(1) Don't stay up late. Staying up late will consume the body's muscle tissue. Modern people stay up late for sedentary work, which will lead to fat accumulation. This change in nutrients in the body is not easy to be found in the short term, which will reduce human immunity in the long run. In the high incidence of infectious diseases or seasonal alternation, urticaria, herpes zoster and other diseases related to decreased immunity are prone to occur due to high work pressure and lack of sleep. Adequate sleep can ensure physical recovery and energy when you wake up. Generally, adults sleep for 7-8 hours a day, and the elderly can't be less than 6 hours.

(2) Yogurt breakfast

A study by the American Health Association found that yogurt can reduce the level of "bad" cholesterol (low density lipoprotein LDL) and reduce the risk of urinary tract infection by 47%.

Probiotics contained in some yoghurts can greatly improve the body's immunity and disease resistance.

The calorie of yogurt is about 1.5 times that of the same amount of milk, and the ph value of yogurt is low, so drinking yogurt during the day can supplement energy more than drinking it at night, and it is easy to digest and absorb.

(3) Eat more garlic

A study by the University of Maryland Medical Center found that eating garlic often not only helps to improve immunity, but also helps to prevent heart diseases.

As an Allium plant, garlic contains bactericidal and antiviral compounds, which is beneficial to improve human immunity and fight against "invaders" with all one's strength. Allicin in garlic can inhibit the inflammatory reaction in human body and reduce the damage of free radicals to human cells.

However, allicin is volatile when exposed to heat, so it is suggested to mash it and leave it for10 ~15 minutes before eating, so that allicin and alliinase can interact with each other to improve its nutritional value. Allicin has a certain stimulating effect on the stomach, and patients with gastrointestinal diseases should eat less.

(4) Vegetable chicken soup

There has always been a saying among the people that drinking chicken soup to cure colds. A study by the University of Nebraska Medical Center shows that vegetables with chicken soup have a certain anti-inflammatory effect, and some of them have a dietotherapy effect of eliminating inflammation caused by colds.

Earlier studies have also confirmed that chicken soup can relieve symptoms such as congestion and pain in the throat.

Vegetables with chicken soup include: onion, sweet potato, radish, carrot, celery, parsley and so on. Experts added that colds easily affect people's appetite. At this time, liquid and semi-liquid foods such as vegetable chicken soup, egg custard and noodle soup can supplement energy, improve nutrition and help restore immunity.

(5) Drink honey water, Jiang Shui and lemonade regularly.

Studies have shown that antioxidants in honey are boosters to improve immunity; Ginger is a natural analgesic and antidote, which has certain effects of fighting infection and eliminating influenza virus. Lemon is rich in vitamin C, which is antioxidant.

Foods rich in antioxidants and vitamin C can protect the body from free radicals and harmful molecules, and promote the health of the immune system.

In addition, warm water can make pores open and sweat, and vitamin C can also relieve the symptoms of muscle soreness when you have a fever. Therefore, drinking more honey water and lemonade after a cold can also help alleviate the symptoms of a cold.

(6) Enjoy afternoon tea.

After three or four o'clock in the afternoon, human energy begins to decline. At this time, drinking afternoon tea or coffee and eating some snacks can not only supplement calories, improve work and study efficiency, but also relieve fatigue after continuous work, and maintain the health of your immune system through self-regulation.

In addition, the elderly have poor digestion and absorption function, and are prone to feel full. Increasing afternoon tea and eating less and more meals can also meet the nutritional needs of the body.

Many studies have shown that alkylamine, a chemical in tea, can strengthen the immune system's ability to resist infection. For example, jasmine tea is rich in antioxidants, which helps to improve immunity; Mint tea can refresh the mind and improve indigestion. Afternoon tea can also be paired with snacks such as nuts and fruits.

(7) Exercise every week.

A report by the National Library of Medicine shows that exercise can help "flush" the bacteria in the lungs, and it can also make the white blood cells circulate faster and improve the immune system's ability to detect diseases.

Both daily activities and physical exercise can increase human muscle mass and maintain nutritional status.

Modern people have a lot of work pressure, so it is enough to ensure 30-60 minutes of exercise five days a week when their physical condition is normal. Walking more than 6000 steps, cycling, playing badminton, swimming and yoga are all good choices to increase daily exercise.

Old people's sports ability and physical tolerance are poor, and climbing mountains and bicycles are easy to hurt bones and joints, resulting in knee injuries. Therefore, it is advisable to increase the resistance movement and increase the content of muscle tissue in the body, such as tensioners, elastic ropes and other movements against their own gravity.

(8) Get more sunshine.

A study by Yale University School of Medicine found that regular exposure to the sun can help reduce the harm of influenza virus and other common respiratory diseases.

Researchers believe that maintaining a high level of vitamin D in the body can better prevent problems such as sore throat, common cold and stuffy nose. Compared with people who spend less time in the sun, people living in sunny areas are less infected with influenza virus.

Adequate vitamin D can also help metabolism and reduce the risk of obesity, and sunbathing is the most economical and effective supplementary method. The existing surveys show that Chinese people do not spend enough time in the sun, and pregnant women and the elderly are prone to lack vitamin D and calcium.

Generally speaking, at 10: 00 a.m. and 4: 00 p.m., the ultraviolet rays in the sun are low, which can not only promote metabolism, but also avoid harming the skin. Every time the sun lasts for less than half an hour, you can rub your hands and massage your face after the sun, which has the effects of clearing your heart and calming your nerves and relieving fatigue.

(9) Keep smiling

Positive and optimistic attitude can not only reduce the stress level of human body, but also promote sleep.

Researchers at Stanford University in the United States found that laughter can increase the number of antibodies and immune cells in blood and saliva, excite parasympathetic nerves, reduce adrenaline levels and relieve fatigue, which is a good medicine to improve immunity.

Happy mood can reduce the level of stress hormones, increase or activate some immune cells, thus improving immunity. Too many negative emotions may not only lead to psychological diseases such as depression, but also reduce eating and affect the nutritional status of the body.

In life, we should have more positive thoughts, divert attention and reduce stress through exercise, reading and chatting with friends. When you feel that your stress cannot be resolved and affects your normal life, you should seek medical advice in time.

(10) Helping others. Give a rose, the hand has a lingering fragrance; Help others and be happy. People who are contented, kind to others, uncontroversial, and happy-go-lucky are bound to be particularly immune.

Thanks for reading!