How to raise immunity in autumn? Judging by the number of requests on the Internet, this is probably the most common question during the cold season. But the truth is that it is impossible to raise immunity! Why? And what should be done to get sick as rarely as possible?
The body’s ability to resist disease-causing factors is established at birth. That is, we cannot significantly improve it. And we can only maintain it in normal condition. And the simplest things cope best with this task: physical activity, frequent walks, hardening, full sleep and proper nutrition.
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What to eat so as not to get sick?
During the cold season, people rely on garlic, lemons, apples and other products “for immunity”. But this is not enough. To “invigorate” the body’s defenses, eat foods containing vitamins A and D. With a lack of the first, the immune defense of the mucous membranes is disturbed, and the second is responsible for the presence of macrophages — cells that catch and digest pathogenic microorganisms.
Sources of vitamins A and D:
- dairy products,
- vegetables and fruits of red and orange colors.
Other components of the diet are proteins and fats. Proteins are the basis of building material for cells (including those responsible for immunity), and fats are a source of energy necessary for metabolic processes.
Simple cold prevention
Try to be in the fresh air every day and walk for at least 30 minutes. That’s how much time the body needs to activate the immune system. In addition, walking in the fresh air is the most effective way to relieve stress.
With frequent stress, an excess of cortisol is produced in the body, which weakens the body’s defenses. That is why depressed people get sick more often.
Regularly ventilate the apartment and maintain a sufficient level of humidity in it (especially important during the heating season). After traveling in public transport, wash the mucous membrane of the nose, cleaning it of bacteria and viruses.
IMPORTANTLY! Do not prescribe yourself medicine “to raise immunity”. Uncontrolled stimulation of the body with really active drugs threatens the development of autoimmune diseases.
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Hardening as a way to raise immunity
Contrast procedures help to accustom the body to easily adapt to temperature changes. Plus, they train blood vessels and improve blood flow to internal organs.
How to start hardening
If your body does not differ in heroic health, start small — get used to washing with cold water. Do it gradually — let the water be at room temperature at first, then every day lower it by about one degree. As soon as you get used to washing, you can proceed to wiping.
Wiping: how to do it right
The procedure consists in vigorously rubbing the body with a towel soaked in water. For 2 minutes, the neck, chest, back, hips, and legs are rubbed with a wet towel until redness and heat flow. Then the body is wiped dry.
Benefits of dousing for health
Dousing also helps to strengthen health. The effectiveness of this procedure increases as the contrast between body temperature and water temperature increases. Every 10 days, lower the water temperature by 5 degrees. Make sure that the temperature in the room is not lower than 20 degrees — this way you will avoid hypothermia. And when taking a contrast shower, keep in mind that the difference between hot and cold water should be increased gradually.
And in order not to provoke insomnia, do such dousing in the morning.
A few more ways to toughen up
Another proven method: pour cold water into the bath so that it covers only the bottom. Walk in such water (stepping from foot to foot) for 20–30 seconds. Every day, increase the water level by about 1–2 cm until it reaches the ankles. And be patient — the result of hardening does not appear immediately. Hardening can also cause a runny nose, but this is not a reason to stop the procedures. An exception may be an increase in temperature.
And do not forget about baths and saunas — one of the most pleasant ways to increase the body’s resistance to infections. It is proven: bath lovers are less prone to colds.
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Interesting facts about immunity
Only 10% of people in the world can boast of strong immunity. It protects them from almost all diseases. Another 10% have congenital immunodeficiency. Its main feature is frequent, recurring and severe diseases: pneumonia, purulent otitis, sinusitis, abscesses, and so on. And in 80% of people, immunity depends on lifestyle.
Frequent colds are not an indicator of “weak” immunity. If you get SARS no more than 5 times a year and at the same time recover quickly, then you have no problems with immunity. For children, the “norm” of colds is even more — up to 8 times a year.
There are periods in life when immunity works worse. They are called physiological immunodeficiency. The first period lasts from birth to 6 years (immunity is formed). The second occurs in adolescence (the body’s defenses weaken due to hormones). The third appears in women during pregnancy, and the fourth — at the age of 65.
Are you improving the protective features of your immunity in autumn?