prevents new crown , improves immunity
is very important
prevents new coronavirus infection. In addition to taking good protection and getting new crown vaccine , the body's immunity is also necessary. So, how to improve immunity to prevent new crown infection?
01
Ensure adequate sleep
Good sleep can enhance human immunity. Long-term lack of sleep will increase the risk of cardiovascular and cerebrovascular diseases , depression , diabetes and obesity, while also impairing memory and immune system. Therefore, it is advisable to pay attention to sleep, ensure sufficient sleep for at least 7 hours a day, and you also need to rest for about 30 minutes at noon to keep your body a normal biological clock. Work, study, entertainment and rest must be carried out according to the routine of work and rest.
02
Keep good habits
In daily life, you should keep hygienic, wash your hands frequently, ventilate frequently, avoid staying up late, maintain adequate sleep, exercise appropriately, quit smoking and limit alcohol, drink more water, eat a light diet, and maintain a healthy weight; developing good living habits is conducive to improving immunity.
03
Ensure a reasonable diet
eat scientifically and reasonably, which helps improve your own immunity. It is recommended to maintain a healthy meals a day and ensure 4 major food intakes every day, including potatoes (grain), vegetables and fruits, protein (especially high-quality protein fish, lean meat, milk, eggs, soybeans, etc.), as well as fats (including cooking oil and nuts). Ensure balanced nutrition and reasonable coordination. At the same time, pay attention to the ratio of protein to carbohydrates and fat in your diet, which can effectively improve immunity. Pay attention to a balanced diet, do not eat in a biased manner, mix meat and vegetables, do not over-diet or lose weight, especially when catching a cold, pay attention to a light and nutritious diet.
During the epidemic, we must pay more attention to dietary safety than usual, cook various meats and eggs, and resolutely not eat all kinds of wild animals; especially the elderly with underlying diseases, we must pay special attention to a reasonable diet. Drink more water, ensure a 1500-1700 ml water per day, drink more boiled water instead of sugary drinks. People who have the habit of drinking tea can drink tea appropriately.
04
insist on moderate exercise
WHO ORGANIZATION Includes "moderate exercise" into the four cornerstones of health, and exercise helps stimulate and improve immunity. Long-term moderate-intensity exercise can make immune cells more widely distributed and continuously improve the function; the best exercise to improve the body's immunity is moderate-intensity exercise for 30 to 60 minutes each time, about 5 times a week, for a long time.
exercisers subjectively feel breathing, heartbeat significantly accelerated, and sweating slightly. At this time, the exercise intensity basically reaches moderate intensity. Only by reaching moderate intensity exercise, accelerated breathing and blood circulation, and increased metabolism can we mobilize all aspects of the body, promote the functions of cells, tissues, organs and various systems of the body, and improve immunity. Medium-intensity aerobic exercise includes jogging, cycling, using fitness equipment, bare hands or small equipment exercise ( fighting or using dumbbells, elastic band , etc.). Middle-aged and elderly people recommend relaxing aerobic exercises, such as yoga, Tai Chi , Baduan Jin , etc. Do not advocate excessive or fatigued exercise and minimize group sports activities.
05
Be calm in mind
A good and healthy mind is conducive to maintaining immunity.After psychological stress develops stress, physiological reactions will be generated to adjust their activity, which will help the body to fight stress, restore internal stability, and maintain immunity; it may also become the physiological basis for long-term stress states to cause physical diseases, resulting in low immunity and susceptibility to diseases. Therefore, we must keep a calm mind, adjust negative emotions, and avoid negative emotions such as excessive anxiety, panic, and tension; do relaxation training in time, vent negative emotions moderately, maintain contact with the outside world, encourage the use of psychological assistance hotlines, etc., and improve immunity by adjusting psychological state.
maintain good immunity and health, and start from healthy
every bit of life!
Source: Tibet Disease Control
