Adequate nutrition and a balanced diet. Poor nutrition will lead to weak immune function, and poor nutrition will lead to immune imbalance. Protein is the main component of white blood cells and antibodies. When the protein in the diet of the elderly is lower than the required amount, the activity of phagocytes decreases by more than 25%. Having a full breakfast will increase the content of antiviral protein IFN-γ by 45%, while skipping breakfast will decrease 17%. Unbalanced diet will destroy the balance of intestinal flora, Bifidobacterium in yogurt can adjust the balance of intestinal flora, and lactic acid bacteria can stimulate macrophages to devour cancer cells.
2. Exercise enhances immunity.
People who don't exercise much are 2-3 times more likely to catch a cold than those who exercise regularly. An acute exercise can temporarily increase the total number of white blood cells, promote the bacteriolytic activity of neutrophils and enhance the function and lethality of tuberculosis cells. The increase of body temperature during exercise can improve the phagocytosis of macrophages to viruses and bacteria, prevent the invasion of microorganisms, inhibit their reproduction and reduce their infectivity. The strength of immune function mainly depends on the number of lymphocytes in T cells. The content of T cells in blood of people over 60 years old is 30% less than that of young people, but T cells can be increased through exercise and labor. There is no significant difference in the number of T cells between the elderly and young people who often run long distances. After jogging 15 minutes, white blood cells can increase by 5%. The T cell activity of female athletes is higher than that of female students 1 times, and the phagocytic activity of white blood cells is increased 15%. After running for 60 minutes every day, the activity of killing cancer cells naturally increased by more than 20%. So there are also examples of people who have cured cancer through long-term exercise. The growth of T cells can only last for 24 hours, and it is better to do proper exercise every day. Exercise for 45 minutes every day, and the disease will be reduced by half.
3. Ensure adequate sleep and pay attention to the combination of work and rest.
If sleep is reduced from 7 hours to 4 hours, immunity will drop by 50%. The activity of immune cells will decrease by 28% after staying up late, and will return to normal after supplementary sleep. Cell wall acidic sleep factor is produced in the body during sleep, which can increase white blood cells and activate macrophages. So there are many diseases that need bed rest. Experiments show that immunity is stronger at night than during the day. In addition, we should pay attention to the combination of work and rest. When we are overworked, a large number of hormones in the body will enter the blood, leading to excessive oxidation of the blood, which will lead to the disappearance of immunoglobulin and the decline of immunity. Some diseases are caused by overwork.
4. Keep a good mood and pay attention to psychological balance.
Chronic stress and mental stress will accelerate the death of white blood cells. 70% of modern people's diseases come from nervous mental stress. People who can control nervousness can reduce the incidence rate by 77%. Negative emotions such as nervousness, anxiety, fear, sadness and pessimism will lead to the decrease of immunoglobulin A serotonin, which will have adverse effects on autonomic nerves, make metabolism and endocrine disorders, reduce immunity and lead to diseases. In a bad mood, people who catch a cold are 3 ~ 5 times as many as ordinary people. When people are stimulated to have mental abnormalities such as shock, fear, anger and qi, the norepinephrine in the body will suddenly increase and combine with white blood cells in the blood, making white blood cells lose immunity. When the mood is extremely bad, many people die of anger, grieve, scold and commit suicide. A bad mood can also cause cancer. Normally, macrophages kill cancer cells. When you are in a bad mood and your immunity drops, cancer cells will develop rapidly. At a certain point, the immune system is powerless. Sorrow can also lead to disease. Widows who lost their husbands in the first half of the year have only110 at other times. On the contrary, laughter can inhibit depressive hormones, and people who laugh happily and feel happy will reduce cortisol secretion (a hormone that inhibits immunity). Optimistic people have significantly higher immunoglobulin A than pessimists. The average number of immune cells in the blood of people who participate in the choir is 55.9%, which is higher than that of ordinary healthy people 14% ~ 40%. Chatting, entertaining and playing games, because the brain's memory and thinking nerves are stimulated, T cell immunoglobulin in the body increases. 400 people were injected with cold virus, and it was found that 62% people with three friends caught a cold, and only 35% people with six friends were infected.
5. Pay attention to overcoming factors that are unfavorable to immunity.
Avoid physical and chemical pollution such as dust, dust, paint, ammonia, benzene and radon. Toxic molds are easy to breed in humid rooms, and the reproduction of Gram-positive bacteria is accelerated when the humidity is low. Influenza, cough, tracheitis, asthma, allergic dermatitis and other diseases are all related to living in a low humidity environment for a long time. When the normal humidity is 45% ~ 65% RH and the humidity is lower than 40%RH, the cilia movement on the mucosa of nose, lungs and respiratory tract slows down, and dust, viruses and bacteria are easy to attach to the mucosa, which stimulates cough and easily causes respiratory diseases. When the humidity is 50%RH, viruses and bacteria are not easy to spread. When the temperature is 5 degrees, it is easy to spread influenza, and the lower the temperature, the higher the incidence will be. When the body temperature drops 1 degree, the immunity decreases by 30%, while the body temperature rises 1 degree compared with the normal body temperature, and the immunity is enhanced by 5-6 times. Eating sweets can also reduce immunity. One white blood cell can devour 14 germs, only one sweet steamed bread can eat 10, only five sweets and snacks can eat, and only two chocolates can eat. Fat accumulation in obese people will also affect the vitality of immune cells. Pay attention to environmental pollution, the immunity of children living in polluted areas is not as good as that of children living in normal areas 1/3.