30.08.2024
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3 min. reading How to raise immunity in autumn
How to raise immunity in autumn? Judging by the number of requests on the Internet, perhaps this is the most frequent question during the cold season. But the truth is that it is impossible to raise immunity! And what should I do to make it hurt as little as possible?The body's ability to resist disease-causing factors is inherent at birth. That is, we cannot significantly improve it. And we can only maintain it in a normal state. And the simplest things cope best with this task: physical activity, frequent walks, hardening, adequate sleep and proper nutrition.
What to eat so as not to get sick?
During the cold season, people rely on garlic, lemons, apples and other products "for immunity". But this is not enough. To "stimulate" the body's defenses, eat products containing vitamins A and D. A deficiency of the first impairs the immune protection of mucous membranes, and the second is responsible for the presence of macrophages — cells that catch and digest pathogenic microorganisms. Sources of vitamins A and D:
- milk products,
- a fish,
- vegetables and fruits of red and orange flowers.
Other components of the diet are proteins and fats. Proteins are the basis of building material for cells (including those responsible for immunity), and fats are a source of energy necessary for metabolic processes.
Source: Unsplash
Simple prevention of colds
Try to be in the fresh air every day and walk for at least 30 minutes. That's how much time the body needs to activate the immune system. In addition, walking in the fresh air is the most effective way to relieve stress.
With frequent stress, an excess of cortisol is formed in the body, which weakens the body's protective forces. That is why depressed people get sick more often.
Regularly ventilate the apartment and maintain a sufficient humidity level in it (especially important in the heating season). After traveling in public transport, wash the nasal mucosa, cleaning it of bacteria and viruses.
IMPORTANT! Do not prescribe drugs "to increase immunity". Uncontrolled stimulation of the body with really effective drugs is fraught with the development of autoimmune diseases.
Hardening as a way to increase immunity
Contrast procedures help teach the body to easily adapt to temperature changes. Plus, they train blood vessels and improve blood flow to internal organs.
How to start hardening
If your body is not distinguished by heroic health, start small - accustom yourself to washing with cold water. Do it gradually - first let the water be at room temperature, then lower it by about one degree every day. Once you get used to washing, you can move on to wiping.
Scrubbing: how to do it correctly
The procedure consists in vigorously rubbing the body with a towel soaked in water. Within 2 minutes, the neck, chest, back, thighs, and legs are successively rubbed with a wet towel until there is redness and a rush of warmth. Then the body is wiped dry
Source: Unsplash
Benefits of dousing for health
Dousing also promotes health improvement. The effectiveness of this procedure increases as the contrast between body temperature and water temperature increases. Every 10 days, lower the water temperature by 5 degrees. Make sure that the temperature in the room is not lower than 20 degrees - this way you will avoid hypothermia. And when taking a contrast shower, keep in mind that the difference between hot and cold water must be increased gradually.
And in order not to provoke insomnia, make such infusions in the morning.
A few more ways to harden
Another proven method: pour cold water into the bath so that it covers only the bottom. Walk in such water (stepping from foot to foot) for 20-30 seconds. Every day, increase the water level by about 1-2 cm until it reaches the ankles. And be patient - the result of hardening does not appear immediately. Hardening can also cause a runny nose, but this is not a reason to stop the procedures. An exception may be an increase in temperature. And do not forget about baths and saunas - one of the most pleasant ways to increase the body's resistance to infections. It is proven: bath lovers are less prone to colds.
Interesting facts about immunity
Only 10% of people in the world can boast of strong immunity. It protects them from almost all diseases. Another 10% have congenital immunodeficiency. Its main symptom is frequent, recurrent and severe diseases: pneumonia, purulent otitis, sinusitis, abscesses and so on. And in 80% of people, immunity depends on lifestyle.Frequent colds are not an indicator of "weak" immunity. If you get ARVI no more than 5 times an hour and at the same time recover quickly, then you have no problems with immunity. For children, the "norm" of colds is even more - up to 8 times an hour.There are periods in life when immunity works worse. They are called physiological immunodeficiency. The first period lasts from birth to 6 years (immunity is formed). The second occurs in adolescence (the body's defenses weaken due to hormones). The third appears in women during pregnancy, and the fourth — at the age of 65.
The opinion of the editors may not coincide with the opinion of the author of the article.
Use of photo: P.4, Article 21 of the ZU "On copyright and related rights - "Reproduction for the purpose of covering current events by means of photography or cinematography, public communication or communication of works seen or heard during such events, to the extent justified by the informational purpose."
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