After

entered the winter solstice, it was the cold day of “shujiu”. There are more and more people with cold and upper respiratory tract infection, and the topic of how to improve immunity is paid attention again. The so-called immunity of

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is actually the human body’s resistance to the occurrence of diseases or the invasion of pathogens. For thousands of years, human beings have been able to survive in an environment that is both suitable for survival and full of danger, which is due to the protection of the body’s immune barrier. If the immune system can not play a normal protective role for some reasons, it will easily lead to bacterial, viral, fungal and other pathogens. At the same time, low immunity can also promote the human body to “monitor” the ability of cell mutation, allowing the development of cancerous cells, eventually leading to cancer. In the same environment, why are some people ill while others safe? When an infectious disease is prevalent, why can some people be safe and sound, while others often “hit”? The reason is that different people have different immunity. Good immunity is the cornerstone of human health. How to improve immunity is an eternal topic. In fact, it is not difficult to improve immunity. In fact, there are many such methods in daily diet and living habits. The following aspects are effective and not difficult to achieve. How can

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improve immunity?

1. The balanced diet of

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should be reasonable, which can provide reasonable nutrition for the body and is the basis of enhancing immunity. The establishment of normal immune barrier, the proliferation and renewal of immune cells, and the formation of various antibodies are inseparable from a reasonable diet. First of all, protein should be appropriate. Protein is the main component of body cells (including red blood cells, white blood cells, phagocytes, etc.) and antibodies. If protein is seriously deficient, the number of somatic cells and immune cells will be greatly reduced, resulting in serious decline of immune function. It is recommended to eat eggs, poultry meat, aquatic products and soybean products with high quality protein.

vegetables and fruits are not only rich in vitamins, minerals and dietary fiber, but also contain many phytochemical substances, such as flavonoids, anthocyanins, resveratrol and other antioxidant components. Fungus and algae food is rich in polysaccharides, which can nourish the immune system. Long term consumption can prevent the formation of tumor. These components are mostly found in dark fruits and vegetables (such as green, red, orange, purple, etc.). Such as Lentinus edodes, Ganoderma lucidum and other mushrooms contain a variety of polysaccharides, which have immunomodulatory effects on the body, including activating macrophages, B lymphocytes and T lymphocytes of the immune system, activating complement, promoting the formation of interferon, promoting the formation of interleukin, and inducing the production of tumor necrosis factor. Broccoli, cauliflower, mustard, cabbage, radish and other cruciferous plants contain isothiocyanate, strawberry, blueberry, kiwi fruit and citrus are rich in antioxidants, which can activate immune cells and enhance immune function. The number and activity of interferon and various immune cells are related to vitamins and minerals. For example, vitamin E can maintain and restore immune function, delay the decline of immune function; vitamin C can improve the ability of white blood cells to fight infection; zinc may increase the content of albumin in blood and restore thymus function; selenium can improve the immunity of human body to a variety of diseases. At present, the lack of some vitamins and minerals (such as vitamin A, vitamin D, some B vitamins, calcium, iron, etc.) among Chinese residents is still relatively common. It is of practical significance to take some nutrient supplements (including different vitamins and minerals, as needed) produced by regular manufacturers to improve immune function. In particular, pregnant women, nursing mothers and elderly people and other special groups. How can

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improve immunity?

3. Moderate exercise is the key.

physical exercise can not only mobilize the vitality of the body, but also ease the mood, reduce mental pressure. Regular moderate exercise can enhance the immune system function of the body, such as fast walking, jogging, dancing, swimming and other aerobic exercises are the best way to enhance immunity. Five times a week, no less than 30 minutes each time. As long as you persist for a period of time, the number of immune cells in the body will increase, and the resistance will also increase relatively. Exercise as long as the heart rate can be accelerated, even a walk after dinner is good.

4. It is necessary to stop smoking and limit alcohol consumption. Carbon monoxide, smoke particles and tar produced by the burning of

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tobacco can cause chronic hypoxia, shorten and irregular cilia of bronchial epithelium, dysfunction of expectorant function of cilia, and decrease of phagocytic power of phagocytic cells in alveoli, thus greatly weakening the resistance of respiratory tract. Alcohol mainly decomposes in the liver, which increases the burden of hepatocytes, and at the same time, causes the decrease of phagocytic function and the disorder of humoral and cellular immune functions. It is suggested that the amount of alcohol consumed by each person should not exceed 25g per day (converted into high-grade liquor about 50ml, wine no more than 250ml, beer no more than 750ml), and women should be about halved.

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5. Psychological balance, anxiety, tension, anger, fear and other emotions will inhibit many aspects of the immune system, such as inhibition of phagocytosis of macrophages, inhibition of T cells secreting a variety of interleukin, reducing the production of interferon, reducing the production of antibodies. Some studies have shown that the cellular immune function of primary school students was measured at the beginning of school and during the final examination. Due to excessive stress, it was found that the immune function decreased significantly during the examination. To ensure a good sleep and rest,

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work overload for a long time, the body will continue to be in a state of fatigue, which will greatly reduce the body’s immune function, which is also an important reason for many elites to die young at the peak of their career. Ensuring enough sleep time is an important means to improve immune function. Although there are some individual differences in the sleep time of each person, it is the best for adults to sleep seven hours a day on average. Some probiotics and proliferating factors (prebiotics) of

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can change intestinal flora and improve metabolic syndromeIt even provides a possible direction for the treatment of obesity. It has been a long time to study and use microecological agents to improve immunity in vivo. Bifidobacterium enterica and Lactobacillus have broad-spectrum immunogenicity, which can stimulate the lymphocyte division and reproduction of human immune system. At the same time, it can also mobilize the non-specific immune system, remove all kinds of pathogenic microorganisms including viruses, bacteria, chlamydia, etc., and produce a variety of antibodies, so as to improve the immune capacity of the human body. For healthy people, it is advisable to eat more yoghurt rich in probiotics and other foods. For the healthy marginal population, microecological agents can be used to regulate the microecological balance in the body and maintain intestinal health. Foods rich in Lactobacillus acidophilus and Bifidobacterium can effectively rebuild the ecosystem of beneficial bacteria in children’s intestines, inhibit harmful bacteria and increase intestinal immunity. Children over 2 years old, if gastrointestinal function is weak, can take this kind of food appropriately. “

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