2023-12-27 19:30:00
daily health
If you do less of this every day, you will catch a cold 5 times more easily than others.
Reporter Lee Chae-ri
Entered 2023/12/28 04:30
Immunity can be easily improved by just following one small habit, without having to spend money./Getty Image Bank Various respiratory diseases such as colds and flu are rampant. Even if you want to buy fruits and vegetables and nutritional supplements that are said to be good for your body to boost your immunity, you are hesitant to open your wallet due to the steep rise in prices. However, you can easily improve your immunity without spending any money, just by following one small habit. Here are some ways to boost your immunity for free.
◇“Good sleep”… Reduces the likelihood of catching a cold by up to 5 times
Sleep is directly related to immunity. According to a research team at Carnegie Mellon University, people who slept less than 7 hours were 2.94 times more likely to catch a cold than people who slept more than 8 hours. It is known that if you sleep less, it increases by up to 5.5 times. While we sleep, our body repairs its immune system. In the meantime, the attack power of white blood cells and T cells that eliminate virus-infected cells increases, and the secretion of protein cytokines that regulate immune responses also increases. Conversely, if you do not sleep well, your risk of contracting a disease increases. In addition, chronic inflammation can lead to chronic diseases such as diabetes and atherosclerosis. To sleep well, you should not eat food 3 hours before bed, and empty your thoughts when you lie in bed so you can sleep comfortably.
◇ Drinking water frequently prevents viruses from entering the body.
Drinking water frequently can prevent pathogens such as viruses and bacteria from entering the mouth and respiratory tract. When the respiratory mucosa is moistened with water, ciliary movement becomes active, preventing viruses from easily entering the body. Drink regarding 1.5 to 2 liters of water per day. If your mouth is dry and your eyes are dry, it is a sign that your body is already dehydrated. In this case, moisture must be supplied immediately. In particular, people over 60 years of age have a slowed thirst response, so they do not feel it even when their body’s water content is below 60%. You need to drink water consciously. Lukewarm water, neither too cold nor too hot, is the healthiest. Drinking cold water overstimulates the autonomic nervous system and requires unnecessary energy to maintain normal body temperature. Hot water irritates the esophagus.
◇Haha, if you laugh out loud, your life will be longer
Laughing out loud promotes the secretion of immune substances in the body. In fact, there is a study conducted by Harvard University in the U.S. that shows that laughing for 5 minutes increases the activation time of NK cells, which are immune cells that can inhibit the proliferation of cancer cells, by 5 hours. A substance called gamma interferon, which helps produce lymphocytes among immune cells, also increases 200-fold. Laughter also promotes blood circulation. The immune substances secreted at this time travel quickly throughout the body through the blood. A research team at Ball Memorial Hospital in the United States conducted a long-term survey of outpatients and found that laughing out loud for 15 seconds a day extended lifespan. It is known that even if you force yourself to smile, you can enjoy 90% of the health benefits of real laughter.
◇Being exposed to the sun for 20 minutes a day lowers the risk of catching the flu
Vitamin D, which boosts immunity, is synthesized in the body when exposed to sunlight. It is good to be in the sun for at least 20 minutes a day. This is because when vitamin D concentration decreases, immunity decreases and the risk of contracting various respiratory diseases increases. In fact, research has shown that when the blood concentration of vitamin D is lower than the normal range, the probability of exposure to diseases such as influenza increases by more than 40%.
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