What are the symptoms of weakened immunity?9 Ways to Boost Your Immunity | Healthy Habits | Immune System | Diseases

immune systemIt is the most effective weapon for the body to defend against the invasion of pathogens. It can find and remove foreign matter, foreign pathogenic microorganisms and other factors that cause fluctuations in the internal environment.Although there is no specificfoodor supplements scientifically proven to improve a person’simmunitybut through somefoodOr healthy habits, can enhance immunity.

1. Increase Omega-3 fatty acids

Research shows that omega-3 fatty acids may be beneficial in the healing of various inflammatory conditions, such as heart disease, inflammatory bowel disease, and allergies. Some fish, including salmon, sardines, trout and tuna, contain the health-promoting fatty acids EPA and DHA. In addition, walnuts, flaxseeds, and chia seeds also contain high amounts of fatty acids.

2. Eat enough calories

To maintain optimal immune function, we must consume enough calories.Lack of total calories or protein will reduceimmune systemThe ability to respond to harmful bacteria, which impairs the body’s ability to fight infection.

3. Eat whole grains

Carbohydrate-complex fiber, such as that found in fruits, vegetables, and whole grains, has been shown to reduce inflammation in human and animal studies. These ingredients are also rich in essential nutrients for the body and health-promoting phytochemicals.

The fiber in whole grains can reduce inflammation. (hutterstock)

4. Get enough sleep

Lack of sleep disrupts hormone production and weakens our body’s defenses against infection. According to experts’ recommendations, adults should sleep 7 to 9 hours a night, so that the immune system can be maintained at its best.

5. Incorporate Antioxidants Into Your Diet

Eating foods rich in antioxidants can boost your immune system, reduce your risk of heart disease, and protect against some cancers. The American Heart Association recommends eating antioxidant-rich foods, including fruits, vegetables, whole grains, nuts and seeds, rather than supplements, to get the most out of your body.

Experts recommend eating five to nine servings of fruits and vegetables a day, so aim for at least two servings of fruit and vegetables with each meal.

6. Take probiotics

Many experts believe that probiotics can improveimmunity, it can optimize the intestinal flora and make the gastrointestinal tract healthier. The trillions of bacteria in our gastrointestinal tract make up our gut flora, which plays a role in the maturation of immune cells and keeps harmful bacteria from entering the bloodstream.

Sources of probiotics include yogurt, kefir, miso, kombucha, tempeh, kimchi, and sauerkraut.

7. Decompression

Additionally, Health Matters interviewed Dr. Michael Ford, who pointed out that cortisol is a stress hormone that suppresses the immune system. Therefore, decompression is very important to improve immunity.

8. Exercise regularly

Michael Ford also points out that aerobic exercise can make the immune system more effective, and it can also reduce stress and depression. “We found that people who were aerobically fit were less likely to get sick than people who didn’t exercise regularly,” Ford said.Exercise can improve cardiovascular health, lower blood pressure, help with weight control, and prevent variousdisease。

Aerobic exercise makes the immune system more effective, and it also reduces stress and depression. (Shutterstock)

9. Don’t drink too much alcohol

Excessive alcohol consumption puts the body’s immune system at risk. The current US Dietary Guidelines for Americans recommend drinking alcohol in moderation — a limit of one drink a day for women and two drinks a day for men. Don’t drink alcohol before going to bed, because it will affect sleep.

Symptoms of weakened immunity

Frequent colds:Poor immunity makes it easy for germs to invade and cause colds.

Mouth sores:The mucous membranes are the first line of defense of the immune system and are the first to be affected by infection or malnutrition. If there is a broken mouth and angular cheilitis, it may be a warning sign of poor health.

Systemic symptoms:Fatigue or unexplained fever may be a sign of weakened immunity.If the body has potentialdiseasethe body will continue to consume immune energy to fight and cause fatigue.

Gastrointestinal problems:About 70% of the immune cells in the human body are distributed in the gastrointestinal mucosa. When bacteria invade, the gastrointestinal tract is the most likely to respond. Therefore, people who often suffer from diarrhea, flatulence, and abdominal pain should pay special attention.

(Editor in charge: Zhuo Jing)

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