Tips to boost immunity

If you want to steadily improve your immunity, the core is never to take a certain Internet celebrity supplement or rely on a certain extreme habit to achieve quick success. Instead, the four things of "sleeping enough, eating right, exercising appropriately, and reducing internal consumption" are in line with your own body rhythm. The effect of long-term persistence is far better than all gimmick remedies.

To be honest, I paid a lot of IQ taxes on this matter a few years ago. At that time, I caught a cold when the seasons changed. I heard that vitamin C can improve immunity, so I drank 3 effervescent tablets with water every day. After drinking it for less than half a month, I started to suffer from oral ulcers. I went to the hospital to register and found out that 100mg of vitamin C a day is enough for a healthy person. I took 1000mg in one cup. Excessive supplementation would put a burden on the body.

Regarding supplements, different circles have different opinions. Friends in the fitness circle often say that extra vitamin C and zinc should be supplemented after intense training to help the body recover.； Doctors in the nutrition department always say that as long as you can eat one egg, 300g of milk, one pound of vegetables and half a pound of fruits in your daily diet, there is no need to buy additional supplements. In fact, both sides are right. It all depends on your personal situation - if you can't eat more than two bites of take-out vegetables, it's okay to supplement appropriately. The diet is already balanced, so there is really no need to spend such wasteful money.

Speaking of eating, I also followed the trend and ate light salads for half a month. I thought it would be right to eat light, right? As a result, after eating it, my aunt postponed it for a week and consulted a Chinese doctor she was familiar with. She said that my spleen and stomach were weak. Eating raw and cold vegetable leaves and iced salad dressing every day depleted my yang energy and weakened my qi and blood before my immunity could improve. Later I realized that there is no uniform template for eating. The intake of high-quality protein, dietary fiber, and vitamins required by modern nutrition is the basis, but it must also be adjusted according to your own body constitution. If you are cold, blanch more vegetables and eat them. If you are angry, don't drink ginger and jujube tea every day. Only when you feel comfortable eating can your body really absorb nutrients.

Many people may not realize that poor sleep has an immediate impact on immunity. Last year, I stayed up for a week until 2 o'clock to catch up on a project. One day, I went out and blew in the cold wind for two minutes and my fever reached 38 degrees. Later, when I went for a review, the doctor said that the world of sleep medicine does not force everyone to sleep for 8 hours. People born with the short-sleep gene can still wake up after 6 hours of sleep, which does not count as staying up late. The key is that your sleep rhythm is stable and you don't feel heavy or dizzy when you wake up. Lying down just to make up for 8 hours will make you anxious, which is counterproductive.

In addition to eating and sleeping, the speed of movement is also very important. A friend of mine ran 5 kilometers every day in order to boost his immunity before the flu season. After running for half a month, his fever reached 39 degrees Celsius. He went to the hospital to check and found no virus. He just exercised too much. There is a "window theory" in exercise physiology, which says that after high-intensity exercise for more than 90 minutes, the body's immunity will temporarily decline for several hours. People who have no habit of exercising suddenly rush to exercise, which in turn gives the virus a chance to take advantage of it. Go downstairs for a 20-minute walk on weekdays, ask friends to go hiking on weekends, or even follow a video to stretch for 10 minutes at home. As long as you can move, it is better than suddenly engaging in a sudden exercise.

There is another invisible killer that is most easily ignored, which is emotional internal friction. Last year, my colleague was busy with projects for three consecutive months and had conflicts with her husband. He stared at the screen at work every day. As a result, he developed shingles, which took more than half a month to heal. Many immunological studies have now confirmed that if you are anxious or stressed for a long time, cortisol in your body will be at a high level for a long time, which will directly inhibit the activity of immune cells. At this time, no matter how many supplements you take, it will be useless. As for how to adjust it, there is no standard. Some people can relax after petting the cat for half an hour. Some people find it comfortable to find friends and yell songs for two hours. Some people just like to play Lego by themselves. You don’t have to force yourself to meditate like others. Methods that can make you relax are good methods.

After all, immunity is like a fixed deposit you put into your body. You usually put some bits and pieces in it, and you can take it out when you encounter special circumstances such as viruses or cooling down. There is really no need to do any extreme operations to improve it, and there is no need to believe in some 7-day quick tips. When you are comfortable, your body will naturally give you positive feedback.