For patients: How to choose foods that boost immunity?

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The immune system is the body's defense system. People with weak immune systems often get sick because their body has difficulty resisting the effects of various viruses and bacteria. By the way, it is worth considering that danger can come not only from outside, but also from within. External pathogens can be microbes
and
parasites
, and sometimes individual cells of the body itself get out of control.

Immunity is affected by various factors; as a rule, its decline occurs gradually and imperceptibly, and the consequences can be severe. You should not consciously test your immunity for strength; on the contrary, it is better to avoid factors that can negatively affect the immune system

:

• unhealthy lifestyle coupled with bad habits;
• frequent stress, irritability, sleep disturbances and constant fatigue;
• bad ecology;
• improper or insufficient nutrition;

How does nutrition affect immunity?

The connection between immunity and nutrition is not obvious at first glance, but the basis of immunity is laid precisely by those nutrients and microelements that a person receives from food. of protein foods in the diet

provides the body with amino acids that are part of antibodies and other immune agents.
Fats
are necessary as building materials for immune cells, and
carbohydrates
are the “fuel” on which the immune system operates.

When choosing a particular product for your diet, you need to understand that in this way you can both strengthen and undermine the body’s protective functions. Following the principles of proper nutrition will ensure a natural strengthening of the immune system.

. In emergency cases, doctors can resort to the help of immunostimulants, but in this matter it is better to do it on your own.

Physical exercise

In the modern world, sedentary work is very popular, which contributes to physical inactivity. Increasingly, we prefer to travel by car or public transport instead of walking. Moderate physical activity improves immunity

. Movement in a person's life is necessary.

The most important thing is moderation. Since systematic and dosed physical exercise will strengthen the immune system, but hard physical labor will do the opposite. When playing sports, a person’s muscular and circulatory systems are activated. Mental activity increases.

What moderate physical activity is indicated: walking, light jogging, breathing exercises, morning exercises, visiting a fitness club and much more. The choice of sport should be approached individually. It is necessary to take into account age, climatic conditions, health status, and personal preferences.

When playing any sport without desire, it is difficult to count on long or productive training.

Principles of proper nutrition

As we have already noted, nutrition has a significant impact on human immunity, but proper nutrition should not be confused with diets. The goal of proper nutrition is not to lose weight, although people who adhere to the principles of proper nutrition usually do not experience problems with excess weight. Proper nutrition is aimed at selecting a nutrition system that takes into account the individual needs of a person. These needs largely depend on his gender, age and lifestyle. There is no template here, but there are requirements that must be followed

:

• A person should not starve. The number of calories consumed should be sufficient to replenish energy expenditure.
• Nutrition should be balanced. Food must contain proteins, fats, carbohydrates and essential nutrients, taking into account human needs.
• The diet should contain foods that enhance immunity.
• Nutrition should help normalize weight.

A balanced diet involves consuming enough nutrients

to maintain immune function.
In general, nutrients are biologically active substances that take part in various vital processes of the body. “ Macronutrients
” include the same proteins, fats and carbohydrates, and “
micronutrients
” include vitamins and minerals. For the immune system to function properly, the body must receive both macronutrients and micronutrients.

Food must be sufficient. It has been proven that people who eat too little are less resistant to infections, and the lack of certain nutrients increases the risk of developing various diseases.

What is this

Immunity is a rather complex way of protecting the body from microorganisms, viruses, bacteria, parasites, dangerous substances (for example, poisons or toxins) and foreign cells (cancer cells are formed every day, which are destroyed by the immune defense, which prevents the onset of the oncological process). This is a real protector who guards our health every second. It is he who is responsible for the formation of antibodies, thanks to which re-infection with certain diseases (for example, chickenpox) does not occur or they occur in a milder form.

Immunity is carried out by different mechanisms, which are divided into 2 main types:

1. Nonspecific - these are the skin and mucous membranes, the excretory function of the kidneys, intestines and liver, lymph nodes. They act as a natural barrier that prevents the penetration of pathogenic microorganisms. Phagocytosis also belongs to this group. This is the process of absorption of foreign particles by cells with their further utilization.
2. Specific - provided by immune cells (lymphocytes) necessary to form a response to the action of certain antigens.

In order to understand how to boost immunity at home, you need to know about its main types. In modern medical practice, it is divided into congenital and acquired. In the first case, antibodies appear in the blood from the moment of birth (most of them are transmitted to the child from the mother), and in the second, they are produced throughout life, after an illness or vaccination.

What are the risks of nutrient deficiency?

A deficiency of certain nutrients not only undermines the immune system as a whole, but can also provoke an exacerbation of chronic diseases:

• lack of zinc
  negatively affects the response of the immune system, which is especially dangerous for older people;
• fish oil
  is useful for people with weakened immune systems, as it helps increase the activity of B vitamins;
• Vitamin D
  is recommended for women during pregnancy. Vitamin D affects the functioning of the immune system and can provide the baby with reliable protection against respiratory infections, which is especially necessary in the first years of life. In addition, the presence of sufficient vitamin D in the body can activate T-cells, which prevent the development of cancer.

Healthy sleep

Proper and healthy sleep affects the entire body as a whole. Therefore it is very important. An adjusted work and rest schedule will help you get rid of fatigue and tension. Scientists have long proven that poor sleep contributes to
stress and mental disorders.
You can't make up for sleep at night with daytime sleep.

.
All these factors have a detrimental effect on the immune system and the body as a whole. On average, a person should sleep about 7-9 hours. It is important to maintain a sleep schedule: go to bed and wake up at the same hours
.
Scientists have found that it is best to go to bed at 10 pm, at which time sleep is as sound as possible. Healthy sleep is influenced by many things: a comfortable sleeping place, correct postures, maximum absence of light and much more
. Most people think that “getting enough sleep on the weekends” is beneficial; this is also a misconception. Long sleep is just as harmful to health as its lack. After sleeping for more than 9 hours, you will already wake up exhausted and tired, and your immune system will be stressed.

List of foods that boost immunity

You can increase your immunity in various ways. One option is to take vitamin complexes, the second is to include foods that enhance immunity

. Among them it is worth highlighting the following:

• Lemon
  . As you know, citrus fruits are rich in vitamin C, which helps strengthen the immune system. And although lemon is far from a record holder in terms of vitamin C content, it is worth keeping in the ranking. In addition to vitamin C, lemon contains other vitamins, as well as carotene and pectins, which are useful for strengthening the cardiovascular system and gastrointestinal tract.
• Ginger
  . Ginger root is an excellent remedy for strengthening the body's defense system, especially in winter. From ginger root you can make useful warming infusions or decoctions, or brew tea. Should we mention the popular Christmas gingerbread and cookies? They are definitely capable of boosting, if not immunity, then mood. But don't forget about calories.
• Green tea
  . Green tea lovers combine business with pleasure. Green tea contains about 450 types of organic compounds and about 500 elements, i.e. almost all known vitamins. However, it is important to choose and brew your tea correctly to retain all its benefits.

In addition to the TOP 3 products listed, it is worth remembering that it is advisable to include fruits, berries, vegetables, whole grain cereals, dairy products and nuts in your daily diet. If, due to your daily routine, you have to resort to snacks, then make them healthy too. It is always better to prevent a threat rather than deal with the consequences, so help your immunity and be careful about your diet.

Folk recipes

Before alternative medicine, people came up with many ways to fight infections. Various decoctions with healthy herbs and berries. Also hardening, which strengthens not only the body, but also the spirit. The most effective and easy to prepare were found. All the recipes below are not medicines!

Rose hip decoction

• Dried berries are used in preparation. They need to be ground, pits and hairs removed. Add 100 gr. berries per 1 liter of water, boil for 5 minutes. Then leave for 3 hours.
• It is recommended to consume no more than 3 times a day, 0.5 cups.
• You can also prepare rosehip decoction from fresh berries.
• 200g per 1 liter of water. Leave for 3 hours.

Cranberry tea

There is no single recipe, so we will present one of the options:

• Cranberry 200g
• Lingonberry 200g
• Carnation
• cinnamon stick
• Honey – 1 teaspoon
• Brew everything in 1 liter of water

Herbal decoction

• Mint
• Blooming Sally
• Melissa
• Chestnut flowers

Grind everything in equal proportions, 5 tablespoons per 1 liter of water. Boil. Leave to infuse for 3 hours, you can strain. Add honey and sugar to taste.

Berry decoction

• Viburnum – 200g
• Lingonberries – 200g
• Black currant – 200g
• Raspberries – 100g
• Strawberries – 50g
• Honey – 1 teaspoon
• Grind the berries, mix well. Then pour 500 ml of hot water and leave to steep for 2 hours. You can drink 1 glass a day, it is more effective during seasonal diseases.

Dried fruit mixture

• Senna grass 100g (dried)
• Raisins 50g
• Dried apricots 50g
• Prunes 50g
• Walnut – 0.5g
• Olive oil
• Honey – 1 teaspoon

Grind the dried fruits thoroughly and stir until the mixture is homogeneous. It has a laxative effect and can be used for constipation. To reduce the laxative effect, you can exclude olive oil from the recipe.

Aloe juice infusion

• Aloe juice – 500ml
• Lemon – 300ml
• Walnut – 0.7g, chopped

Mix thoroughly, add a liter of hot water and leave to infuse for a day. You can take a glass a day.

Healing echinacea tea

• Fresh flower – 4 fresh flowers
• Echinacea root – 2 teaspoons crushed root
• Brew for 1 liter of water. If fresh flowers are not available, dried ones can be used.

Sea buckthorn decoction

• Sea buckthorn berries – 3 tablespoons
• Water – 2 glasses
• Pour sea buckthorn berries into two glasses of water. Boil for 10 minutes over low heat. Then strain. Can be consumed as tea. 1 glass of this decoction per day.

Compliance with anti-epidemic standards

A few simple rules that will significantly reduce the risk of recurrent disease and additional infections:

• cover your nose and mouth when coughing and sneezing;
• avoid crowded places and contact with sick people;
• use individual personal hygiene products;
• treat your hands with antiseptic more often;
• wash them thoroughly with soap after going outside;
• In public places, wear a medical mask so that your mouth and nose are completely covered.

Important! If you are sick, contact a medical facility for qualified help. Do not try to self-medicate, as you may waste valuable time.