The equation “healthy = less disease = strong immunity” is used as a promotional theory by many health products. As a line of defense for human health, I believe most people are not always clear about what immunity is all about. A professor said that immunity is like an army stationed in the human body, which undertakes important defense tasks when “fighting” against incoming viruses and bacteria. The immune system includes the bone marrow, thymus, spleen, lymph nodes, tonsils and other immune organs, when you have an elevated body temperature, body aches and pains, it means that the immune problem, the disease took advantage of the situation. What is even more admirable is that the body is producing tumor cells all the time, but not everyone gets cancer, also thanks to a strong immune system. The immune system is so important, what can be done to make the most of it? 1.Adequate sleep Staying up all night for a long time will seriously damage the immune system and make people susceptible to diseases. In the high incidence of infectious diseases or seasonal changes, it is easy to appear due to work stress, lack of sleep caused by hives, shingles and other diseases related to the decline of immunity. Suggestions: Adults should sleep about 7 hours a day, young people under 30 years old 8 hours, the elderly should not be less than 6 hours, and children under 12 years old should ensure 10 hours of sleep. At the same time, to ensure that the sleep environment temperature is appropriate, dark and quiet. 2, often drink yogurt American Health Association study found that yogurt can make the “bad” cholesterol (LDL) levels lower, and will reduce the risk of urinary tract infections by 47%. Drinking probiotic yogurt or eating yogurt cheese daily can increase the amount of “good” bacteria in the gut, improving immunity and resistance to disease, and reducing the likelihood of colds and flu. Suggestion: Yogurt is about 1.5 times more caloric than the equivalent amount of milk, so it is better to drink it during the day than at night to replenish energy and facilitate digestion and absorption. 3. Eat more garlic Studies have found that eating garlic regularly not only helps improve immunity, but also helps prevent heart disease. The allicin in garlic can inhibit the inflammatory response in the body and reduce the damage of free radicals on human cells. Suggestion: Allicin is easily volatile when exposed to heat, so it is recommended to crush it and leave it for 10 to 15 minutes before eating, so that substances such as allicin and alliinase can interact with each other to improve the nutritional value. 4.Chicken soup with vegetables Research at Nebraska State University Medical Center shows that vegetables with chicken soup have certain anti-inflammatory effects and have a therapeutic effect of partially eliminating inflammation caused by colds. Suggestion: Vegetables with chicken soup include onions, sweet potatoes, radishes, carrots, celery, parsley, etc. They are rich in trace elements, vitamins and dietary fiber, which are very important for maintaining weight and maintaining nutritional balance. Taking liquid semi-liquid food such as chicken soup with vegetables, egg custard and noodle soup after a cold can replenish energy, improve nutrition and help immunity recovery. 5, often drink honey water, ginger water, lemon water The antioxidants in honey help improve immunity; ginger is a natural analgesic and antidote, has a certain role in fighting infection and eliminating the flu virus; lemon is rich in vitamin C, has antioxidant properties. Suggestion: consume more of these antioxidant-rich, vitamin C foods to protect your body from free radicals and harmful molecules and promote a healthy immune system. Moreover, drinking some hot water can make the pores open and sweat, vitamin C can relieve the symptoms of muscle aches and pains in fever, and if you have a cold, drinking more honey water and lemon water can help relieve the cold. 6, more sunlight Studies have found that regular sun exposure helps reduce the risk of influenza virus and other common respiratory diseases. Maintaining high levels of vitamin D in the body can better prevent problems such as sore throats, the common cold and nasal congestion. Adequate vitamin D also aids metabolism and reduces the risk of obesity. Suggestions: The sun’s UV rays are low at 10 a.m. and 4 p.m., which boosts metabolism while avoiding damage to the skin. Each time the sun time not more than half an hour, after the sun can rub hot hands, massage the face, clear the mind and calm the mind, soothe fatigue. The British Journal of Sports Medicine points out that people who exercise more than 5 times a week can shorten the number of days a cold lasts by half. British Loughborough University immunologist Mike Gleason said that exercise can improve the heart pumping function, making the immune cells on the walls of blood vessels through the circulation in the whole body to play a role. Suggestions: People in normal health should ensure that they exercise for 30 minutes to 60 minutes five days a week. Walking more than 6,000 steps, cycling, playing badminton, swimming and yoga are all good choices. You can also do resistance exercises (strength training) to improve the content of muscle tissue in the body, recommending dumbbells, push-ups, sit-ups, etc. The elderly have poor exercise capacity and physical tolerance, to avoid climbing, bicycling and other sports that can easily hurt the bones and joints. 8, release the pressure in the heart Stanford University researchers found that a happy mood can reduce stress hormone levels, increase or activate certain immune cells; too much negative emotion, may lead to depression and other mental illnesses, reduce eating, affecting the body’s nutritional status. Frequent laughter can make the parasympathetic nerve excitement, reduce adrenaline levels and relieve fatigue. Suggestions: life through exercise, reading, chatting with friends and other ways to divert attention and reduce stress. Make friends and talk more, because loneliness is the biggest killer of immunity. When you feel that you can’t relieve your stress and it affects your normal life, seek medical attention. 9. Vaccines are a good helper For children and the elderly, vaccination with safe and effective vaccines is an important means to enhance immunity to certain diseases and is the most cost effective way to prevent infectious diseases. Recommendation: In addition to common types of vaccines such as influenza vaccine, hepatitis B vaccine and pneumonia vaccine, cervical cancer vaccine and other vaccines are also available. Vaccines are not suitable for everyone, so be sure to go to a regular hospital and get vaccinated through relevant tests and after consulting your doctor. 10, tai chi is the best exercise to improve immunity Modern science has proven that the degeneration of immune function is the main cause of human aging. As we age, the immune function of the body, like other organs, gradually declines and declines, especially the number and activity of T-lymphocytes, which play a relatively dominant role in immune cells, declines more significantly. The improvement of the immune function of the muscles is mainly manifested in the increase of immune cells and their activity in the peripheral blood circulation. Scientific experiments have shown that after 15 minutes of taijiquan practice, immune cells were significantly improved. Some people also found through experiments that practicing Taijiquan once can increase the secretory immunoglobulin fluid in saliva. This proves that taijiquan can improve the immune function of the body and play an effect that is not easily achieved by drugs. Taijiquan is gentle, slow and consistent, and its intensity and volume are relatively small compared to other sports; because of this feature, it is unique in improving the immune function of the body. Secretory immunoglobulins are most abundant in mucosal secretions and play an important role in immune exclusion of invading microorganisms, which is an important factor in local anti-infection, and the increase or decrease of its content directly affects the immune function of the whole body mucosal system. The increased content of secretory immunoglobulin in saliva after taijiquan exercise will help strengthen the immune function of the whole body mucous membrane system. Swallowing saliva will also benefit the strengthening of the immune function of the mucous membrane of the digestive system. When practicing taijiquan, the tip of the tongue should be placed lightly against the palate, and the teeth should not be clenched, and saliva should be swallowed in time and not spit out, which is considered as “Jin Jin Yu Yu Liquid”. Qigong practitioners put the tongue against the palate, figuratively compared to the “magpie bridge elevated”, that this is conducive to the two channels of communication between the Governor and Ren, to play a role in leading the “heavenly river water” down to nourish the body. In order to prove the role of taijiquan in improving immunity and slowing down aging, research shows that taijiquan exercises have a good effect on the human endocrine system. When practicing Taijiquan, by using the intention to perform qi and qi to practice the form, maintaining certain hand gestures, starting from the beginning of the meridians, the effective strengthening of the entire immune system is initiated, thus achieving immune integrity, being able to tolerate the attack of disease-causing microorganisms, and being able to strengthen the defense against tumor cells in the body. For tumor patients, it is a good way to obtain the killing of tumor cells by strengthening their immunity through this form of exercise. Tests have found that regular tai chi exercise can improve the immune system. The subjects of the study were 112 healthy people, aged 59 to 86 years old. The 112 subjects were divided into two, with half of them playing tai chi three times a week and the other half taking classes to receive health education. The lessons included how to establish good eating habits and various ways to eliminate psychological stress and tension. Both groups then received chickenpox vaccinations. Before and after the injections, the subjects were given regular blood tests to determine their immunity to this type of virus. After 6 months of tai chi exercise, it was found that the immunity against the virus in the boxing group was nearly twice as high as in the class group. Before vaccination, the average immunity of the boxing group was not much different from some of the younger controls, but when boxing was combined with vaccination, their average immunity increased by almost 40% compared to those who did not box.