If your immune system is strong, you won't get sick easily. To increase immunity, there are various simple ways that can be done. One way is to live a healthy lifestyle and diet.
The immune system or immune system consists of a collection of cells, tissues, and organs that work together to protect the body from viruses, bacteria, fungi, and parasites. When the immune system is weak, these germs can easily enter the body and cause infection.
Variety of foods to strengthen the immune system
Healthy foods that are highly nutritious can help improve the performance of the immune system to stay strong in dispelling infections. Some types of foods that can strengthen the immune system are:
1. Broccoli
Broccoli contains lots of fiber and antioxidants, and is rich in vitamins A, C, and E. This nutritional content makes broccoli able to maintain and enhance the immune system.
2. Spinach
The content of antioxidants in spinach is no less high than broccoli. These vegetables also contain lots of beta carotene, vitamin C, and vitamin A which are effective for strengthening the immune system. However, avoid cooking spinach for too long so that nutrients are not wasted.
3. Garlic
The spice that is most often used as a spice in this food contains allicin. This substance is able to maintain the function of the immune system by stimulating the activity and production of white blood cells.
In addition, garlic also contains substances that can kill bacteria, viruses, and parasites, and has antioxidant properties that can reduce inflammation, reduce the risk of heart disease, and maintain normal blood pressure.
4. Turmeric
The yellow color of turmeric indicates that this herb contains curcumin. Curcumin is an antioxidant that plays a role in supporting the function of the immune system.
This substance also has anti-inflammatory properties that are believed to help overcome osteoarthritis and rheumatoid arthritis. Not only that, turmeric even has the potential to reduce the risk of a number of serious illnesses, such as diabetes, dementia, heart problems, to tumors.
Even so, the benefits of turmeric as an herbal medicine to overcome various diseases still need to be further investigated.
5. Fruits
Brightly colored and brightly colored fruits are rich in antioxidants, vitamins, and minerals which play an important role in maintaining a strong immune system. Some types of fruit that are good for boosting the immune system are papaya, orange, lemon, chili, paprika, kiwi, mango, guava, and strawberry.
6. Seafood
Seafood contains a number of important nutrients, such as protein, omega-3, polyunsaturated fatty acids (PUFA), as well as vitamins and minerals, which are important for maintaining a strong immune system. Good types of seafood to increase endurance include fish, shellfish and oysters.
7. Yogurt
Yogurt is one type of food that is rich in probiotics. Besides yogurt, probiotics are also contained in many other fermented foods, such as kimchi or tempeh.
Probiotics are good bacteria that can strengthen the immune system and dispel bacterial infections that cause certain diseases, such as diarrhea, urinary tract infections, and ARI.
To maintain the immune system so that it can function optimally, you need to eat a balanced nutritious diet consisting of various types of food above.
In addition to eating healthy foods, ways to increase immunity also need to be done by drinking plenty of water, and avoiding the consumption of alcoholic beverages, foods with high sugar content, and foods that contain lots of cholesterol.
Improve Immunity With a Healthy Lifestyle
A strong immune system can also be obtained by living a healthy lifestyle. Some steps that can be taken to strengthen the immune system are:
1. Exercise regularly
Regular exercise can strengthen the immune system by stimulating the performance of white blood cells. Not only to enhance the immune system, exercise is also good for reducing stress, losing weight, strengthening muscles and bones, and making sleep more soundly.
The recommended exercise time is 20-30 minutes every day. Good exercise choices made to improve endurance include walking, swimming, cycling, aerobics, to physical exercise at the gym.
2. Manage stress
High stress levels can trigger the body to continue to produce the hormone cortisol. High levels of stress hormone or cortisol can eventually make the immune system become weak.
Therefore, take the time to do a hobby, get enough rest, actively socialize, and do relaxation techniques to relieve stress. If necessary, you can consult a doctor or psychologist to deal with the stress that you experience.
3. Laugh
Not only is it fun, laughter also has many health benefits. One of the benefits of laughter is to increase the production of endorphins which can relieve stress and make the mood better. With reduced stress, the immune system will stay awake.
4. Stop smoking
Frequent smoking, both actively and passively (inhaling cigarette smoke from others), is proven to make the immune system weaker. That way, the risk for various diseases will also be higher.
That is why, stopping smoking is an important step to increase immunity.
5. Get enough rest
Adequate rest can increase the body's resistance to various diseases. When you get enough sleep and rest, your body will produce more antibodies or immune substances that can prevent infection. In addition, you also do not easily experience stress.
Therefore, get enough sleep, at least 7-9 hours per day, so that your immune system is maintained.
In addition to the above methods, the immune system can also be strengthened by completing immunizations and taking certain supplements based on doctor's advice. If you still get sick or get infections often after doing the above method, you should consult the problem with your doctor.
Komentar
Posting Komentar