Immunity refers to the ability of our bodies to defend themselves from harmful elements such as viruses and bacteria that enter from the outside. A strong immune system can prevent common diseases such as colds and the flu, as well as reduce the risk of serious diseases.
It is especially important to maintain your immunity during seasonal changes or when the weather gets colder. In this article, we will learn about various ways to boost your immunity.
1. Consume nutrients that are important for immunity
A balanced diet is very important to boost your immunity. In particular, certain nutrients play an important role in strengthening your immune system.
Vitamin C
Vitamin C is a powerful antioxidant that removes harmful oxygen from the body and enhances the function of immune cells. You can boost your immunity by eating foods rich in vitamin C such as oranges, strawberries, broccoli, and bell peppers.
Zinc
Zinc is an important mineral for the development and activation of immune cells. Eating foods rich in zinc such as oysters, beef, chicken, and beans is effective in preventing viral infections.
Vitamin D
Vitamin D plays an important role in helping immune cells to function actively. It is synthesized in the body through sunlight, but in winter when sunlight exposure is low, it is necessary to consume vitamin D-rich foods (fish, eggs) or supplements.
Probiotics
Gut health is closely related to immunity. Probiotics help improve gut health by maintaining the balance of beneficial bacteria, which in turn helps to increase immunity. Consuming fermented foods such as yogurt, kimchi, and soybean paste can increase beneficial bacteria in the intestines.
2. Sufficient sleep and stress management
Sleep and stress management are factors that cannot be ignored when it comes to improving immunity.
Sufficient sleep
Lack of sleep directly affects the immune system. According to research, people who sleep less than 6 hours a day are more likely to catch a cold. It is important to get 7-8 hours of sufficient sleep every day because the body regenerates and recovers immune cells during sleep.
Stress management
Chronic stress lowers immune function, increasing the risk of contracting infectious diseases. In order to manage stress, it is necessary to find peace of mind through meditation, yoga, and hobby activities. In addition, regular exercise is also very helpful in relieving stress.
3. Regular exercise
Exercise plays an important role in promoting blood circulation and activating immune cells. In particular, moderate intensity aerobic exercise is very effective in strengthening immunity.
Aerobic exercise
Aerobic exercise such as walking, jogging, and cycling helps immune cells to be well distributed throughout the body. If you consistently do aerobic exercise for more than 30 minutes a day, 3-5 times a week, it helps strengthen immunity.
Strength training
Strength training also contributes to strengthening immunity. As muscle mass increases, immune function can work more actively in the body. It is recommended to do simple strength training such as squats and pushups that can be done at home.
4. Drink enough water
Water is an essential element that helps our body's immune system function smoothly. If you lack water, your body's organs and tissues may not function properly, which can weaken immunity. It is recommended to drink more than 8 glasses of water a day to maintain sufficient body water.
In particular, warm water promotes blood circulation in the body and helps prevent infectious diseases. Water intake may decrease depending on the season, so be careful about this.
5. Good lifestyle habits for strengthening immunity
Smoking cessation and drinking
Cigarettes and alcohol are representative factors that can weaken the immune system. Cigarettes interfere with the activity of immune cells, and alcohol reduces the function of the liver, which reduces immunity. If you practice smoking cessation and drinking, your immune system can function normally.
Hand washing and personal hygiene
One of the most basic ways to prevent infectious diseases is to wash your hands. The habit of washing your hands cleanly several times a day plays an important role in maintaining immunity by blocking bacteria and viruses that can enter from the outside.
6. Contact with nature
If you live in a city, you may have fewer opportunities to contact nature. However, research results show that spending time in nature reduces stress and improves immunity. If you increase contact with nature through walks in the forest or outdoor activities in the park, both your body and mind can become healthy.
Conclusion
Strengthening immunity is an essential element for maintaining a healthy life. You can boost your immunity through various methods such as eating a balanced diet, getting enough sleep, exercising regularly, and managing stress.
In particular, small habits that you can practice in your daily life can make a big difference in strengthening your immunity. A body with a strong immune system has a greater ability to resist diseases from the outside and can lead a healthier life. Try practicing habits to strengthen your immunity from now on!
