HOW TO STRENGTHEN IMMUNITY IN ADULTS?

 In the autumn and winter, when there are more viruses in the environment, it is very important to strengthen immunity.

First of all, we should care for a healthy and hygienic lifestyle.

How to take care of immunity every day?

Below 5 valuable tips.

1. Diet

Our meals should be rich in fresh fruit and vegetables, containing a lot of vitamins.

We need to limit the consumption of carbohydrates and fats as well as processed ready meals.

Let's remember about proper hydration and drink 2 liters of water a day.

2. Movement

A sedentary lifestyle makes our body hypoxic.

Daily physical activity, adapted to our capabilities, will improve cell blood supply, and thus the body's defensive functions.

3. Relax

Stress is associated with an increase in the body's secretion of cortisol.

This hormone reduces the ability to produce antibodies and disrupts the natural bacterial flora of the mucous membranes, which allows pathogens to enter the body.

4. Fresh air

Excessive dust, as well as tobacco smoke or car exhaust fumes, damage the mucous membranes of the respiratory tract and allow foreign bodies to enter the bloodstream.

5. Antibiotics as a last resort

Too frequent antibiotic therapy disrupts the body's natural protective barrier, i.e. bacterial microflora.

In addition, the abuse of this type of medication makes the bacteria become resistant to their effects.

What are the best proven ways to increase your immunity?

MEET THE TOP 7 WAYS TO SUPPORT YOUR RESISTANCE

1. Diet

A good diet focused on plant products, especially silage and other fermented preparations, sour fruit, and fresh vegetables, has a huge impact on immunity. The idea is to provide our bodies with building and energy substances, vitamins and microelements, probiotics (e.g. yogurt), and prebiotics (e.g. chicory, asparagus), strengthening the intestinal bacterial flora and stimulating our immunity. We consume food to provide the right amount of calories in the right proportion from carbohydrates, fats, proteins, vitamins, and trace elements.

Remember!

1. eat breakfast daily (energy boost from dawn),
2. eat regularly,
3. drink only water between meals,
4. eat several portions of vegetables and fruits (preferably from organic farming),
5. avoid highly processed products ( junk food, sweets, trans fats),
6. eat at least one meal with family or friends!

Care for efficiently functioning intestines and the entire digestive system is of great importance in the proper functioning of the body's defenses. Our intestines can be considered the center of our immunity.

2. Physical activity

The reduced reactivity of the immune system increases the risk of illness and complications from many infections. This may occur particularly in seasons of increased susceptibility to upper respiratory tract infections when the body is particularly vulnerable to pathogenic microorganisms. Prevention in this regard involves active activation of the body to exertion and improvement of the overall state of the immune system.

Daily physical activity is very important for the proper functioning of the body.
Up to 15 minutes of regular traffic can work wonders.

Systematic physical activity:

1. improves immunity and vitality,
2. improves blood circulation,
3. tissue oxygenation,
4. has a beneficial effect on concentration and depression,
5. helps burn calories,
6. strengthens muscles,
7. improves the appearance of our figure and skin.

3. Sleep and rest

Healthy sleep is another important element of building immunity. A tired body gradually loses
vigor slows down and weakens.
On average, we need about 8-9 hours of sleep for our bodies to function properly in the
fight for hardening. Lack of sleep in the right proportions can lead to adverse
health consequences such as:

1. a decrease in concentration,
2. a decrease in physical and mental performance,
3. an increase in blood pressure,
4. a greater exposure to diseases such as diabetes or obesity,
5. a visible decrease in the body's immune barrier,
6. the risk of depression and other mental disorders.

4. Positive relationships with loved ones

The nervous system is an important element in our body, its center is the brain, and its essence is thoughts, emotions, and feelings. More and more research is being conducted on the impact of our mood on the health condition of the whole organism, i.e. on the psychosomatic phenomenon.
Nurturing relationships with loved ones has a positive effect on our psyche. And as you know, this has a huge impact on physical health by reducing the risk of mental illness such as depression, lowering blood pressure, increasing the level of endorphins - the hormone of happiness, ultimately leading to an increase in the body's efficiency.

5. Personal hygiene, skin condition, and stimulants

Daily personal hygiene is just as important for our health as food or regular physical activity.
The skin as the largest organ of the human body plays a significant role in immunity.

It is a strong physical barrier against potentially harmful environmental factors that cause a constant attack of various microorganisms.

Hygiene is above all: regular washing of the whole body, brushing teeth - min. Twice a day, regular hand washing - before and after eating, and after using the toilet, using disposable wipes, isolating from the environment when we are sick, limiting stimulants such as alcohol or cigarettes.

Stimulants increase blood pressure, damage the nervous system, can cause cirrhosis, increase the risk of stroke, can lead to impotence. It is also worth emphasizing that even passive smoking is not conducive to immunity (!).

The skin also acts as an immune barrier by continuously taking samples of bacteria that colonize the skin. Specialized receptors in skin cells recognize pathogenic intruders and initiate an immune response that triggers the release of
antimicrobials.
Maintaining optimal skin function requires constant production of collagen, a protein that forms the body's connective tissue. Collagen not only integrates the skin but also supports the good condition of blood vessels that provide the skin with nutrients and oxygen, helping to maintain its protective functions.

Vitamin C is an important factor affecting collagen synthesis, which depends on its regular and adequate stores. If there is a deficiency in vitamin C, collagen production stops, which can have a detrimental effect on skin health and the protective barrier function. Without this vital skin cover, your health will drastically deteriorate.

6. Antioxidants

Antioxidant properties in the fight against infections and raising immunity are invaluable. The most important include vitamin C, vitamin E, vitamin A, Glutathione (prime antioxidant), L-Carnitine, Coenzyme Q10, Alpha-Lipoic Acid.

The most popular of all the above is certainly vitamin C, and it is used by all those who come across an infection.
For a healthy body, small portions of vitamin C are usually acceptable (60 mg women, 90 mg men). However, more and more statistics say that high amounts have a beneficial effect on the body. Prophylactically to strengthen immunity up to 1000-2000 mg of vitamin C per day. In cold conditions, this amount with the low absorption of ordinary forms of vitamins is not enough.

The inability of people to produce vitamin C is a key reason why we suffer from many diseases. People with the highest levels of vitamin C in their blood have a lower risk of mortality.

7. A healthy liver

The liver is a powerful organ that performs many key functions in our body. The most important of them include immunological functions - one of the extremely important activities is the protection of cells against pathogenic microorganisms, as well as the neutralization of toxins. Care for her condition is important for the functioning of the immune system.