Technologies to strengthen the immune system

Most of us have respiratory tract infections, colds and other bacterial diseases many times a year, for various reasons, from lack of personal hygiene to the lack of nutrients that strengthen the body. 39, immunity of the body.
Here are 10 tips to boost the immune system and prevent infections, according to the British Daily Mail:

1 – a variety of diet

A diet rich in fruits and vegetables guarantees you a large amount of antioxidants. The most important vitamins that promote immunity are vitamins A and C found in vegetables and vitamin D, which is found in fatty fish meat, dairy products and eggs, as well as zinc, which is found in beans, legumes, nuts and seeds.

The above vitamins also help make white blood cells more effective at controlling bacteria and viruses and strengthening the immune system.

In addition, plant pigments such as flavonoids, found in roses and raspberries, carotenoids in carrots, sweet potatoes and lycopene in tomatoes, strawberries and cherries contribute to enhancing body immunity, to prevent cell and tissue damage and to reduce inflammation.

2. Get enough sleep

You may have heard of the importance of getting enough sleep, but have you ever associated the problem of insomnia with immunodeficiency?

In a study published last year in the journal Sleep, the researchers took blood samples from 11 pairs of identical twins with different sleep patterns and found that the twins, who did not sleep enough, had immune system weaker than their siblings.

Experts recommend taking a number of soothing nutrients, such as magnesium, which is found in lush vegetables, nuts and seeds, and alginate in green tea, for a calm and comfortable sleep, as well only to create an atmosphere conducive to sleep in a room in the shelter of light.

3. exercise

Some experts believe that exercise can help eliminate potential pathogens by maintaining lymphatic system movements, encouraging the body to eliminate toxins from the lungs and skin and increasing respiratory capacity and sweating.

According to a study published in April this year in Frontiers, moderate and regular exercise is beneficial to the health of the immune system.

4. Take vitamin D

A new study published in the British Medical Journal last year suggests that adding more vitamin D to the diet can reduce the risk of colds and respiratory infections such as pneumonia and pneumonia.

The study indicates that taking daily or weekly vitamin D effectively contributes to enhancing immunity. The study advised continued exposure to the sun to obtain this vitamin.

5 – take vitamin c

Experts recommend consuming 100 to 200 mg of vitamin C daily to treat respiratory infections, strengthen the immune system and relieve stress.

6- Eat some garlic

Garlic is one of the most anti-inflammatory foods, fighting bacteria and fungi, and helps strengthen the immune system by strengthening the microbial balance of the intestine.

7. Learn more about probiotics

Many studies have linked the immune system to the health of the intestine, which contains 80% of the body's immune cells, which are the main gateway to infection, thus supporting the body's immune system. gut with beneficial live bacteria called probiotics "Body.

Studies indicate that a person's diet and stressful lifestyle can have an adverse effect on intestinal bacteria, especially in winter. Intestinal microbes should be supplemented by dietary supplements or by the consumption of fermented foods, pickles and cabbage.

8. Eat mushrooms and oats

Carbohydrates found in fungi and oats, called beta-glucans, are the most common types of carbohydrates that can boost the immune system and reduce the incidence of upper respiratory infections and colds. Therefore, increased consumption of foods containing beta-glucan carbohydrates may be helpful in strengthening the immune system in the winter.

Beta glucan is also present in other foods such as barley, wheat and seaweed.

9. wash hands continuously

Handwashing can help prevent colds and upper respiratory tract infections up to 21%. According to the US Centers for Disease Control (CDC), a person continuously touches the face, nose, mouth and eyes involuntarily and spontaneously, causing the entry of germs into the body through these areas and causing disease.

10 – zinc intake

A study published in the Journal of the Canadian Medical Association in 2014 found that consumption of 10 to 15 mg of zinc sulfate was beneficial for the prevention of colds, especially in children. Nutritionists are advised to take zinc supplements one hour before each meal or after eating for two to three hours.