Topic: Global Blocking of Influenza A (H1N1)
When the flu strikes, how can we prevent it? Should I take some antiviral drugs or inject immunoglobulin in advance, or buy health products to supplement it?
Experts believe that the fundamental way to prevent diseases is to improve your immunity as soon as possible and adjust your physical condition to the best. To this end, experts introduced several magic weapons to quickly improve immunity, such as eating more foods to improve immunity and properly supplementing nutrition.
But as the saying goes, "You can’t get fat in one bite", and others, such as persisting in exercise, having a healthy lifestyle and maintaining a good mood, are still indispensable.
Magic weapon 1
Nutritional balance in daily diet
Some people eat a lot of health products every day to maintain their immunity, but they don’t know that the best source of improving immunity is natural and healthy food.
Cai Jiming, full-time vice president of the Chinese Preventive Medicine Association, pointed out that the most important thing is adequate and balanced nutrition to enhance the body’s immunity. The daily diet is diversified. It is suggested that three to six servings of staple food, two cups of milk, four to five servings of eggs, fish and beans, at least three servings of vegetables and two servings of fruits should be taken in three meals a day. Especially for office workers, the intake of vegetables and fruits is obviously insufficient, so remind yourself that you must eat vegetables and fruits every meal, and try to eat a variety of foods, and don’t always eat certain foods, which will easily lead to the neglect of nutrition.
Magic weapon 2
Mushrooms and auricularia are common in dining tables.
Which foods can best improve immunity? According to experts, you can eat more foods rich in polysaccharides, which have been proved to have a positive impact on immunity.
Wang Feng, executive director of the Nutrition Society of China and professor of the Department of Nutrition and Hygiene of the Fourth Military Medical University, told reporters that human immunity mostly depends on genes, but factors such as diet, sleep, exercise and mood are also very important, among which diet is relatively decisive. At present, polysaccharide is recognized as the food that can enhance immunity. Since 1970s, scholars have found that polysaccharide foods such as large edible fungi and plant polysaccharides can enhance immunity. In particular, Lentinus edodes has been proved to contain an interferon inducer, which can interfere with the synthesis of virus protein and improve antiviral immunity.
He suggested that everyone eat more fungi, such as mushrooms, fungus, ganoderma lucidum, tremella, dictyophora, etc., in addition to plant polysaccharides such as konjac, water shield, radish, etc., but it is not a short period of time to improve immunity, but a long-term regular intake.
Magic weapon 3
Milk and garlic defend health
Besides polysaccharide food, protein is also an important element to enhance immunity.
Professor Wang Feng said that protein is not only the basic element of human cells, but also the main component of white blood cells and antibodies. If the body is seriously short of protein, the number of lymphocytes will be reduced, resulting in a decline in immune function. Therefore, it is necessary to eat more high-quality and high-protein foods, such as fresh lean pork, chicken, duck, fish, eggs, milk and dairy products. It is recommended to drink two cups of milk a day, maintain proper protein intake, and drink more yogurt and drinks containing high-quality lactic acid bacteria to promote microcirculation in the body.
Besides, don’t ignore garlic as a "health guard" and eat two garlic cloves every day. Garlic can not only resist oxidation, but also enhance immunity and antivirus, inhibit cytomegalovirus, promote T lymphocyte transformation and increase the activity of white blood cells and macrophages.
Magic weapon 4
Comprehensive supplement of trace elements
After paying attention to the daily diet and ingesting polysaccharide food and high-quality protein, we can’t ignore whether the various vitamins in the body are sufficient and balanced.
Professor Wang Feng pointed out that the vitamins we should pay special attention to mainly include VC, VE and VB. Among them, VC can increase the ability of white blood cells to swallow bacteria and increase the content of interferon in blood, which is an effective antioxidant and a vitamin to enhance immunity. VE is the bane of free radicals, which can also promote the production of antibodies and enhance the role of immune cells. Vitamin B group is related to the production of antibodies and white blood cells in the body. Lack of vitamin B group will affect the number of lymphocytes and the production of antibodies. In addition, minerals are also one of the important roles that affect human immunity.
He suggested that ordinary people usually don’t know what vitamins they lack, so they might as well add a comprehensive vitamin supplement specially added with trace mineral elements, which can not only make people energetic, but also enhance their resistance.
Magic weapon 5
Get enough sleep to fight the virus
Sleep is also closely related to human immunity. Zhang Guangchao, secretary-general of the China Anti-Cancer Association, said that scientific research shows that during sleep, the human body will produce a sleep factor called muramic acid, which will increase the number of white blood cells, activate macrophages and enhance the detoxification function of the liver, thus eliminating invading bacteria and viruses.
He said that after people go to sleep, various processes that are beneficial to enhancing immune function begin immediately, so it is best to keep at least 8 hours of sleep every day, because long-term lack of sleep will cause damage to the body, including decreased thinking ability, decreased alertness and judgment, and low immune function.
Magic weapon 6
Less oil, less salt, less sugar and less wine.
While eating more foods that enhance immunity, we should also learn to distinguish many foods that will reduce immunity and keep a distance from them.
Cai Jiming, full-time vice president of the Chinese Preventive Medicine Association, said that many people like to eat sweets, but sweets will affect the production and activities of white blood cells and reduce the body’s ability to resist diseases. In addition, eating too greasy is not conducive to the improvement of immunity, especially when eating too much bad fat, such as trans fatty acids, which will make immune cells in the body "lazy" and unable to function, so when cooking, you should eat less oil and salt, especially don’t eat fried food.
In addition, try to put an end to smoking, tobacco not only damages the cardiopulmonary system, but also reduces immunity. Excessive intake of alcohol will also weaken the normal function of immune cells and affect the function of liver and pancreas. It is recommended to drink no more than 100 ml of low-alcohol liquor, no more than 250 ml of yellow wine and no more than one bottle of beer every day. In addition, although red wine can lower cholesterol, it should also be limited to one glass a day, not excessive drinking.
Magic weapon 7
Insist on aerobic exercise every day
In addition to diet and sleep, exercise is also an important part of building good resistance.
Zhang Guangchao pointed out that there was a research data that showed that if people exercised for 30 to 45 minutes a day, five days a week for 12 weeks, the number of immune cells would increase and their resistance would increase relatively. The category of exercise is moderate and mild aerobic exercise, and it should be carried out frequently, which can not only improve immunity, but also ease mood and stress.
He suggested that middle-aged people go out for an outing on weekends, while the elderly can choose to take a walk and play Tai Ji Chuan in the morning or after meals. For energetic young people, you can choose to swim or ride a bike.
Magic weapon 8
Adjust your mood and stay optimistic.
The last prescription to enhance immunity is to keep a happy mood and inner balance, which is closely related to our immune system.
Cai Jiming, full-time vice president of the Chinese Preventive Medicine Association, said that immunity is actually closely related to people’s emotions. Studies have found that negative emotions such as hostility, grief, loss and sorrow can lead to the decline of human immunity, while cheerful and lively personality and happy emotions will improve human immunity. Therefore, people’s immunity is the strongest only when they are in a state of inner balance and pleasure.
In today’s society, people are under great pressure, and some people don’t know how to adjust it, so that great psychological pressure and negative emotions affect the secretion of hormones that inhibit immunity. These people are more vulnerable to colds or other diseases. Therefore, we must always adjust our mood to keep our mood happy and optimistic.
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