7 Mei 2021

10 Tactics To Maintain A Healthy Body To Be Immune From Disease Attacks

Who wants to be attacked by a disease? Of course not. Yes, there are many things you can do to protect them. Here are some ways to maintain a healthy body that you must do.

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How to maintain health so you don't get sick easily

1. Eat green vegetables

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Green and leafy vegetables are rich in vitamins that help you maintain a balanced diet and support a healthy immune system.

According to an experiment conducted on mice, eating criciferous vegetables, such as broccoli, cauliflower, and cabbage, can help send chemical signals to the body that increase cell surface proteins needed to make the immune system work more optimally.

In this study, healthy mice that did not eat green vegetables experienced a 70-80 percent decrease in cell surface protein.

2. Take Vitamin D

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Vitamin D deficiency can cause symptoms such as poor bone growth, heart problems, and a weak immune system.

Foods that contain the best sources of vitamin D include egg yolks, mushrooms, salmon, tuna, and beef liver. You can also buy a vitamin D supplement and choose one that contains D3 (cholecalciferol), as this is good at increasing the level of vitamin D in your blood.

But before taking supplements, you should consult this with your doctor.

3. Regular exercise

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Stay active by doing regular exercise. You can start with light exercise such as walking. Regular exercise can make you fit and slim.

In addition, a study proves that regular exercise can prevent inflammation and chronic disease, reduce stress, and accelerate the circulation of white blood cells that fight disease.

4. Drink green tea

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Green tea has been linked to good health. The health benefits of green tea may be due to its high levels of antioxidants, called flavonoids. So it can lower blood pressure and reduce the risk of cardiovascular disease.

Therefore, because it is easy to do, how to maintain a healthy body, this one has been done a lot.

5. Get enough sleep

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Adequate sleep is one of the keys to a strong immune system. A study shows that people who sleep at least eight hours every night for two weeks show that the body is more immune from attacks by viruses and bacteria. Meanwhile, people who sleep less than 6 hours a night are 4 times more likely to get a cold due to a virus than people who sleep 7 hours or more.

This is due to the cytokines that the body releases during prolonged sleep. Cytokines are a type of protein that helps the body fight infection by boosting the immune system.

6. Manage your stress

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Stress has been shown to weaken the immune system, making people more susceptible to disease.

Cortisol helps fight inflammation and disease. The constant release of hormones in people who experience chronic stress can actually reduce the ability of these hormones.

This can cause the body to become inflamed and susceptible to disease. So one way to maintain proper body health is to control stress. You can try practicing yoga or meditation to control or relieve stress.

7. Socialize with people around you

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Loneliness is often associated as a trigger for several diseases, especially in people recovering from heart surgery.

Research published in the American Psychological Association shows that social isolation can increase stress, which slows the body's immune response and ability to heal quickly.

8. Maintain cleanliness

Another way to maintain health is to maintain personal and environmental hygiene. That way, you avoid the attack of various diseases. Here are some ways to maintain good hygiene:

Shower every day

Wash your hands before eating or preparing food, and after eating.

Wash your hands before putting in contact lenses or doing other activities that put your eyes or mouth in contact.

Wash your hands for 20 seconds and rub them under your fingernails.

Cover your mouth and nose with a tissue when coughing or sneezing.

9. Try taking probiotics

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Research shows that people who experience stress who get probiotics, experience pain for less time.

10. Avoid alcohol

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Research shows that drinking alcohol can damage dendritic cells, which are important components of the immune system. Over time, frequent drinking of alcohol can increase a person's susceptibility to bacterial and viral infections.

A study published in the Journal of Clinical and Vaccine Immunology compared dendritic cells and immune system responses in alcohol-treated and non-alcoholic mice.

Alcohol suppressed immunity in mice to varying degrees. Doctors say the study helps explain why vaccines are less effective for people with alcoholism.

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