11 ways to increase your immunity naturally
There have been many studies around the world on how people can stay healthy and how to increase the body’s resistance to disease.
Physicians and nutritionists say that when the body’s immune system is not strong, people are easily weakened even with a small illness and the onset of the disease is strong.
Doctors are mentioning that eating habits and way of life are very important in this case.
The most common types of food people eat are – sugars, proteins and fats.
This type of food is a must for the body. The human body’s immune system depends on vitamins and micronutrients.
Keeping the body healthy is important in the current season. You can eat several foods this season to prepare the body to fight against the disease. Take a look at what boosts immunity by playing:
Eat balanced and nutritious food. Eat lots of vegetables and fruits. It is better to take whole fruit instead of fruit juice. It also contains fiber along with nutrition. Drink enough water, 8 to 10 glasses. Avoid fast food, oil-fat and spicy foods as much as possible
Protein increases the internal capacity of the body, provides strength to fight against diseases. This season you need to eat high quality protein foods to keep your body healthy. Protein can be obtained from eggs, fish, chicken, pulses. But avoid red meat. The benefits of good protein are not found in red meat. This dose of protein is one gram for every kilogram of body weight. That is, if a person weighs 8 kg, he needs 8 to 80 grams of protein daily.
Vitamin C is very effective in increasing the body’s immunity. Vitamin C is a micronutrient essential for the human body. Vitamin C helps keep skin, teeth and hair healthy. In addition, it acts as an antioxidant, which increases the body’s resistance to disease and reduces the risk of various diseases, including heart disease and cancer. This vitamin is found in large quantities in known fruits and various vegetables such as mango, lemon, orange, guava, grapefruit, mango, guava, papaya, green chillies etc. However, since our body cannot store vitamin C, it needs to be taken daily. Adult men need 90 mg daily and women 80 mg of vitamin C.
Its natural source is sunlight. You can use it to expose certain parts of the body (such as face, hands or neck, etc.) from 10 am to 4 pm. In addition, vitamin D-rich foods such as egg yolks, fish oil, omega, beef liver, cheese can be eaten.
Vitamin B12-rich foods :
Vitamin B12 is very effective in boosting the body’s immunity and speeding recovery from the disease. Vitamin B12 is found in various dairy foods and eggs. However, those who are vegetarians can take supplements as per the doctor’s advice to make up for the lack of vitamin B12 in the body.
Zinc deficiency in the body can reduce the ability of white blood cells. As a result, the body’s resistance to disease is reduced. Almonds, beans, dairy products are high in zinc. Remember, in the case of children, the lower the amount of zinc, the greater the risk.
11 ways to increase immunity :
1. Dairy foods :
Dairy foods are known as probiotics in the language of science. Such as- yogurt, whey, lamb etc.
The lining of the human stomach contains a number of beneficial germs.
Doctors said that if the number of beneficial bacteria in the stomach is reduced, then cancer can take up residence there.
Dairy foods keep beneficial germs alive in the stomach. For vitamin D, the body needs to be exposed to the sun for some time of the day. It is associated with eating habits and lifestyle.
2. Vitamin B foods :
These vitamins mix with water. These do not accumulate in the body. According to doctors you need to take some amount of vitamin B and C every day.
These vitamins are excreted in the urine as they are absorbed into the water.
These two types of vitamins work to regulate the activity of nerves in the body.
Vitamin C works to heal cells that are being damaged by reactions inside the body.
Milk and liver contain vitamin B. Lemons, mangoes, oranges, citrus fruits and guavas have vitamin C in any type of sour fruit.
3. Do not eat too much rice :
Carbohydrates or sugars should be 60 percent of the amount of food a person eats every day.
After that 30 percent should be protein and 5 percent should be fatty foods.
It is seen in our country that a lot of sugar is being eaten but that amount of protein is not being taken.
Eating extra rice or sugary foods converts them into fat after entering the body.
Honey contains some antiseptic ingredients (such as hydrogen peroxide, nitric oxide). So honey is quite beneficial in flu symptoms. However, in the case of diabetic patients should be eaten with caution.
Foods such as yogurt, cheese, etc. contain certain ingredients that help increase the immune system.
6. Stay stress free:
Excessive stress lowers our body’s resistance to disease. So you have to try to stay stress free. Stay away from the news on TV, social media that is putting you under stress. Have a good time with other family members, listen to music, read books, watch movies or concentrate on learning something new. Meditation is a very good way to keep the mind calm.
7. Regular physical activity :
Physical activity is associated with increased immunity in the body. Every part of the body works when a person is physically active.
The muscles of the body and the heart are much more functional. At the same time the blood circulation in the body increases.
As a result, oxygen will reach the farthest reaches of the body. Then energy production will start in the cells of the body.
So daily physical activity is associated with increasing the body’s resistance to disease. Doctors said that you have to work hard so that your body sweats.
8. Avoid smoking and alcohol:
Smoking, in particular, directly damages your respiratory system. It increases the risk of infection. So quit smoking and keep up the good content.
9 . Weight control:
There is no substitute for weight control to keep the body’s immune system intact. Eat moderately and stay physically active.
A very important issue. Try to get at least 8 hours of sleep every night. Adequate rest is very important to increase our immunity.
If we want to protect ourselves from infection, it is very important to maintain cleanliness in ourselves and the surrounding environment. Wash your hands with soap and water from time to time. Clean usable items with disinfectant. Keep door handles, switches, elevator buttons clean with disinfectant and use a mask.
How much tea and coffee do you eat?
Doctors said that drinking too much tea and coffee is not good for the body.
Suppose a person eats seven cups of tea a day, and has one teaspoon of sugar in each cup, then he is eating seven teaspoons of sugar every day. This seven teaspoons of sugar is terrible for the body.
Tea and coffee contain many ingredients, some of which are good for the body and some of which are bad for the body.