What to boost immunity. Strengthening immunity folk remedies

Winter is coming, cold and flu season. Every year, these insidious diseases break through our body's natural defenses, causing a runny nose, fever, headache, cough, and other debilitating symptoms.

Nobody likes to be sick, especially those who play sports. The disease not only knocks you out of action on several days or even weeks. You will need the same amount of time to restore the previous performance in the gym.

Therefore, I use various strategies to boost immunity. Although I still get sick once or twice a year, it usually clears up in a few days and without serious symptoms.

So, I'll start with what the immune system is and how it works. Then you will learn how to boost your immunity and not get sick, as well as how to quickly overcome the disease if you still caught a cold or flu.

How does the immune system work?

There are millions of types of pathogens. Work of the immune system recognize and stop them. Some microbes still penetrate the body, while the immune system hunts them down and destroys them with special types of fluids and cells.

Take a look at this image:

On the left side of the picture are two large bacteria that cause gonorrhea. On the right side, you can see how these bacteria are "swallowed" neutrophil, a large immune cell that engulfs and kills invading bacterial and fungal infections.

The healthier your immune system is, the faster and more effectively it can fight off invaders. Thus, she either prevents disease, or reduces its severity and duration.

Now let's move on to tips on how to increase immunity and not get sick.

Training and immunity

Regular exercise is good for overall health. Therefore, it is not surprising that they directly improve immune function.

But, as Hippocrates said, everything is good in moderation. If you are overdo it in the hall, you can inflict damage to the immune system which is one of the symptoms of overtraining. How to determine your limit? All people are different, but I can give the following advice.

Suppressing the immune system with exercise is harder than you think. And this is especially true if you eat right, enough rest and recovering. But I recommend limiting your total time in the gym to 8 hours a week(or less). Plus, at least one day a week you should completely devote to rest.

Is it possible to play sports with a cold?

I fully understand the desire to exercise during a cold. You just set up your training regime, and here you are ...

However intense training will only worsen the course of the disease. This is because exercise temporarily suppresses immune function, allowing microbes to do even more damage.

However, animal studies have shown that light exercise(20 to 30 minutes of moderate running) performed after exposure to influenza virus, enhance immune function and speed up recovery.

Similar effects have also been observed in human experiments. So I recommend no more 3 light cardio sessions duration 20-30 minutes during illness. Load yourself in moderation - you should not start to suffocate.

smoking and immunity

Smoking along with alcoholism is one of the most unhealthy habits. Among their many negative effects, there is also suppression of the immune system.

Research has shown that smokers tend to get sick more often than non-smokers and that they are much more likely to contract respiratory diseases than non-smokers. In addition, cold and flu viruses are more severe in smokers than in non-smokers.

What to do? The answer is simple - quit smoking. Although I have never smoked, I would definitely use Allen Carr's book " The easy way to quit smoking”, to gradually get rid of this bad habit.

weight and immunity

overweight or obesity- not only a problem of appearance. It is also very unhealthy. Being overweight increases the risk of diabetes, cancer, reproductive problems, heart disease, and more.

Studies have shown that one of the reasons for this is chronic systemic inflammation, which appears along with being overweight or obese. It impairs immune function, increasing the likelihood of catching the virus and the duration of the disease.

The solution is obvious, and although many people are convinced that it is very difficult to lose weight and build muscle at the same time, it is not. No need to live in the gym, no need to go on strict diets and no need to starve.

For healthy weight loss needed:

proper nutrition, which includes many tasty and nutritious foods (PP, by the way, is also needed to maintain immunity);
proper training program, which includes a moderate amount of strength training and cardio to burn fat, build muscle and maintain health.

Food for immunity

The foods you eat have a big impact on your immune system. trace elements, such as zinc, selenium, iron, copper, beta-carotene, vitamins A, D, C and E are all very important for immunity.

How less healthy food you eat the higher risk what you get deficiency of certain vitamins and minerals. This, in turn, will negatively affect the defenses of your body.

Ideally, you should get the vitamins and minerals you need from the food you eat, but this is easier said than done.

First, there is a problem the ever-decreasing quality of soil and food(even organic), making it difficult to get adequate amounts of nutrients from regular food.
Second, maintaining optimal levels of vitamin and mineral intake requires a planned food variety. It can be done, but it also takes a lot of time.

Personally, I prefer the simpler approach. I get most of my calories from highly nutritious foods such as:

avocado;
greens (parsley, dill, spinach, arugula);
Bell pepper;
Brussels sprouts;
mushrooms;
potato;
berries;
low-fat yogurt;
eggs;
seeds (flax, pumpkin, sesame and sunflower);
legumes (beans, lentils, peas);
almonds, cashews, peanuts;
brown rice, oats, buckwheat;
salmon, halibut, cod, shrimp, tuna;
lean beef, lamb, venison;
chicken, turkey.

Plus, I take daily mineral-vitamin complex to 100% prevent any vitamin/mineral deficiency.

Lifestyle and immune system

Although exercise is part of a lifestyle, there are still a few aspects that need to be described separately.

Chronic stress increases the risk of getting sick

Research has shown that while acute stress exacerbates immune function (the good old fight-or-flight response), chronic stress suppresses her.

Therefore, try not to take small troubles to heart, avoid negative people who drag you down. Do not overdo it in the gym, take time every day to relax, avoid conflicts and try to treat people the way you want to be treated. You Not only will you be happier, but you will also be less sick.

Lack of sleep affects the immune system

Surely your mother told you as a child that you sleep well, otherwise you will get sick. It turns out that there is some truth in this.

According to research, significant sleep deprivation drastically suppresses immune function. The less you sleep, the greater the risk of getting sick. Not only colds and flu, but also diabetes, cardiovascular diseases.

Optimal sleep duration varies from person to person. Usually this 7-8 hours. But if you're exercising, you might need more time recovery.

Thus, smoking, excessive drinking, constant sleep deprivation are clearly unhealthy lifestyles. These factors over time can lead to all kinds of diseases and dysfunctions.

Sex strengthens the immune system

Most likely, you do not need to be convinced that you need to have more sex. But here's another reason:

Scientists have found that regular sex boosts immune function and, thus, helps the body fight against diseases of a viral and bacterial nature.

In particular, one study found that college students who had sex once or twice had higher levels of immunoglobulin A (IgA), the body's first line of defense against cold viruses than those who had sex less or more often (here's a bummer). In addition, it was found out that relationship satisfaction and their duration are also associated with elevated IgA levels.

So have more sex, enjoy your relationship and don't get sick!

The best vitamins and other supplements for immunity

Vitamin C

One of the best vitamins for immunity. It is found in high concentrations in immune cells and is rapidly depleted during illness.

Regular intake of vitamin C up to 1 gram per day helps reduce symptoms and shorten the duration of infections respiratory tract, such as the common cold. Ascorbic acid supplements also help reduce systemic inflammation and cortisol levels, which can further improve immunity.

Fish fat

Thanks to the high amount of omega-3s, fish oil has many health benefits. A recently published study revealed another:

Once thought to be bad for the immune system, fish oil actually boosts it. improving B cell function, vital for immune system.

But not all fish oils are the same. Cheaper options contain a lower quality, processed form of fat (ethyl ester) that is much more resistant to enzymatic processes, i.e. it is less digestible. They are also lower in omega-3 fatty acids. Therefore, you will have to take several handfuls of tablets / capsules daily to achieve recommended dosage: 3.5-4.5 g per day.

Instead, you want natural triglyceride form of fish oil, which is better absorbed by the body and contains higher concentrations of omega-3 fatty acids.

Vitamin D

Vitamin D deficiency is associated with increased risk of developing a wide range diseases such as osteoporosis, heart disease, stroke, certain types of cancer, type 1 diabetes, multiple sclerosis, tuberculosis, and even the flu.

In addition, according to a study published by the Center for Disease Control in 2011, 8% of Americans are deficient in vitamin D, and 25% are "at risk" for deficiency. Another study published in 2010 found that nearly 70% of breastfed infants were deficient in the vitamin. This can be very dangerous for them, given how important the vitamin is to overall health and development at this age.

As for the Russian Federation, the situation is aggravated by the location of most of the country in northern latitude above the 35th parallel, in which, due to the sharper angle of incidence of sunlight and their scattering in the atmosphere from November to March, the skin hardly produces vitamin D, regardless of the time that a person spends in the sun. Therefore, for example, according to Karonova T.L. and others, only 16.8% of residents northwestern region of Russia (St. Petersburg and Petrozavodsk), while the lack of this vitamin was found in 37.5%, and its deficiency in 45.7%.

Thus, not everyone can get the right dosage of a vitamin just by being in the sun near 15-25 minutes a day. There is a way out: special additives. What is the daily dosage of this substance?

Scientists believe that 600-1000 IU (ED) per day- an adequate dosage for the age of 1-18 years. After the age of 19 you need to receive 1500-2000 IU vitamin in a day.

Echinacea

Echinacea is a flowering plant from the Asteraceae family. It has long been used as a remedy to help fight colds and other common ailments.

The use of echinacea to boost immunity is a topic of debate in the scientific community. There are experiments showing that the plant reduces the risk of getting sick and reduces the duration of the disease. But there are also studies that do not show similar beneficial effects. However, several clinical trials that did not show any benefit from echinacea in this aspect have been criticized for using low grade extract forms and using doses that are too low to do anything.

Personally, I don't take echinacea all year round. I only do this when I am sick or after contact with sick colleagues or family members. Dosage - about 3 g of dry extract per day.

Zinc

Zinc (Zn) is an essential mineral that plays a vital role in cellular metabolism, including immune function.

Zinc is critical for the formation of cells used by the immune system to fight invaders. Therefore getting enough Zn simply essential for the immune system.

You may be getting the right dosage from your diet and don't need supplements. Here an easy way to determine the presence/absence of a deficiency.

Buy a good liquid zinc supplement (food grade, not for galvanizing!). Keep it in the refrigerator.
Take it out of the refrigerator and leave it to stand for two hours at room temperature.
Refrain from eating and smoking for an hour, and then take a sip (5-10 ml) and hold the liquid in your mouth for 10 seconds.
Determine if your body is getting enough zinc as follows:

Pronounced deficiency. If the liquid tastes like ordinary water for all 10 seconds, you have a severe micronutrient deficiency. Take about 150 mg of zinc per day and test again a week later.
Moderate deficit. If the solution tastes like water at first, and then you start to get a dry/metallic taste, it's a mild deficiency. Take about 100 mg of zinc per day and test again a week later.
Slight deficit. If you immediately notice a slight dry metallic taste and it increases over a 10 second period, this indicates a slight deficiency. Use about 50 mg per day and test again a week later.
Sufficient intake. If you immediately feel a pronounced and unpleasant dry metallic taste, most likely you are getting enough of the trace element. You can test again in two weeks to make sure everything is ok.

Natural sources of zinc: pumpkin seeds, nuts, eggs, lean meat, seafood, incl. oysters, etc.

garlic extract

Like echinacea, garlic has been used to fight infections since ancient times. Modern science has confirmed its effectiveness.

Studies have shown that garlic head extract is particularly beneficial: it reduces expressiveness and number of symptoms at colds and flu.

As with echinacea, I only take garlic extract when I'm sick and after contact with sick people. Dosage - about 1 g of extract per day.

Ginseng

Ginseng is one of the most famous oriental medicinal herbs and has been used for centuries to treat various disorders. It is widely known as an immunomodulator, scientists have proven that regular consumption of ginseng beneficial effect on immune function.

Usually Not recommended take ginseng more than 3 consecutive months. Therefore, I use this supplement only when I am sick or after contact with sick people. I advise you to choose supplements based on Asian ginseng (Panax). Dosage - about 2 g per day.

Probiotics

Probiotics are good bacteria in the digestive tract. Studies have shown that certain types of them not only help digest food, but also strengthen the immune system.

However, there is a problem. As the American Academy of Microbiology found out, many of the probiotic products on the market are complete nonsense. In many cases, the bacteria are dead, and therefore products based on them are simply useless. This is especially true for supplements containing probiotics as a “bonus” (as an additional component), because processing kills bacteria, as well as cheap products that do not need to be stored in the refrigerator. Therefore, before buying probiotics, carefully study the offers on the market.

Natural sources of probiotics: yogurt, kefir, regular sour milk, sauerkraut, pickled cucumbers.

Conclusion

Now you are armed with scientific advice on how to increase immunity and not get sick. It remains only to start doing them - and this winter, you most likely will not catch a cold or flu. Even if you get sick, you can quickly cope with the disease. Good luck and be healthy!

What do you think about this? Feel free to write your opinion in the comments!

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With the beginning of autumn, the body weakens and cannot fully fight infections. There is an ache in the muscles, cough, runny nose, fever.

A broken state can last for weeks, often exacerbations of chronic diseases begin.

The change of season always affects the general well-being of a person, so it is important to strengthen the immune system in advance, without waiting for the cold weather.

How to boost immunity at home - general recommendations

There is no magic pill for all diseases - vitamins do not make the body stronger at all, especially in a couple of days - all this is a clever PR move from manufacturers. Immunostimulants are expensive and can cause side effects.

But some supplements are necessary for children and pregnant women.

The only way to stop getting sick is to exercise, eat right, go to bed on time and walk in the fresh air.

There is even a special wellness diet - after all, it has long been known that high-calorie foods clog the body with toxins and toxins, which gradually undermine the immune system.

By following a healthy lifestyle, you strengthen your body bit by bit, making it hardy and strong for years, not for one season.

Don't forget the flu vaccination. Despite the negative opinion of most people, vaccinations do not harm, but protect against viral attacks in a timely manner.

You can help yourself without leaving your home - herbal teas and decoctions, vegetables, fruits and seeds contain the necessary amount of vitamins needed to improve health.

As you know, it is vitamin C (ascorbic acid) that fights colds and flu.

Grapefruits, lemons, oranges, raspberries, cranberry juice and red pepper contain a lot of ascorbic acid.

Drink juices from natural products: pomegranate, cherry, tomato, apple, carrot, raspberry and beet juice. Radish juice and food supplement fish oil (preferably in liquid form) are very useful.

Eat more walnuts and garlic.

Adding garlic to food reduces the development of a cold by 63%. You can make garlic oil for colds at home.

garlic butter recipe

Finely chop 5-10 cloves of garlic, place in a glass container, pour vegetable oil so that the garlic is completely covered (it is better to use olive oil). You can add any medicinal herbs to the mixture.

Remove the container to infuse in a cool place for two days, then use it for its intended purpose - rub into the chest for coughing or add to food.

Store the finished garlic oil in the refrigerator. If you leave the container on the table, bacteria will begin to multiply in the oil.

Herbs to boost immunity

Herbs rich in antioxidants contain phenolic substances - flavonoids, carotenoids.

Here are some of them: cloves, cinnamon, garlic, licorice, oregano, onion, thyme, rosemary. All herbs have anti-inflammatory properties.

Tincture for boosting immunity

You will need:

1 tsp dried elderberry;
1 tsp dry echinacea and astragalus;
mint leaves - 1 tbsp;
dried nettle - 1 tbsp;
dried red raspberries - 3 tablespoons;
alcohol or vodka - 100 ml or as much as is enough to cover the herbs.

Mix the herbs in one jar, fill with alcohol, close the lid and shake. Leave the container to infuse for a day.

If all the alcohol has soaked into the herbs in the morning, add more so that the leaves are completely covered.

Remove the container for two weeks in a cool place, do not forget to shake occasionally.

After the allotted time, strain the infusion and discard the herbs.

Take a tincture of 1 tsp. before breakfast, lunch and dinner.

Herbal tea

You will need:

Nettle - 1 tsp
calendula flowers - 1 tsp
rose hips - 1 tsp
echinacea root - 1 tsp
dried elderberry - 1 tsp

Mix herbs in one bowl, take 1 tsp. dry mixture, pour boiling water (200 ml), let it brew for 5 minutes. You can insist more, then the drink will turn out to be more saturated.

Orvis tea to boost immunity

Delicious tea from the company "Evalar" is very popular. Instant drink (20 bags) actively fights germs and viruses, reduces the likelihood of colds.

Composed of:

Cat claw.
Vitamin C.
Lemon juice.
Sea buckthorn.
willow bark.
Liquorice root.
Sage and mint.

Extracts, unlike herbs, retain all useful properties, are a source of tannins and strengthen the body long before the onset of cold weather.

Orvis is an excellent inexpensive remedy that can be drunk as a preventive measure, regardless of the time of year.

The set of powerful herbal ingredients in each sachet is a dietary supplement, not a drug.

There are some contraindications: lactation, pregnancy, allergy to components.

Apple cider vinegar remedy for colds

Grind 5 cloves of garlic, half a head of onion, a few circles of horseradish (the mixture will turn out to be thermonuclear, definitely not for children).

Add grated fresh ginger to the mixture - 50 g.

Place all ingredients in a glass jar, and pour apple cider vinegar so that the vegetables are completely covered with liquid.

Close the jar with a lid, shake and leave to infuse for 3-4 weeks in a cool place (shake the jar occasionally).

After the allotted time, strain the liquid through a sieve, remove all the rubbed fibers.

Take an infusion of 1 tsp. morning, afternoon and evening.

Viburnum juice against flu, colds and bloating

Kalina is a frost-resistant berry that contains a lot of vitamin C and A, pectins, tannins and phytoncides that destroy bacteria.

Gather a glass of berries, rinse gently with water, dry on a towel. Mix viburnum with sugar in equal parts, squeeze the juice. If necessary, dilute with cooled boiled water.

Viburnum for immunity helps well in dried form - add berries to compotes, infusions or tea (relieves inflammation, cures cough, improves expectoration).

Tea from viburnum is easy to prepare - pour a handful of berries with a glass of water, cook for 10 minutes over low heat, without boiling, otherwise all the properties will disappear. Strain the liquid through a sieve, add any tea leaves.

You can drink tea without restrictions. For colds, add a spoonful of honey to a glass. To improve digestion, juice is drunk without honey three times a day - morning, afternoon, evening.

If you drink juice before bed, you can cure headaches and get rid of stress.

The effect of herbs on the body

Licorice root strengthens the immune system, helps with stress and relieves inflammation of the adrenal glands. As you know, the adrenal system is closely related to the immune system.

Under severe stress, the adrenal glands are depleted.

Turmeric for health

The yellow-orange root is a powerful anti-inflammatory agent, cleanses the liver of toxins, is an immune stimulant and relieves inflammation in arthritis.

Shiitake mushrooms for colds

Mushrooms of "immortality" are a natural immunomodulator.

With regular use, the immune response is enhanced, the circulatory system is strengthened, and the body's resistance to the harmful effects of the environment increases.

Mushrooms have a calming effect, so shiitake is recommended to be brewed as a tea. It is better not to make alcohol tinctures, since all medicinal properties evaporate when interacting with alcohol.

Shiitake needs to be boiled for several hours, only then all immunomodulatory, beneficial compounds will be extracted.

The taste of the strained drink is slightly bitter, it is better to dilute it with medicinal herbs (for example, astragalus, licorice root, cinnamon).

Shiitake broth can be added to soups or meat sauces.

Contraindications - allergies, combination with drugs that thin the blood.

Echinacea for strengthening the immune system

There are about 9 species of the plant, but only Echinacea purpurea has medicinal properties.

The plant helps to cure influenza, urinary tract infections, genital herpes, thrush, tonsillitis, gum disease, diphtheria, typhoid fever.

You can not brew grass during pregnancy and lactation (may cause immune reactions).

Echinacea infusion

Moisten dry leaves and roots of echinacea (1 tbsp each) with boiling water so that they are completely saturated and highlight beneficial properties.

Pour herbs with vodka or alcohol, remove to infuse for 2-3 weeks. Remember to shake the container periodically.

Then strain the infusion, remove the herbs. Take 1 tsp. morning, afternoon, evening.

Ginger with lemon and honey for colds

Grate a medium-sized ginger root or chop finely. The skin does not need to be removed. Pour ginger with boiling water (1 cup), let stand for 5 minutes. Add freshly squeezed lemon juice - 1 tbsp. and honey - 1 tbsp.

A photo: How to Boost Your Immunity Fast - Infographic

Signs of decreased immune activity

fast fatiguability
chronic fatigue
drowsiness or, conversely, insomnia
headache
aching muscles and joints.

The next stage is endless “sores”, not a single infection, not a single virus passes by. Herpes on the lips means that there is a malfunction in the body and urgent measures must be taken. The last stage is a whole set of chronic diseases and complications. The question arises how and how to boost immunity and improve your health.

At-risk groups

It is noted that most often a sharp decrease in immunity occurs during stress and heavy loads. Therefore, people whose professions are somehow connected with this are included in the risk group. These are astronauts, pilots, businessmen, professional athletes, demolition workers and so on. Of particular note is the violation of immunity during surgical operations, they are a great stress.

Immunity in newborns and infants is very imperfect, so breastfeeding and the prevention of dysbacteriosis play an important role in protecting a child aged 6 to 12 months.

At risk are also people who, due to the specifics of work, are forced not to comply with sleep, food intake and exercise. The elderly are also at risk.

If you want to be healthy, change your lifestyle. Your motto: "no" to lying on the couch, give exercise and fresh air! Stress is the main enemy of the immune system, drive your feelings away from yourself and do not be nervous. Try to get as many positive emotions as possible. But you need to start strengthening the immune system, of course, with nutrition.

1. Vitamins and minerals

The most important for the immune system are vitamins A, B5, C, D, F, PP;
Almost all plant foods, especially yellow and red (carrots, red peppers, melons, tomatoes, pumpkins) contain beta-carotene, which is converted into vitamin A in the body. Vitamin A and carotenes are responsible for the strength of the immune response to antigen invasion; in addition, they are able to some extent protect against cancer.

Everyone knows the main sources of vitamin C - blackcurrant, rose hips, citrus fruits, sea buckthorn, parsley, sauerkraut, lemon. A deficiency of this vitamin reduces the rate of antibody production, and its sufficient intake with food is a guarantee of the production of full-fledged immune cells.

B vitamins are found in seeds, wholemeal bread, nuts, buckwheat, legumes, sprouted cereals, mushrooms, cheese. Nuts, seeds and sprouted grains contain a lot of vitamin E, an antioxidant that protects cells from damage. Another source of vitamin E is unrefined vegetable oil.

Minerals. Selenium, zinc, magnesium, calcium, iron, iodine, manganese. The leader in the content of minerals from plant foods are nuts, legumes, seeds, whole grains, as well as cocoa and dark chocolate.

2. Nutrition

Complete proteins: meat, fish, legumes. Meat or fish should be eaten every day, but beans, peas or lentils can be consumed 1-2 times a week;
Vegetables, fruits and berries. Carrots, beets, cabbage, beans, radishes, red peppers, pomegranates, raisins, prunes, chokeberries, dried apricots, apples, red grapes, cranberries, nuts, horseradish, garlic, onions, as well as red grape wine, juices with pulp (grape , beetroot, tomato, pomegranate);
Seafood. Unsaturated fatty acids found in fish and seafood greatly increase the body's defenses. But prolonged heat treatment destroys useful substances. The most preferred are squid and seaweed;
Foods containing potassium. Most of all it is in potatoes baked in uniform, in apricots, nuts, buckwheat and oatmeal;
Dairy products: especially those containing live bacteria. A variety of biokefirs and bioyogurts increase the production of interferon, so feel free to drink them and even use them to dress salads and cold soups. The methionine contained in them promotes the removal of radionuclides from the body;
Green tea- the best way to remove radionuclides from the body;

Especially useful. As often as possible, include broccoli, carrots, dairy products with bioadditives, strawberries, kiwi, pumpkin, salmon, pine nuts, olive oil, turkey meat, citrus fruits in the diet. Add as many greens as possible to your food - parsley, dill, celery roots and leaves. A remarkable effect is given by the constant use of pumpkin, zucchini, squash.

3. Probiotics

It is helpful to eat more foods that increase the growth of beneficial bacteria in the body. These are known as "probiotic" foods and include onions and leeks, garlic, artichokes, and bananas.

4. Gifts of nature

A natural remedy that enhances immunity are: echinacea, ginseng, licorice, eleutherococcus, lemongrass. Herbal infusions and decoctions can be taken both for therapeutic and prophylactic purposes.

5. Hardening

Swimming, dousing and contrast showers will help you get stronger. The alternation of high and low temperatures is a wonderful workout for the immune system. Excellent hardening effect in the bath and sauna. If it is not possible to go to the bath or sauna, an ordinary contrast shower will do. Do not forget to vigorously rub your body after a shower with a damp washcloth or rough towel.

6. Active lifestyle

Physical exercises are useful: gymnastics, aerobics, fitness, running, swimming, long walks, shaping, fitness equipment: From this variety, of course, you can choose something according to your taste, mood and pocket. But you can't get carried away! It has been proven that excessive exercise is harmful to the immune system.

7. Relax

When you get home from work, lie down on the couch, close your eyes, and try to think about something pleasant while breathing deeply and evenly. You can turn on soft music. This perfectly relieves fatigue accumulated during the day and does not allow stress to defeat the immune system.

If you constantly live in a zone of high radiation

You will have to follow fairly strict rules when choosing products and preparing them. Eliminate completely: boiled eggs (when cooked, the strontium contained in the shell turns into protein), beef, coffee, stone fruits - apricots, plums, cherries.

If you are cooking meat or fish, drain the broth twice after boiling. For the third time, add vegetables to the broth, cook until the meat is cooked, and then drain the broth. Cut the meat for second courses into pieces and soak for 8-12 hours in an enameled or glass dish in a solution of salt and vinegar (2 tablespoons of salt and 1 tablespoon of vinegar essence per 1 liter of water). Change the solution 3 times. Water should be 2 times more than meat. At the same time, the quality of the meat does not change, and radioactive cesium goes into solution.

Soak potatoes and vegetables for 3-4 hours in salted water. 5-10 minutes after the start of cooking potatoes or vegetables, drain the broth, pour boiling water and cook until tender. Cook the mushrooms twice for 10 minutes in boiling water, draining the broth each time.

Vitamin teas that strengthen the immune system

Cut 3 medium-sized unpeeled apples into slices, pour 1 liter of boiled water, cook for 10 minutes on low heat, leave for 30 minutes, add honey to taste and drink like tea.
Orange tea: 1 part orange peels, 1 part black long leaf tea, 1/2 part lemon peels. Pour boiling water over all components: for 60 g of dry mixture 1 liter of boiling water, add orange syrup to taste and leave for 5 minutes.
6 tsp of black tea, brew 500 ml of boiling water, leave for 5 minutes, strain, cool, combine with an equal amount of blackcurrant juice, pour into cups and dilute by 1/3 or 1/2 with mineral water. Add sugar to taste.
A decoction of rose hips and hot tea in equal parts, sugar and honey to taste. A decoction of rose hips, boiled for 3-4 minutes, strain and mix with hot tea. Add sugar and honey. Serve cold.
Put the cranberries in a glass, mash the berries with a spoon, add sugar and pour over hot tea.
Take 50 ml of apple juice, pour into 150 ml of hot strong tea, drink.
Fruits of hawthorn and wild rose in 2 parts, raspberries 1 part, green tea 1 part. Brew at the rate of 1 tsp. mixture in 2 cups boiling water, leave for 30 minutes. Drink with honey or jam.
1 st. l. brew horsetail with a glass of boiling water, leave for 1 hour, strain, drink during the day.
2 tbsp. l. dry herb succession pour 2 cups boiling water, leave for 1 hour, strain. This is the daily oral dose.
Blood-purifying tea - strawberry leaves, herb succession, chamomile flowers to take in equal parts. For 1 cup boiling water - 1 tbsp. l. collection. Drink constantly instead of tea.

Strengthening immunity during colds

To strengthen (strengthen) the immune system, you can use raspberry branches, and you can cut them both in summer and in winter. Finely chopped branches (1-2 tablespoons) dip into a glass of boiling water, boil for 7-10 minutes, then leave for 2 hours. Take 1-2 sips every hour throughout the day.
1 st. finely chop a spoonful of pitted raisins, walnuts and dried apricots, mix. Add 1 tbsp. a spoonful of honey and the juice of half a lemon. Mix thoroughly. When you feel unwell or the first signs of a cold, take a mixture of 1 tbsp. spoon three times a day.
1 st. pour a spoonful of bran (wheat or rye) with two glasses of water, boil for 30 minutes, then add 1 tbsp. a spoonful of honey Take a warm decoction of 50 g 3 times a day.
Due to the high content of vitamin C, rose hips are recognized as one of the best means to maintain immunity. Grind two tablespoons of dry rose hips, pour half a liter of water, boil for 15 minutes over low heat. Insist during the night. Drink like tea, you can add honey or Cahors.

The myth of cold hardening and the truth about the bath

Is swimming in a cold lake hardening or vice versa? Hardening is a strengthening of immunity. And getting used to the cold is a stress that leads to a loss of immunity. Immunity is the ability of the body to resist microbes and bacteria, catch them and destroy them. For this, a person has immune cells (leukocytes and lymphocytes) in the blood. The faster these cells move, the more effectively they deal with bacteria. That is, immunity does not depend on the ability to lie in a cold bath, but on the speed of movement of immune cells.

The mobility of these cells, in turn, depends on body temperature. When cooled, they lose their speed, become clumsy, but the bacteria continue to multiply with incredible speed - faster than immune cells can destroy them. When a horrified mother tells her child that his hands are icy and he will now catch a cold, she is right. In order not to get sick, the body must not be cooled, but heated.

This contributes to the development of immunity. But many refuse to understand this. Today, theories are emerging: they say, in order to strengthen immunity, it is necessary to gradually (day after day or week after week) reduce the temperature of the cooling water by one degree. Not so long ago, this technique was approved by the Ministry of Health and became mandatory for kindergartens. As a result, the body cools down, and the child does not harden, but gets sick. When faced with this in kindergartens, they quickly assessed the “effectiveness” of the proposed methodology and, if possible, try not to apply it. Traditional methods of hardening have long been known. Their essence is not to reduce immunity by cooling, but to increase immunity through heating.

You can warm up in two ways.

Deep warm-ups. It has been famous for many millennia and is called a bathhouse. Here the body is heated not only from convection heat, but also from the radiation of stones.
Short term cooling followed by reactive heating. Everyone knows: after dousing with cold water, the body burns. This is a warm-up to increase immunity. It can be strengthened by the rapid alternation of heat and cold.
The best place for such procedures is again a bathhouse (preferably near an ice-covered river). When you dip your steamed body into the hole, and then again rush into the steam room, you feel reborn. Therefore, from time immemorial, the bath has been a universal remedy for any ailments and for old age.

The activity of immune defense is associated with the work of the endocrine and nervous systems. In order to very quickly raise the immunity of an adult, it is necessary to comprehensively influence the entire body. In some cases, in order to achieve the desired result, a person has to change his lifestyle, because strengthening the immune system is almost impossible without giving up bad habits (smoking, alcohol abuse). It is very difficult to improve immunity if, due to certain circumstances (loss of loved ones, troubles in personal life, intensive work requiring full physical dedication), the patient is in a state of constant stress.

Before you learn how to quickly raise the immunity of an adult, it is necessary to determine whether he really needs such stimulation. If the number of transmitted respiratory diseases of infectious etiology for the year did not exceed four, the effectiveness of one's own immune defense is considered normal.

Conclusions about a significant weakening of the body are made in cases where the patient is often sick with influenza, other viral and bacterial infectious diseases.

The need to urgently take action and look for ways to strengthen the immune system for an adult is indicated by the following signs:

severe course of acute respiratory diseases, usually accompanied by complications;
if the fight against acute respiratory infections, influenza and similar infectious diseases drags on for several weeks;
if small painful blisters appear on the skin around the lips and in other places, which are called colds in the common people. The rashes that the herpes simplex virus causes indicate a decrease in immune defenses.

Symptoms such as sleep disorders and neurotic conditions indicate violations in the work of the protective system. Among the factors that provoke a weakening of the body:

unfavorable ecological situation;
unbalanced diet, lack of microelements, vitamins and other useful substances in the diet;
violations of circadian rhythms;
hereditary predisposition.

However, one of the main reasons doctors attribute the weakening of the body's protective function to are stressful conditions and high stress on the nervous system. The fact is that as a result of stress, the hormone cortisol is intensively produced, which in excessive concentration can cause significant harm to the body. Normally, its amount is 10 mg / dl. In a person in a state of shock, this figure rises to 180 mg / dl.

This increase in concentration is a kind of protective reaction. The hormone provokes increased activity of the brain and all parts of the body, which instantly respond to tasks and begin to act faster. For example, during physical exertion, it significantly increases strength. If the body constantly produces a large amount of cortisol, it has a devastating effect on the immune system. Consequences of prolonged high cortisol levels:

a decrease in the concentration of lymphocytes, which are one of the main elements of the immune system;
dysfunction of the cellular immune response;
dysfunction of local immunity, in particular, a weakening of the humoral response when the infection enters the mucosa.

To raise the immunity of an adult at home, it is necessary to exclude nervous strain. Means to increase immunity in adults necessarily include cortisol blockers, including vitamin C, amino acids, antioxidants (vitamin E, carotenoids, trace elements Zn and Se, ascorbic acid), omega-3 fatty acids.

All of the above components are found in sufficient quantities in various foods. Therefore, the first step towards the restoration of immune protection is the organization of proper nutrition, a careful, thoughtful selection of a diet that will provide the body with the necessary nutrients.

Medical therapy

To improve the body's resistance to infections, pharmaceutical drugs that increase immunity are used. Before taking any drug, you must consult an immunologist and agree on treatment. To raise immunity in adults, several groups of drugs are used:

Among the adaptogens developed on the basis of synthetic components, one should single out Decaris, Glutoxim, Gepon.

Patients who want to learn how to raise the immunity of an adult at home are advised to pay attention to folk remedies. Home remedies are safe because they are made from natural ingredients. They are quite effective when taken regularly.

Stimulation of immune defense folk remedies

To increase the immunity of an adult with folk remedies, it will take a fairly long period of time. The use of folk recipes that raise immunity is a sparing therapy, and the effect achieved, as a rule, is sustainable. Folk remedies for immunity necessarily include homemade alcohol tinctures from medicinal plants.

For example, ginseng root tincture is prepared as follows: the dry root of the plant is ground into powder. 30 g of powder is poured with a liter of vodka (40 °), left in a dark place to infuse for a month, then filtered. The medicine is taken 40 drops, diluted in a small amount of water, once a day for 6-7 weeks. After three weeks of admission, the daily dose is increased to 40 ml. Other recipes to quickly boost immunity:

Common garlic helps in the fight against respiratory infections. It contains selenium (Se), which plays an important role in the formation of the body's own defenses. Garlic is added to various dishes during the cooking process. There is an effective folk recipe based on garlic and lemon:

Finely chop the lemon along with the zest.
The head of garlic is peeled and rubbed thoroughly.
Mix both ingredients.
The mass is poured with chilled boiled water so that it completely covers the mixture.
Then put in a dark place to infuse for 4 days.

The finished product is stored in the refrigerator, consumed in a tablespoon every morning before meals.

Propolis and other bee products, aloe juice, mummy have an immunostimulating effect.. Do not forget about restorative procedures, including dosed physical activity, hardening of the body with dousing, contrast showers, cool baths. People who are prone to frequent colds are advised to take frequent walks in the fresh air and have a good rest, sleep for at least 8 hours.

Folk recipes do not lose their relevance, despite the appearance of a large number of pharmacy drugs. However, before using any remedy from traditional healers, it is recommended to obtain the approval of your doctor. Some home remedies have contraindications. The doctor will help you choose the appropriate options, taking into account the general health of the patient.

It is known that the human immune system includes several organs. The most important are tonsils and appendicitis. An important role in strengthening the protective forces is given to the proper functioning of the digestive tract. There are signs by which a weak immune system is determined:

frequent colds occur;
chronic fatigue appears;
there are mood swings;
depression appears.

Strengthening immunity with folk remedies should begin with simple methods:

sleep regulation - night rest time is not less than 8 hours;
daily walks in nature;
the use of a contrast shower and foot baths;
use of bath procedures;
organization of a balanced diet;
use of recipes with natural ingredients;
the use of immunostimulating plants.

How to increase immunity folk remedies? It is worth finding out what features the ingredients that make up the recipes should have in order for the strengthening to be effective. Purpose of healing products:

increase vasodilation for better blood circulation;
contain vitamins to normalize metabolic processes;
contain phytoncides to kill viruses;
have antibacterial properties;
cleanse the digestive tract of toxins;
warm up the body
be natural immunostimulants.

Folk remedies for immunity

To assist in strengthening the protective forces of an adult and a child, as part of therapeutic agents and in their natural form, they use:

berries: cranberries, cranberries, gooseberries;
citrus;
sauerkraut;
garlic;
Bell pepper;
fish fat;
bee products: bee bread, propolis;
mummy;
medicinal herbs: St. John's wort, elecampane;
indoor plants: aloe, kalanchoe, golden mustache;
immunomodulators: ginseng, lemongrass, rhodiola rosea;
seafood: squid, algae;
germinated grain;
oats;
spices: cloves, ginger, turmeric, cinnamon.

Folk recipes for immunity

With frequent colds in winter, restoration of immunity with folk remedies is carried out using herbal teas with the addition of honey, lemon, raspberry jam. General strengthening properties have:

sour berries: fresh and frozen;
drinks with ginger;
tinctures of ginseng, lemongrass;
teas and decoctions from the collection of herbs;
vitamin mixture with honey, dried fruits, lemons.

Increasing immunity folk remedies based on honey

For the prevention of diseases and the rapid strengthening of the immune system during colds, traditional medicine recommends remedies that include honey. Trace elements, vitamins help to improve the body. Folk remedies for raising immunity using honey, adults take a large spoon twice a day, and a child - a teaspoon, preferably before meals.

A mixture of equal parts of garlic and honey helps to strengthen the immune system. There are many useful vitamins and microelements in the mix of nuts and dried fruits: raisins, dried apricots, prunes. 100 g of each type is crushed, the same amount of honey and lemon, which is finely chopped, are added. The mixture helps to strengthen the immune system:

3 garlic cloves;
100 g of honey;
lemon.

Folk remedies to increase immunity based on garlic

It is difficult to get a child to drink garlic medicine because of the peculiar smell. In this case, a glass of warm milk will help strengthen the defenses. Add 5 drops of garlic juice to it - the baby will drink with pleasure. Adults will love the recipe in which 2 heads of garlic are infused for 14 days in a bottle of red semi-sweet wine. Such an infusion is effective, which, like the previous one, is drunk in a spoonful before meals. On prescription:

pour 0.5 l of water;
add chopped lemon and finely chopped head of garlic;
withstand 5 days.

How to boost immunity folk remedies based on lemon

A pleasant medicine is obtained using lemon. It helps to strengthen the immune system along with other components. Traditional healers suggest drinking tea daily with a mixture in which 0.5 kg of grated lemons and half as much honey is added. A useful tool where the head of garlic is crushed with a citrus fruit and poured with half a liter of boiling water. After three days, they drink two tablespoons on an empty stomach, in the morning. A tasty and healthy drink that is taken three times a day. Dosage - one spoonful. For cooking:

take 250 g of honey;
add a glass of carrot, lemon, radish juice;
pour in 250 ml of Cahors.

Strengthening the immune system with medicinal herbs

How to support immunity folk remedies with herbs? Favorite drink is rosehip infusion. A handful of berries are poured with boiling water in a half-liter thermos, they drink like tea. In winter, you can collect coniferous needles. Boil a liter of water, put 4 tablespoons, leave for a day. Drink a cup for 21 days. Herbal preparations work well, which can be combined or used separately. Add 1.5 tablespoons of the mixture to a glass of boiling water, insist. Recommend to use: