Immunity boosting tips

Live a good life - to be broken down, it means eating enough nutrition, sleeping regularly, moving appropriately, and thinking less. There are no shortcuts, and there is no need to spend a lot of money. If you can achieve 70 points in these things, you will have won over 90% of your peers who catch colds when the season changes and get tired at every turn.

Let me first tell you about the pitfalls I have stepped into before. In the past two years, I always felt that my immunity was weak. I stocked up on several thousand vitamin C effervescent tablets, spirulina, and immunoglobulin drinks, and drank them as water every day. However, I still had a fever when the season changed. Later, I went to the nutrition department for a checkup. The doctor said that I was lacking everything except eating takeout. My protein intake was less than half of the recommended amount. All those supplements were wasted. There is a lot of quarrel about supplements on the Internet right now. One group says, "All supplements are a tax on IQ, just eat well." The other group says, "Nowadays, the nutritional density of food is low, and extra supplements must be taken." In fact, both groups are right. If you can cook for yourself every time, and have all the meat, eggs, milk, fruits, and vegetables, then you really don't need to supplement randomly. ； But if you eat takeout heavy in oil and salt every day like I did before, and can’t eat fresh vegetables three times a week, then supplementing with some multivitamins and Omega3 is really useful, but don’t go to extremes. Oh, by the way, don’t listen to what the Internet says about eating a light diet to be healthy. I tried eating boiled vegetables for 2 months in a row last year. Not only did my hair fall out, but my aunt also delayed it for 10 days. Later I found out that the synthesis of immune cells cannot be separated from high-quality fat and protein. You don’t have to eat a big meal of fish and meat, eat more boiled eggs in the morning, add a palm-sized piece of lean meat or fish at noon, and eat animal liver 1-2 times a week, which is more than drinking an immune drink tube worth hundreds of yuan.

Speaking of which, I have to mention that no matter how particular you are about what you eat, it will all be in vain if you don’t sleep well. Wasn’t there a lot of noise online before? Some people say that you must sleep for 8 hours a day to be healthy. Some people say that you can still feel energetic after sleeping for 6 hours a day. I specifically asked friends who are doctors of sleep medicine. In fact, there is really no unified standard for the length of sleep. The core depends on your state after waking up - if you sleep for 6 hours a day and wake up refreshed, then there is no need to lie down for 8 hours. ； If you still feel drowsy after sleeping for 9 hours, then it’s useless even if you slept for 10 hours. But there is a red line that is best not to touch: try not to stay up until after 1 o'clock. I used to stay up until past 2 o'clock for a week working on a project, and a string of herpes appeared on the corner of my mouth. The doctor said that staying up late disrupted the repair rhythm of immune cells. That's when I realized that the period from 12 o'clock to 3 o'clock in the morning is the peak period of immune cell renewal and repair. If you stay up without sleep, it is equivalent to holding back the immune cells. It would be strange if no problems occur over time.

Eat enough, sleep enough, and let’s talk about the exercise that people are most likely to go to extremes. Last year, a friend of mine signed up for a fitness camp in order to improve his immunity. He ran 5 kilometers every day and added one hour of strength training. As a result, he had a fever and was hospitalized after half a month of training. The doctor said that he had no foundation for exercise in the first place, and the sudden high-intensity exercise created an "immune window period" in his body, which gave the virus an opportunity to take advantage of him. Nowadays, opinions on exercise are also polarized. One group says "life lies in exercise. The more you practice immunity, the better", while the other group says "moving too much consumes energy and blood, so it is better to lie down to rest." In fact, it is still the same sentence. It depends on your own condition. Ordinary people don’t need to pursue high-intensity exercise for an hour a day, take a 40-minute walk after meals every day, or do 20 minutes of Ba Duanjin or aerobics at home. A slight sweat is enough. It can promote circulation without putting a burden on the body. It is much more effective than blind exercise.

Oh, by the way, there is another point that 90% of people have not noticed: don’t dwell on internal friction every day. I previously read a clinical study published by Union Medical College Hospital. People who have been anxious or depressed for a long time are 3.2 times more likely to have reduced immunity than ordinary people. I have a deep understanding of it myself. In the first half of last year, the company laid off employees. I worried about myself every day and suffered from insomnia for less than half a month. I caught a cold twice in a month, and then I simply turned off my work phone one day a week, and either went to the park to sit in the sun for an afternoon, or found a small restaurant with friends to have a hot pot meal and complain. Within a month, my whole body was back to normal, and even the oral ulcers that I always had every month no longer appeared. Don’t believe it, emotions have a greater impact on immunity than you think. If you frown and worry every day, your immune cells will not be able to work.

Finally, I would like to remind everyone, don’t believe in the nonsense of “taking a shot of immunity to improve immunity for life” or “taking certain health products for 7 days to improve immunity”. The higher the immunity, the better. If the immunity is too strong, it will attack your own normal cells. If you suffer from autoimmune diseases such as lupus erythematosus and rheumatoid, what we want is balanced immunity, not higher, the better. In fact, there are no secrets. They are all trivial things that everyone has heard eight hundred times, but there are too few people who can persist in doing them. You don’t have to change everything at once. This week, go to bed before 12 o’clock first, and next week add an egg every day. Taking your time will be much more effective than hoarding a bunch of IQ tax health products.