Who wants to get an attack? Of course there isn't. Yes, there are many things you can do to protect it. Here are some ways to maintain a healthy body that you must do.
How to maintain health so as not to 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 in mice, eating criciferous vegetables, such as broccoli, cauliflower, and cabbage, can help send chemical signals to the body that increase protein on the cell surface needed to make the immune system work more optimally.
In this study, healthy mice that did not eat green vegetables experienced a decrease in cell surface protein by 70-80 percent.
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 vitamin D supplements and choose those that contain D3 (cholecalciferol), because this is good in increasing levels of vitamin D in your blood.
But before taking supplements, you should consult this to your doctor.
3. Regular exercise
Stay active by exercising regularly. You can start with mild 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 diseases, reduce stress, and accelerate the circulation of white blood cells in the fight against disease.
4. Drink green tea
Green tea has been linked to good health. The health benefits of green tea may be due to high levels of antioxidants, called flavonoids. So that it can reduce 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 done a lot.
5. Enough sleep
Adequate sleep is one of the keys to a strong immune system. A study showed that people who slept for at least eight hours every night for two weeks showed that the body is more immune from viruses and bacterial germs. Meanwhile, people who are less than 6 hours a night are 4 times more likely to have the flu due to viruses than people who sleep 7 hours or more.
This is caused by cytokines released by the body during long 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 proven to weaken the immune system, thus making people susceptible to disease.
Cortisol helps fight inflammation and disease. The constant release of hormones in people experiencing 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 bodily health is to control stress. You can try doing yoga or meditation exercises to control or relieve stress.
7. Socializing with people around
Loneliness is often associated as a trigger for several illnesses, especially in people who are 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 hygiene and the surrounding environment. That way, you avoid the attack of various diseases. Here are some ways to maintain good hygiene:
- Take a shower every day
- Wash your hands before eating or preparing food, and after eating.
- Wash your hands before inserting contact lenses or doing other activities that make you come in contact with eyes or mouth.
- Wash your hands for 20 seconds and rub under your fingernails.
- Cover your mouth and nose with a tissue when you cough or sneeze.
9. Try taking probiotics
Research shows that people who experience stress who get probiotics, experience pain in a shorter period of 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 against bacterial and viral infections.
A study published in the Journal of Clinical and Vaccine Immunology compared dendritic cells and immune system responses in alcohol-fed rats and those without alcohol.
Alcohol suppresses immunity in mice to varying degrees. Doctors say that this research helps explain why vaccines are less effective for people with alcohol addiction.