold symptoms, the number of cold days will be shortened.

Foods rich in zinc include: pork liver, lean meat, fish, laver, oysters, soy beans, mung beans, broad beans, peanuts, walnuts, and more.

Among them, oysters have the highest zinc content, about 100 mg of zinc per 100 grams.

Vitamin C cannot prevent colds, but it can relieve symptoms.

  Bacteria: cultivate good bacteria in the body.

The internal organs of the human body accumulate a large number of bacteria. In addition to promoting food digestion, they also have a positive effect on immunity.

Studies have shown that these visceral bacteria not only compete with harmful microorganisms for nutrition and space, but then release chemicals to assist the immune system in eliminating harmful microorganisms.

Therefore, don’t take antibiotics as soon as you get sick. Instead of “harm” visceral bacteria, try to “cultivate” them.

Drinking some probiotic-containing yogurt and eating some yogurt every day can increase the number of internal “good” bacteria and reduce the chance of “hits” for colds and flu.

  Decompression: Make more friends talk.

Damage to the immune system by stress is “transient but profound.”

Researchers at Renal University of the United States have found that if people who are under pressure are given the flu vaccine, the antibodies and T cells in their bodies do not respond positively, and the disease recovers slowly after the illness and the symptoms are severe.

Dr. Bruce Robin of the University of Pittsburgh said that people must learn how to cope with the pressure from time to time, be optimistic, positive, and maintain a sense of humor in life. The most important thing is to make friends and talk more because loneliness is the most immuneKiller.

  Sleep: Sleep for at least 8 hours.

Lack of sleep increases the chance of infection.

Studies published in the American “Internal Medicine Literature” point out that sleeping less than 7 hours a day increases the risk of colds by a factor of three.

Marco Opper, a neurobiologist at the University of Washington, said people must get enough sleep before getting vaccinated, otherwise the effect will be affected.

He recommends that adults sleep at least 8 hours and 20 minutes a night.

  Sports: Less benefits and more benefits.

Exercise can quickly boost immunity.

The British Journal of Sports Medicine pointed out that people who exercise more than 5 times a week can reduce the number of days that a cold lasts by half.

Immunologist Mike Gleason of Loughborough University in the United Kingdom said that exercise can improve the blood pumping function of the heart, so that immune cells on the wall of the blood vessel can function throughout the body through circulation.

However, too much exercise can also affect immunity.

Gleason suggested that exercise should be “less and alternating”, not more than two hours at a time, and more involved in aerobic exercises such as running, swimming.