Six Tips to Enhance Immunity | DNPAO

A healthy lifestyle offers many benefits, including helping to prevent heart disease, type 2 diabetes, obesity, and other chronic diseases. Another important benefit is that healthy routines enhance your immunity.

The immune system is the body’s way of protecting itself from infection and disease; it fights everything from cold and flu viruses to serious conditions such as cancer.

Our immune systems are complex and influenced by many factors. Vaccines build immunity against specific diseases. Some additional ways you can strengthen your immune system are eating well, being physically active, maintaining a healthy weight, getting enough sleep, not smoking, and avoiding excessive alcohol use.

Eat Well

Food Assistance

If you need help obtaining nutritious food, see resources at USDA Nutrition Assistance Programexternal icon. You can also call the USDA National Hunger Hotline at 1–866–3–HUNGRY or 1–877–8–HAMBRE to find resources such as meal sites, food banks, and other social services.

Eating well means emphasizingexternal icon plenty of fruits and vegetables, lean protein, whole grains, and fat–free or low–fat milk and milk products. Eating well also means limiting saturated fats, cholesterol, salt, and added sugars.

Eating well provides multiple nutrients that support optimal immune function.^1,2 Be aware, however, that too much of some vitamins and minerals can be harmful. Talk to your health care provider if you think you need nutritional supplements.

Be Physically Active

Regular physical activity helps you feel better, sleep better, and reduce anxiety. Combined with eating well, physical activity can help a person maintain a healthy weight.³

Following the physical activity recommendations for your age provides immediate and long–term benefits. Emerging research also suggests that physical activity may potentially benefit immunity.^4,5

Maintain a Healthy Weight

Excess weight can affect how your body functions. Obesity, defined as a body mass index (BMI) of 30 or more in adults, is linked to impaired immune functions.^6,7 Obesity may also lower vaccine effectiveness for numerous diseases, including influenza,⁸ hepatitis B,^9,10,11 and tetanus.¹²

Safe ways to help maintain a healthy weight include reducing stress, eating healthy foods, getting enough sleep, and engaging in regular physical activity.

Get Enough Sleep

Scientific evidence is building that sleep loss can negatively affect different parts of the immune system. This can lead to the development of a wide variety of disorders.

Quit Smoking

Smoking can make the body less successful at fighting disease.  Smoking increases the risk for immune system problems, including rheumatoid arthritis.

Avoid Too Much Alcohol

Over time, excessive alcohol use can weaken the immune system.

In Summary

Immunity is your body’s defense against foreign organisms. Taking care of yourself will help your immune system take care of you.

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¹Childs CE, Calder PC, Miles EA. Diet and immune functionexternal icon. Nutrients. 2019;11(8):1933. Accessed May 13, 2021.

²Christ A, Lauterbach M, Latz E. Western diet and the immune system: an inflammatory connectionexternal icon. Immunity. 2019;51(5):794–811. Accessed May 13, 2021.

³US Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition pdf icon[PDF-14.4MB]external icon. Washington, DC: US Department of Health and Human Services; 2018. Accessed May 13, 2021.

⁴Nieman DC, Wentz LM. The compelling link between physical activity and the body’s defense systemexternal icon. J Sport Health Sci. 2019;8(3):201–217. Accessed May 13, 2021.

⁵Jones AW, Davison G. Exercise, immunity, and illness.external icon In: Zoladz JA, ed. Muscle and Exercise Physiology. Academic Press. 2019;317–344. Accessed May 13, 2021.

⁶Tanaka S, Isoda F, Ishihara Y, Kimura M, Yamakawa T. T lymphopaenia in relation to body mass index and TNF–alpha in human obesity: adequate weight reduction can be correctiveexternal icon. Clin Endocrinol (Oxf). 2001;54(3):347–354. Accessed May 13, 2021.

⁷Alwarawrah Y, Kiernan K, MacIver NJ. Changes in nutritional status impact immune cell metabolism and functionexternal icon. Front Immunol. 2018;9:1055. Accessed May 13, 2021.

⁸Neidich SD, Green WD, Rebeles J, et al. Increased risk of influenza among vaccinated adults who are obeseexternal icon. Int J Obes (Lond). 2017;41(9):1324–1330. Accessed May 13, 2021.

⁹Weber DJ, Rutala WA, Samsa GP, Santimaw JE, Lemon SM. Obesity as a predictor of poor antibody response to hepatitis B plasma vaccineexternal icon. JAMA. 1985;254(22):3187–3189. Accessed May 13, 2021.

¹⁰Simó Miñana J, Gaztambide Ganuza M, Fernández Millán P, Peña Fernández M. Hepatitis B vaccine immunoresponsiveness in adolescents: a revaccination proposal after primary vaccinationexternal icon. Vaccine. 1996;14(2):103–106. Accessed May 13, 2021.

¹¹Young MD, Gooch WM III, Zuckerman AJ, Du W, Dickson B, Maddrey WC. Comparison of a triple antigen and a single antigen recombinant vaccine for adult hepatitis B vaccination.external icon J Med Virol. 2001;64(3):290–298. doi:10.1002/jmv.1049. Accessed May 13, 2021.

¹²Eliakim A, Schwindt C, Zaldivar F, Casali P, Cooper DM. Reduced tetanus antibody titers in overweight childrenexternal icon. [published correction appears in Autoimmunity. 2006 Jun;39(4):349. Swindt, Christina [corrected to Schwindt, Christina]]. Autoimmunity. 2006;39(2):137–141. Accessed May 13, 2021.

How to boost your immune system

Helpful ways to strengthen your immune system and fight off disease

How can you improve your immune system? On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. Is it possible to intervene in this process and boost your immune system? What if you improve your diet? Take certain vitamins or herbal preparations? Make other lifestyle changes in the hope of producing a near-perfect immune response?

What can you do to boost your immune system?

The idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons. The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony. There is still much that researchers don’t know about the intricacies and interconnectedness of the immune response. For now, there are no scientifically proven direct links between lifestyle and enhanced immune function.

But that doesn’t mean the effects of lifestyle on the immune system aren’t intriguing and shouldn’t be studied. Researchers are exploring the effects of diet, exercise, age, psychological stress, and other factors on the immune response, both in animals and in humans. In the meantime, general healthy-living strategies make sense since they likely help immune function and they come with other proven health benefits.

Healthy ways to strengthen your immune system

Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system working properly. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:

• Don’t smoke.
• Eat a diet high in fruits and vegetables.
• Exercise regularly.
• Maintain a healthy weight.
• If you drink alcohol, drink only in moderation.
• Get adequate sleep.
• Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
• Try to minimize stress.
• Keep current with all recommended vaccines. Vaccines prime your immune system to fight off infections before they take hold in your body.

Increase immunity the healthy way

Many products on store shelves claim to boost or support immunity. But the concept of boosting immunity actually makes little sense scientifically. In fact, boosting the number of cells in your body — immune cells or others — is not necessarily a good thing. For example, athletes who engage in “blood doping” — pumping blood into their systems to boost their number of blood cells and enhance their performance — run the risk of strokes.

Attempting to boost the cells of your immune system is especially complicated because there are so many different kinds of cells in the immune system that respond to so many different microbes in so many ways. Which cells should you boost, and to what number? So far, scientists do not know the answer. What is known is that the body is continually generating immune cells. Certainly, it produces many more lymphocytes than it can possibly use. The extra cells remove themselves through a natural process of cell death called apoptosis — some before they see any action, some after the battle is won. No one knows how many cells or what the best mix of cells the immune system needs to function at its optimum level.

Immune system and age

As we age, our immune response capability becomes reduced, which in turn contributes to more infections and more cancer. As life expectancy in developed countries has increased, so too has the incidence of age-related conditions.

While some people age healthily, the conclusion of many studies is that, compared with younger people, the elderly are more likely to contract infectious diseases and, even more importantly, more likely to die from them. Respiratory infections, including, influenza, the COVID-19 virus and particularly pneumonia are a leading cause of death in people over 65 worldwide. No one knows for sure why this happens, but some scientists observe that this increased risk correlates with a decrease in T cells, possibly from the thymus atrophying with age and producing fewer T cells to fight off infection. Whether this decrease in thymus function explains the drop in T cells or whether other changes play a role is not fully understood. Others are interested in whether the bone marrow becomes less efficient at producing the stem cells that give rise to the cells of the immune system.

A reduction in immune response to infections has been demonstrated by older people’s response to vaccines. For example, studies of influenza vaccines have shown that for people over age 65, the vaccine is less effective compared to healthy children (over age 2). But despite the reduction in efficacy, vaccinations for influenza and S. pneumoniae have significantly lowered the rates of sickness and death in older people when compared with no vaccination.

There appears to be a connection between nutrition and immunity in the elderly. A form of malnutrition that is surprisingly common even in affluent countries is known as “micronutrient malnutrition.” Micronutrient malnutrition, in which a person is deficient in some essential vitamins and trace minerals that are obtained from or supplemented by diet, can happen in the elderly. Older people tend to eat less and often have less variety in their diets. One important question is whether dietary supplements may help older people maintain a healthier immune system. Older people should discuss this question with their doctor.

Diet and your immune system

Like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good, regular nourishment. Scientists have long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases. For example, researchers don’t know whether any particular dietary factors, such as processed foods or high simple sugar intake, will have adversely affect immune function. There are still relatively few studies of the effects of nutrition on the immune system of humans.

There is some evidence that various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses in animals, as measured in the test tube. However, the impact of these immune system changes on the health of animals is less clear, and the effect of similar deficiencies on the human immune response has yet to be assessed.

So, what can you do? If you suspect your diet is not providing you with all your micronutrient needs — maybe, for instance, you don’t like vegetables — taking a daily multivitamin and mineral supplement may bring other health benefits, beyond any possibly beneficial effects on the immune system. Taking megadoses of a single vitamin does not. More is not necessarily better.

Improve immunity with herbs and supplements?

Walk into a store, and you will find bottles of pills and herbal preparations that claim to “support immunity” or otherwise boost the health of your immune system. Although some preparations have been found to alter some components of immune function, thus far there is no evidence that they actually bolster immunity to the point where you are better protected against infection and disease. Demonstrating whether an herb — or any substance, for that matter — can enhance immunity is, as yet, a highly complicated matter. Scientists don’t know, for example, whether an herb that seems to raise the levels of antibodies in the blood is actually doing anything beneficial for overall immunity.

Stress and immune function

Modern medicine has come to appreciate the closely linked relationship of mind and body. A wide variety of maladies, including stomach upset, hives, and even heart disease, are linked to the effects of emotional stress. Despite the challenges, scientists are actively studying the relationship between stress and immune function.

For one thing, stress is difficult to define. What may appear to be a stressful situation for one person is not for another. When people are exposed to situations they regard as stressful, it is difficult for them to measure how much stress they feel, and difficult for the scientist to know if a person’s subjective impression of the amount of stress is accurate. The scientist can only measure things that may reflect stress, such as the number of times the heart beats each minute, but such measures also may reflect other factors.

Most scientists studying the relationship of stress and immune function, however, do not study a sudden, short-lived stressor; rather, they try to study more constant and frequent stressors known as chronic stress, such as that caused by relationships with family, friends, and co-workers, or sustained challenges to perform well at one’s work. Some scientists are investigating whether ongoing stress takes a toll on the immune system.

But it is hard to perform what scientists call “controlled experiments” in human beings. In a controlled experiment, the scientist can change one and only one factor, such as the amount of a particular chemical, and then measure the effect of that change on some other measurable phenomenon, such as the amount of antibodies produced by a particular type of immune system cell when it is exposed to the chemical. In a living animal, and especially in a human being, that kind of control is just not possible, since there are so many other things happening to the animal or person at the time that measurements are being taken.

Despite these inevitable difficulties in measuring the relationship of stress to immunity, scientists are making progress.

Does being cold give you a weak immune system?

Almost every mother has said it: “Wear a jacket or you’ll catch a cold!” Is she right? Probably not, exposure to moderate cold temperatures doesn’t increase your susceptibility to infection. There are two reasons why winter is “cold and flu season.” In the winter, people spend more time indoors, in closer contact with other people who can pass on their germs. Also the influenza virus stays airborne longer when air is cold and less humid.

But researchers remain interested in this question in different populations. Some experiments with mice suggest that cold exposure might reduce the ability to cope with infection. But what about humans? Scientists have performed experiments in which volunteers were briefly dunked in cold water or spent short periods of time naked in subfreezing temperatures.  They’ve studied people who lived in Antarctica and those on expeditions in the Canadian Rockies. The results have been mixed. For example, researchers documented an increase in upper respiratory infections in competitive cross-country skiers who exercise vigorously in the cold, but whether these infections are due to the cold or other factors — such as the intense exercise or the dryness of the air — is not known.

A group of Canadian researchers that has reviewed hundreds of medical studies on the subject and conducted some of its own research concludes that there’s no need to worry about moderate cold exposure — it has no detrimental effect on the human immune system. Should you bundle up when it’s cold outside? The answer is “yes” if you’re uncomfortable, or if you’re going to be outdoors for an extended period where such problems as frostbite and hypothermia are a risk. But don’t worry about immunity.

Exercise: Good or bad for immunity?

Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But does it help to boost your immune system naturally and keep it healthy? Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system.

Image: lzf/Getty Images

How to strengthen the immune system is advised by a candidate of medical sciences, an allergist-immunologist EuroMed

Have you noticed that some people can sit quietly in a draft, walk in the cold in a light jacket, swim in a cold river, communicate with cold friends, and at the same time they do not get sick? While others are doing their best to protect themselves, wear gauze masks during epidemics, wrap themselves in warm sweaters and woolen socks, and still do not get out of colds? What is it connected with? It’s all about immunity!

Our immunity is the body’s main defense mechanism against viruses and bacteria. The development of the immune system in the process of evolution determined the very possibility of human existence. Immunity is innate and adaptive (acquired).

Innate immunity is the body’s ability to recognize and neutralize various bacteria and viruses based on common characteristics. As the name implies, this is the basic property of the body, which he receives at birth. Adaptive immunity recognizes more specific, individual pathogens, it is formed in the process of encountering them, after diseases or vaccinations.

Signs of immune failure

• frequent acute respiratory infections

• frequent exacerbations of chronic infectious diseases (tonsillitis, sinusitis, bronchitis, pyelonephritis, adnexitis, etc.)

• frequent recurrences of herpetic eruptions

• pustular skin lesions

• joint and muscle pain

• prolonged fever or lack of temperature response in acute infectious diseases

• swollen lymph nodes

• poor wound healing

• malignant neoplasms

• weakness

• chronic fatigue syndrome

The immune system is formed in a person in the womb, and much depends on heredity. But lifestyle also plays a very important role in the functioning of the immune system. And if we can’t do anything with heredity, then strengthening immunity by following certain rules is in our power!

How to strengthen immunity?

Hardening

Hardening is, in fact, training the immune system. The main principle of hardening: moderation, gradualness and regularity.

Start small: walk more, ventilate the apartment more often, walk around the house barefoot, wipe yourself with a sponge or towel moistened with cool water, wash your face with cool water. Then you can move on to more serious procedures: dousing with cold water, a contrast shower. A contrast shower, by the way, is very useful for training the cardiovascular system, improving skin condition, and preventing cellulite. Just remember to be careful and gradual! If you already have problems with the cardiovascular system, first consult with your cardiologist.

The regularity of hardening procedures, the absence of long breaks between them is very important.

You can start hardening procedures only if you are completely healthy. Ideally, after consulting a doctor.

Food

To strengthen the body, you need a balanced diet rich in vitamins and trace elements. In order for you to receive all the necessary substances and trace elements, nutrition should be as varied as possible. Every day, all major food groups should be present in the diet: dairy, starchy, vegetables, fruits, sources of complex carbohydrates, protein and fats. Complex carbohydrates are found in cereals, pasta, potatoes, bran bread, and whole grain unleavened breads. They are digested for a long time, unlike simple carbohydrates, which are found in sugar, cookies, cakes and other sweets. Also, a person needs indigestible carbohydrates – fiber or dietary fiber. They create a feeling of satiety, and, in addition, are useful for digestion. Such carbohydrates are found in oatmeal, in wholemeal bread.

In addition, our body needs fats, because they help to absorb vitamins A and E. If there is not enough fat in the body, the skin looks worse, the liver suffers, sex hormones stop being produced. Fats are saturated and unsaturated. The latter are better absorbed, respectively, they are more useful. They are good to get from fatty fish, avocados, almonds, olive oil. Of course, the use of foods containing hidden unhealthy fats, such as mayonnaise, sausage, cakes, should be limited.

Protein sources are fish, meat, dairy products, eggs, legumes, nuts, mushrooms.

Eat as many vegetables and fruits as possible, preferably in a thermally unprocessed form for better preservation of vitamins.

Vitamins and probiotics

Numerous studies show that in Russia, and in other countries too, the vast majority of people suffer from hypovitaminosis – a lack of vitamins. As you know, vitamins are not formed in the human body, with the exception of vitamin D and vitamins synthesized by intestinal bacteria, therefore, they must be constantly present in the composition of food. But even with the most rational diet (and let’s be honest – most of us have far from perfectly balanced nutrition), the human diet today is “understaffed” with vitamins by 20-30%. The absorption of vitamins from “artificial” preparations is often higher than from ordinary food.

Accordingly, it is necessary to take multivitamin preparations regularly. During the period of illness, stress, depression, increased stress, pregnancy, smoking and alcohol abuse, taking antibiotics, the need for vitamins increases. The duration of taking multivitamins is determined by the doctor, and is usually 1-3 months, it is desirable to repeat the course 2-4 times a year. Vitamins are better absorbed if the daily dose is divided into several doses, it is better to prescribe the main drug intake in the first half of the day, since in the evening and at night the body’s metabolism slows down. Since a person has always received vitamins from food, it is better to take vitamin preparations with meals, so they are absorbed more fully.

In addition to vitamins, probiotics are important for strengthening the immune system. Probiotics are medicines or biologically active food supplements that contain live microorganisms that are representatives of the normal human microflora. They are designed to restore the disturbed balance of microorganisms that inhabit various human mucous membranes, and therefore are used to treat and prevent immunodeficiency, dysbacteriosis and related diseases.

Probiotics stimulate the immune system at all levels, as proven by numerous clinical studies. Probiotics and vitamins should not be prescribed by yourself, it is better if a doctor does it.

Mode and physical activity

For the normal functioning of the whole organism and the well-being of a person, the regime is very important.

Try to get up and go to bed at the same time, get enough sleep. Rest more, walk in the fresh air. You need to play sports, do exercises.

Regular physical activity has a beneficial effect on the immune system. During active physical activity, the general tone of the body increases, mood improves, which contributes to greater activity and a surge of energy, blood is enriched with oxygen, sleep and appetite improve. Physical activity helps to get rid of stress, endorphins (“hormones of happiness”) are produced in the body.

And be sure to walk outdoors. Weather permitting, try to spend at least an hour a day outside. Ideally, during daylight hours, because the sun is necessary not only for the production of vitamin D, without sunlight, the level of serotonin (another “hormone of happiness”) in the blood, which is responsible for our good mood, decreases. In autumn and winter, the problem of lack of sunlight is especially relevant – we get up in the dark, leave work after sunset. Take every opportunity to catch the daylight: take a walk during your lunch break, be sure to plan walks on the weekends.

Refusal of bad habits

Bad habits – smoking, alcohol, drug and drug abuse – greatly weaken the body’s immune system, impair the functioning of many organs, destroy blood vessels, the brain, lungs, and increase the risk of developing diseases. In fact, if you constantly poison yourself with smoking, alcohol, etc., it is difficult to expect a good condition from the body. Alcohol and nicotine depress the immune system, as a result of which it ceases to perform its protective functions. By the way, many medications can also weaken the immune system, therefore, firstly, you should not thoughtlessly take pills without a doctor’s prescription, and secondly, if you are taking medications, strengthen measures to strengthen the immune system.

Positive attitude towards life

There is a close relationship between the physical and emotional components of people. If life does not bring joy and pleasure to a person, then biological mechanisms of self-destruction are triggered. Be positive, enjoy every day – there is always a reason for this. The ability to positively perceive any reality is, without exaggeration, a guarantee of health and longevity.

We hope that our tips will help you become healthier, and the upcoming autumn-winter season will bring you only joy, not illness!

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Allergist Therapist

Decreased immunity and how to raise it – City Hospital

Symptoms of weakened immunity:
– weakness;
– frequent colds;
– malaise;
– fatigue;
– decreased performance . ;
– sleep disturbance.

To improve your well-being and the condition of the body, it is necessary to increase immunity, and in all manifestations.

What affects the lowering of immunity:

All factors influencing immunity consist of several groups. Circumstances associated with the wrong way of life of a person: Unbalanced diet, which leads to a lack of vitamins in the body.

– Wrong combination of rest and physical labor. Regular depression, irritation.

-Lack of sleep.

– Bad habits such as: alcohol, drugs, addiction to cigarettes, even electronic ones. Work in places with high levels of radiation. Bad habits such as alcohol significantly affect the immune system.

– Causes associated with a certain disease: Pathology of blood cells – leukemia, lymphoma. Diseases of the liver. Syndrome of altered absorption in the intestine. A symptom of kidney damage is proteinuria, which removes immunoglobulin from the body. Infectious disease with a long course. After suffering a serious injury. A malignant tumor as an oncological disease. Primary immunodeficiency. HIV. Diseases are also factors of reduced immunity. – Also, the reasons for lowering the immune system include long-term use of antibiotics, heavy operations and intestinal invasions, otherwise – parasites.

The factors listed above have a negative, destructive effect on human immunity and lead to frequent illnesses. That is why it is desirable for every adult to know how to raise immunity at home.

For a good immune system, it is recommended to eat less spicy and fatty foods. Reduce or completely eliminate the use of large amounts of sugar and caffeine. But there are a number of products that can improve the body’s defense responses.

Foods that increase immunity: pumpkin, carrot, beetroot, tomato, garlic, onion, zucchini, herbs; dairy products; citrus, kiwi, strawberry, peach, apple; olive oil; pine nuts; fish, seaweed; derivatives of beekeeping.

These products, without exception, are filled with minerals and vitamins, the regular use of which will help strengthen the immune system.

Proper nutrition improves bowel function and strengthens the immune system. Therefore, you need to add more vegetables and fruits, dairy products, lean meat and fish to your diet.

A comprehensive healthy diet is one of the most important conditions for maintaining the immune system in good condition. Vitamins, like minerals that come with food, launch and activate the reserve forces of the body. But even the most healthy products will not help strengthen the immune system for a person who smokes or often drinks alcohol.

Foods that boost the immune system: onion – helps the body fight germs, helps stop the growth of cancer cells, strengthens the immune system, garlic – helps the body recover from stress, cleanses the liver, an excellent tool to fight inflammation and tumors.

Vitamin C – strengthens the immune system and is found in lemons, rose hips, oranges, sweet peppers, black currants.

Ginger – contains a huge amount of minerals and vitamins that quickly boost the immune system.

Honey – one spoon a day is good for health. Honey, lemon and garlic. The most important foods that boost the immune system are onion, garlic, lemon, honey, and ginger.

Reduce or eliminate fatty, spicy, sweet and starchy foods.

A variety of decoctions and infusions have a beneficial effect on the immune system. Before using folk remedies, it is recommended to consult a doctor.

So, the first recipe : Walnut leaves are poured with hot water (500 ml). The broth should be infused for 10 hours, in a thermos. Drink a decoction of 80 ml daily.

The second recipe is as follows : Hot water (250 ml) is added to needles (2 tablespoons). Then they boil for about half an hour, and insist the same amount. Take daily 200 ml. A decoction of needles. Fragrant coniferous decoction is popular.

Also a popular recipe with onions : Onions (250 g) are minced and mixed with sugar (200 g). Then pour water (500 g) and boil for an hour and a half on low heat. When the infusion cools, add honey (2 tablespoons) to it and filter. Take daily, 1 tbsp. l. 2-3 times a day.

Another fourth recipe : Add hot water (1 liter) to dry rose hips, then add sugar (4 tbsp) and boil for 10 minutes. Let it brew for 4 hours. Filter. Drink the infusion every day. Rosehip decoction. Rosehip decoction has also been seen as an immune booster.

The fifth recipe includes the following items : St. John’s wort (10 g) mixed with hot water (250 ml). Take the infusion daily after meals 2-3 times a day, 1 tbsp. l. A recipe similar to the fifth one: Dry chopped celandine grass (1 tsp) is poured with hot water (250 ml) and cooled. Use several times a day, warm, 80 ml. A decoction of celandine. Celandine also has many beneficial qualities for immunity.

And the last effective recipe includes the following items : Field horsetail (1 tablespoon) is poured with boiling water (250 ml). Let it brew for 30 minutes, then filter. Take a couple of times a day for 1st. l. Medicines Folk remedies do not work immediately. In addition, some recipes may cause an allergic reaction.

A good way to remove toxins is a bath. To walk outside. Drink about 2 liters of water per day, but consult your doctor first, as not everyone is recommended to drink a large amount of liquid

Everyone knows that smoking and alcohol are harmful to health, but no one is in a hurry to get rid of these “bad” habits. Many people need an incentive to do this. Raising immunity is quite a weighty incentive.

Also a common problem that lowers the tone of the body today is a sedentary lifestyle.

Many people think that physical activity improves health and immunity – and they are wrong. Ideal for a person and his immune system will be – and this has been scientifically proven – an average level of physical activity. Overloading the body with physical labor, on the contrary, lowers the protective abilities of the body. But a moderate load – increases.

Recommendations: Aerobics is very useful, as it effectively affects the body. You need to exercise throughout the day. Climb the stairs, use the elevator less. Walk shopping. Walk down the street. Find something fun for yourself. You can go in for swimming, dancing, playing football, exercising on simulators and other sports. The most important thing for the body is an active lifestyle. The problem that lowers the tone of the body, in our days, is a sedentary lifestyle. It is important to know! To improve your health and not gain excess weight, you need to move more: ride a bike, walk in the fresh air, go to the pool or fitness club.

For physical activity, consult your doctor. And the load for people suffering, for example, from cardiovascular diseases, should be moderate, feasible.

Frequent worries stresses usually lead to restless sleep. And a person who does not get enough sleep becomes irritable and lethargic. It is known that the normal sleep of an adult should be at least seven hours a day, this is necessary for the normal functioning of the body and immunity. From the lack of sleep and rest, the likelihood of a person getting sick increases.

Sleep affects the functioning of the whole organism. Strong immunity will not be without good sleep. A person who is sleep deprived and tired is easy to get sick. Good sleep is the perfect cure for fatigue. It boosts the immune system and normalizes the functioning of the body. Scientists have proven that people who sleep less than 6 hours a day get colds almost 6 times more than those who sleep 8 hours a day. And all because the lack of sleep makes the immune system weak and ages the whole body, in addition, it slows down the brain. The generally accepted norm of sleep for an adult is 7-8 hours a day. It is worth listening to your body – and it will let you know, frequent colds or fatigue and weakness, when it’s time to relax and get a good night’s sleep. Some people sometimes do not have the opportunity to sleep well, but this is not scary, the body, lacking sleep, has the ability to quickly recover. To do this, you just need to sleep a little longer after a sleepless night. You can’t save on sleep, then you may have to spend more time, effort and money on restoring the body and immunity.

To reduce the risk of contracting colds , it is necessary to carry out preventive procedures as often as possible and strengthen the immune system. Basic preventive recommendations: Eat more natural vitamins. Harden and wipe with cold water. Maintain an active lifestyle. To drink a lot of water.