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Five ways to boost your resistance
Table of Contents
1. Why it's worth taking care of immunity
You can't build immunity in one day. Strengthening immunity can affect the course of the disease, cause the infection to slow down, and also shorten the duration. It won't make the immune system stronger. It's very important to take care of it throughout the year. Unfortunately, very often, taking a vitamin C pill when you're feeling bad comes down to taking immunity.2. Causes of weakened immunity
Each person's immune system can work completely differently. The causes of immune system weakness can be many. Lack of physical activity, excessive stress, improper diet, and inadequate sleep are just some of the major causes of the decline in immunity. The immune system is made up of many cells and mechanisms designed to protect the body from harmful agents. In one person, exposure to the agent can cause disease, while in another, it will not cause infection. Particular attention should be paid to a lifestyle that is primarily immune.3. The way to improve immunity: a proper diet
In the context of strengthening the immune system, the energy value of the diet is of particular importance. It is essential to ensure proper nutrition. Too high an energy deficit can contribute to the formation of pro-inflammatory compounds. First of all, an adequate amount of energy, nutrients and fluids must be supplied with meals.4. This Regulation shall enter into force on the twentieth day following that of its publication in the Official Journal of the European Union
Unfortunately, there is a large shortage of this compound in society. In one study conducted in the winter months, it was noted that the average concentration of vitamin D in Poles was 13.3 ng/ml. May 2015). Summer is abundant in sunny days and vitamin synthesis is high. Small amounts of Vitamin D are also found in food, mainly in fish, eggs and fodder. For people with low exposure to sunlight, e.g. office workers who spend most of the day in artificial light, depending on food intake throughout the year.5. Omega 3 Polish: Omega-3 Polish
Omega-3s prevent the formation of inflammatory mediators, thus protecting the body from infections. Omega-3 fatty acids are another component that affects immunity. To support the immune system, it is best to eat fatty fish twice a week. Their main dietary source is fatty sea fish such as mackerel, salmon, tuna, and sardines.6. In the case of the product concerned, the following conditions shall apply:
Selenium has anti-inflammatory effects on free radicals, and its too low intake has a significant effect on reducing immunity. Zinc, on the other hand, can affect the duration of the disease. Greenspan-Pisklak, L. Kuras 2013). As for the mineral ingredients, it is worth paying attention to the intake of selenium and zinc. Its dietary sources are nuts, fish, meat and poultry.7. The way to improve immunity: physical activity
There are also studies that show that too high an intensity of training can weaken the body's immune system (M. Physical activity affects the immune system through many mechanisms affects, among others, the production of antibodies and immune cells (D. Kędziora-Kornatowska 2012). Nieman et al. 2011). Pronk, T. Regular physical activity reduces the likelihood of many diseases. Gleeson 2015).8. The way to improve immunity: elimination of use
In addition, they can significantly inhibit the immune response and increase the production of pro-inflammatory compounds. Arnson, Y. Amital 2010). Alcohol abuse and smoking of tobacco products are known to have negative effects on the human body, including on immunity. People who abuse this substance are more susceptible to viral and bacterial infections (M.M. In turn, tobacco smoke contains nearly 4 thousand harmful compounds for health.9. How to improve immunity: adequate sleep duration
During sleep, the human body rests and regenerates itself. It has been observed that too little sleep has an effect on lowering the activity of immune cells. To strengthen immunity, it is very important to allocate an appropriate number of hours to rest and regenerate the body. A team of experts has analyzed many studies that have determined the appropriate length of sleep for each age group. Sleep time affects the functioning of the immune system. It also increases the amount of pro-inflammatory cytokines, or proteins produced by white blood cells (leukocytes). Adults should spend 79 hours of sleep per day, according to recommendations from the National Sleep Foundation in the United States.10. The way to improve immunity: reduce stress
Stress is a natural response of the body, but if it occurs over a long period of time, it can have a negative effect on human health. This has been particularly observed in people struggling with depression. Dymarska 2016). It can be divided into physical, e.g. cold, hunger, heavy physical exertion, and mental, such as fear or depression. Under the influence of intense stress, the number of immune cells can decrease.
