A weak immune system makes a person susceptible to various diseases, so people need to boost their immunity at all times. What habits can weaken the immune system? What are the signs of a low immune system? What can you eat to boost your immune system?
I. Habits that weaken the immune system
1. Loving sweets. Consuming too much sugar not only causes weight gain, but a study published in the "American Journal of Clinical Nutrition" found that after consuming 100 grams of sugar, the ability of white blood cells to kill bacteria is weakened for at least 5 hours.
2. Not drinking enough water. The body needs plenty of water to flush out toxins. Daily water intake varies from person to person, but you should ensure your urine is a pale yellow color.
3. Excessive fat. Obesity affects organs like the heart and brain, and can also cause hormonal imbalances, damaging the immune system's ability to fight disease. In fact, people with a Body Mass Index (BMI) over 40 are most susceptible to the flu.
4. Dry nasal passages. A moist nasal cavity can intercept viruses and prevent the flu. Conversely, a dry nasal cavity creates an opportunity for germs to invade. If the dryness is temporary, you can buy a humidifier. If it's chronic, you should consult a doctor to find the cause.
5. Work stress. A report from the American Psychological Association points out that long-term stress slows down the immune system's response speed. Philip Tierno of New York University stated that if a person with the flu continues to work hard, their symptoms will immediately worsen.
6. Frequent colds. It is normal for adults to catch a cold 1-3 times per season, lasting 3-4 days each time. However, if the frequency and duration increase, it indicates a low immune system, which needs to be improved through diet, sleep, and exercise.
Mushroom and Dried Tofu Stir-fried with Pork Slices
Further Reading: A Guide to Eating Mushrooms
II. Signs of a low immune system
1. Often feeling tired: You often lack the energy for work and feel tired after doing just a little. A hospital check-up reveals no organic lesions, and after resting for a while, your energy is restored, but it only lasts for a few days before the fatigue returns.
2. Constant colds: Colds become a common occurrence. The slightest change in weather to colder or cooler makes you sneeze before you can even put on more clothes, and it takes a long time to recover from a cold.
3. Wounds that are prone to infection: If you accidentally get a cut on any part of your body, the wound will become red and swollen, and even pus, within a few days. A healthy person would heal quickly, but you have to drag it out for a long time. Or, a small, painful, and itchy boil might appear on one part of your body, like your buttocks, and then another one appears on your head a few days later.
4. Prone to stomach illnesses: After eating a normal dish at a restaurant, other people are fine, but you experience vomiting and diarrhea, which are signs of a low immune system.
Oyster Sauce Broccoli
Further Reading: A Guide to Eating Broccoli
III. Foods that boost the immune system
1. Grapefruit: Grapefruit is rich in vitamin C and a large amount of flavonoids, which can boost the immune system and help treat colds and flu. Additionally, grapefruit can clear the mind and refresh the senses.
2. Elderberry: Recent scientific research has shown that extracts from elderberries can fight colds. Elderberries are rich in antioxidants and have certain anti-infective properties, making them very helpful for improving immunity.
3. White mushrooms: Mushrooms are rich in the mineral selenium and antioxidants. A low level of selenium in the body increases the risk of catching a severe cold. Furthermore, mushrooms contain B vitamins, riboflavin, and niacin, which help maintain a healthy immune system. White mushrooms also have antiviral, antibacterial, and anti-tumor properties.
4. Almonds: A handful of almonds can enhance your immune system's ability to cope with stress. A recommended 1/4 cup serving of almonds contains almost half of the daily requirement of vitamin E, which can boost immunity. The riboflavin and niacin (B vitamins) in almonds also help fight stress.
5. Watermelon: Ripe watermelon also contains a large amount of the powerful antioxidant glutathione, which has moisturizing and refreshing effects. As it helps strengthen the immune system, it can fight infections. Glutathione is located in the red flesh near the rind.
6. Garlic: Garlic contains some antioxidants that can resist bacteria invading the immune system, including *Helicobacter pylori*, which is associated with stomach ulcers and stomach cancer. Cooking tip: Peel the garlic and let it sit for 15-20 minutes before cooking to activate the enzymes that boost immunity.
Black Fungus Salad with Onion
Further Reading: A Guide to Eating Onions
IV. How to boost the immune system
1. Moderate rest and work. Moderate rest and work are the mother of health. The normal operation of the body's biological clock is a guarantee of health, and a "misaligned" biological clock is the beginning of sub-health.
2. Regular exercise. Modern people are keen on urban life and busy with their careers, leaving less and less time for physical exercise. Strengthening self-exercise can improve the body's resistance to disease.
3. Cultivate multiple interests and maintain high energy. Broad hobbies are immensely beneficial, not only for cultivating one's character but also for helping to treat some psychological diseases.
4. Quit smoking and limit alcohol. As practiced by specialized doctors, the harm of smoking to the human body is very great. It can cause symptoms of vascular spasms, and the blood supply to organs will be drastically reduced, relatively reducing nutrients and oxygen. The damage to the respiratory mucosa is particularly severe. Therefore, not smoking and drinking less is one of the important ways to ensure the body's immunity.
5. Mental health. Treat stress kindly, regard stress as an integral part of life, and learn to relieve it moderately to maintain a healthy and good state of mind.
Millet and Pumpkin Porridge
Further Reading: A Guide to Eating Millet
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