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

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

1. Eat green vegetables

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. Consumption of vitamin D

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.

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

3. Regular exercise

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

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, this method of maintaining a healthy body has been widely practiced.

5. Get enough sleep

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 are less than 6 hours each night will be 4 times more likely to get a cold due to a virus than people who sleep 7 hours or more.

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This is caused by 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

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 doing yoga or meditation to control or relieve stress.

7. Socialize with people around you

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.

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8. Maintain cleanliness

Another way to maintain health is to maintain personal and environmental hygiene. That way, you avoid attacks 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

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

10. Avoid alcohol

 

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.

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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 the vaccine is less effective for people with alcoholism.

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