The immune system is the "guardian" of our human body. If the immunity is high, it is less likely to get sick. If the immunity is low, various diseases will come to our door frequently.
I believe everyone knows that running, swimming and other exercises can improve immunity. Although we all know that exercise is good for the body, it is always difficult to do it consistently due to certain circumstances.
Actually, there are 5 fun ways to exercise, which can be easily done at home, and the effect of improving immunity is no worse than running or swimming!
01
Singing
Research has confirmed that: Singing is a kind of exercise of respiratory muscles under specific conditions, and its benefits are no less than running, swimming, rowing, etc.
Benefits of singing:
1. Improve immunity
When you sing, especially when you sing your favorite songs, your brain will generate and release intracerebral hormones similar to morphine. At the same time, singing also helps secrete anti-stress hormones, making the brain and body and mind more happy.
2. Exercise abdominal breathing
When singing, the basic breathing method is abdominal breathing method . Using abdominal breathing method not only helps patients to better recover their respiratory function after surgery, but also helps patients to calm down, relax and reduce their fear of disease.
3. Enhance memory
Singing is actually a kind of mental work. You have to search, recover and reproduce song-related content from the billions of information in your mind. The brain really has to work at a high speed. In the long run, it can still be healthy. Brain, improve memory.
02
Squats
In terms of exercise time, if you squat leisurely for 5 minutes, the amount of exercise may be equivalent to walking slowly for 1 hour, or kneeling for 20 minutes. It is a time-saving aerobic exercise.
However, squatting exercise requires high physical coordination. Patients should decide whether to perform it based on their own physical constitution and knee condition.
The benefits of squatting are:
1. Strengthen the body.
Repeatedly squatting, getting up, and squatting again can speed up blood circulation and metabolism, and can exercise the patient's joint, bone and muscle strength, enhance the body's immune function, and make life full of life. vitality.
2, weight loss
If you are obese and can complete the squatting action, it is recommended to squat every day. Squatting can consume a lot of calories and can reduce the fat accumulated on the body, especially the buttocks and thighs. Recently, the World Cancer Research Agency A published study shows that obesity is closely related to the occurrence of 13 types of cancer . Losing weight is one of the best ways to prevent cancer.
3. Relax your mind
You can temporarily put aside worries and stress of life, relax your spirit, regulate your emotions, and increase your enjoyment of life, which is good for the physical and mental health of cancer patients.
03
Step on Soybeans
Feet are the "second heart" of the human body. Regular massage and stimulation of our feet can promote smooth blood and blood in the feet and harmonize the meridians, thereby achieving the purpose of disease prevention and health care.
The University of Tokyo in Japan recommends stepping on soybeans with bare feet. Spread soybeans on the floor in front of the TV. While watching TV, step on them with bare feet for 1 to 2 minutes. You can step on them three or four times.
Because soybeans are just the right size, they can gently stimulate acupuncture points, thereby relatively gently promoting metabolism, detoxification and fat burning.
02
Rub your fingers
Modern medicine believes that the extremities of the body are places where blood will definitely pass and turn back when it flows throughout the body. However, generally the blood circulation at all tips of the human body is poor.
Specific method:
Use the thumb and index finger of one hand to pinch both sides of the fingernail of the other hand, and start to rub one area for about 10 seconds. It is best to rub it with a little force, if it feels a little painful. It means it is effective. It is best to rub it 1 to 2 times a day, which will be more effective.
People who have any symptoms of discomfort can refer to the corresponding chart between fingers and body. It is best to rub it for 20 seconds.
✦ Thumb: corresponds to respiratory organs, improves cough
✦ Index finger: corresponds to digestive organs, improves enteritis, gastritis
✦ Middle finger: Corresponds to the ears, effectively improves tinnitus
✦ Ring finger : Stimulates sympathetic nerves , improves immunity
✦ Little finger: Corresponds to the circulatory organs, heart, kidneys, etc., is good for hypertension , diabetes , eyes, etc. Effect
02
Massage the lower abdomen
You can massage the lower abdomen when you wake up every morning or before going to bed. It can not only enhance the vitality of immune cells , but also make the body and mind happy.
Specific method:
Stack your hands and press on the abdomen, with the navel as the center point, massage clockwise for 64 weeks, then counterclockwise for 64 weeks, then push from the chest to the abdomen, top to bottom, 64 times , the force should be gentle, and the force should be penetrated under the skin, but not too much force.
Eat more of these "6 1's" and your immunity will become stronger
1. One bowl of multigrain porridge
every day. Oats, millet, corn, black rice and various miscellaneous beans can all be cooked together to drink porridge, because whole grains It retains more dietary fiber, B vitamins and minerals in cereals, which can help the body maintain the health of cell mucosa, produce antibodies, and improve immune function.
2. One kind of red meat every day
If the protein and iron intake are insufficient, the local immunity of the skin and mucous membranes will decrease, and the number of immune cells will decrease, which will affect the production of antibodies. Red meats such as beef, pork, and mutton are rich in high-quality protein. and iron. Eating appropriately every day is good for the body. It should be noted that adults should eat no more than 500 grams of red meat a week.
3. 1 serving of fungi per day
Fungus food is rich in fungal polysaccharides, which can help improve the ability of human macrophages to phagocytose bacteria, thus helping to improve immunity. Researchers from the University of Florida have also shown through research that eating shiitake mushrooms every day for four consecutive weeks can effectively increase the body's immunity and reduce inflammatory reactions.
4. One serving of orange and dark green fruits and vegetables every day
lack of vitamin A can easily lead to the atrophy of respiratory mucosal epithelial cells. The body's first line of defense against the outside world is not strong, and germs are more likely to invade the body, and carrots, pumpkin, spinach Orange and dark green fruits and vegetables such as kale, kale, broccoli, etc. are rich in β-carotene, which can be converted into vitamin A in the body.
5. One cup of yogurt per day
The intestine contains 60% to 70% of the body’s immune cells, which is the largest immune organ of the human body. Regular intake of yogurt containing probiotics can maintain the balance of intestinal flora and ensure the intestinal tract healthy.
6. One high-vitamin C fruit every day
Antioxidant vitamin C can reduce external interference on the balance of human cells, promote antibody formation, and maintain normal immunity. Fruits rich in vitamin C include kiwi fruit , strawberry , papaya, orange, etc.
Source: High Quality Life Home
