Immune boosting formula

The truly practical immunity-boosting formula is never a certain Internet celebrity supplement or a unified recipe, but a dynamic combination of "70% dietary adjustment + 20% work and rest adaptation + 10% benign micro-stimulation" - there is no standard answer that suits everyone, and all plans must follow your own body baseline.

Last year, I followed up in the nutrition department of a tertiary hospital for three months. I saw too many people taking effervescent tablets and Ganoderma spore powder as life-saving straws. They took them every day and still fell ill during the flu season. What impressed me the most was a girl who worked in Internet operations. Her monthly salary was 30,000 yuan, but she spent 8,000 yuan a month on various imported immune supplements. Last time, she still had a fever for four days due to influenza A. The 62-year-old aunt who came for treatment at the same time as her didn’t buy any expensive supplements. She just adjusted according to her body’s reaction for three months. This time, the whole family was infected, but she only had an itchy throat for two days.

When it comes to diet, which accounts for a large part of the diet, the more protein you eat and the more vitamins you take, the better. The mainstream nutrition community recommends "high-quality protein accounts for 1/4 of the plate + colorful fruits and vegetables account for 1/2 + whole grains account for 1/4." However, there are also studies on low-carb diets that for people with insulin resistance, reducing refined carbohydrates or even appropriately reducing the proportion of whole grains can actually reduce chronic inflammation and increase immune cell activity. In the cases I have personally come across, a girl with polycystic cysts adjusted to a low-carbon plan and the number of respiratory infections dropped from 6 to 1 per year within half a year. There was also an old man who had eaten whole grains for his entire life and rashly cut out his staple food. On the contrary, his immunity was reduced due to lack of energy. The key is not to copy other people's recipes, but to find a dietary structure that will not make you feel sleepy or flatulent after eating. Don't be superstitious about high-dose VC supplements. The daily intake recommended by the Chinese Nutrition Society for adults is only 100mg, which is about the same as a medium-sized kiwi. If you eat more than 1,000mg a day, not only will you not be able to absorb it, but you may also have diarrhea and damage the intestinal flora - you must know that 70% of immune cells live in the intestines.

After taking care of the bulk of this, the remaining 20% of work and rest adjustments are the most likely to be taken to extremes. Don’t be fooled by the standard PUA of “you must sleep 8 hours a day”. In the cases we have come across, there is a young man who works in design who was born with the short-sleep gene. He can sleep for 5 hours a day and still feel energetic during the day. The core is to sleep enough "your own sleep cycle", that is, you don't feel tired after waking up, and deep sleep can account for more than 15% of the total sleep time. Oh, and here’s a little experience. Catching up on sleep after staying up late won’t make up for the loss of immune cells. However, if you take 100-200 mg of VC and a tablet of B complex in time after staying up late, the damage can be reduced a lot. Last time I stayed up for two long nights on a project, I would have had to catch a cold for a week before, but this time it didn’t happen.

The remaining 10% of benign micro-stimulations are most easily ignored. To put it bluntly, don’t make your body too delicate. Many people think that to have a good immune system, they need to go to the gym every day. In fact, excessive exercise can suppress immune function. In the 72 hours after finishing a marathon, the risk of catching a cold is three times that of ordinary people. On the contrary, exercising for 30 minutes a day and sweating slightly can just stimulate the circulation of immune cells. There are also more niche views such as "cold exposure", that is, don't wear too much clothes in winter, wash your face with cold water every day, or freeze for two days before adding clothes in the cool autumn, which can activate the brown fat in the body and increase the activity of immune cells. I tried it last winter. The rhinitis that I always suffered every winter only happened once this year. Of course, this is also true for everyone. Girls who are already cold should not try it blindly. The pain caused by the cold will not be worth the loss.

An old professor told me before that immunity is like a puppy at home. If you feed it too expensive snacks every day, it will become picky and refuse to work. If you beat it and scold it every day, it will become weak. If you feed it normally and take it for a few runs occasionally, it will naturally look after your home. This is a rough statement, but if you really think about it, emotions have a much greater impact on immunity than many people think. People who are anxious every day have inflammatory factor levels 2-3 times higher than ordinary people. If you are happy every day, it is better than taking any expensive supplements. Oh, and one last thing to add, 90% of the products on the market that claim to be able to quickly improve immunity are IQ tax. The only supplements that have been proven to be useful for ordinary healthy people are vitamin D when dietary intake is insufficient, and beta glucan that the elderly can eat appropriately. There is really no need to spend money on other supplements.