The immune system has an important role in maintaining health. So that the body is not susceptible to disease, it is very important to maintain good immunity. There are various ways that can be done to maintain and increase endurance. Well, see some ways to increase endurance so you don’t get sick easily as below. However, first identify some things that can cause your immune system to be damaged so you can avoid them.
Causes of Damaged Body Resistance
The body’s immune system may fail to prevent disease. When the immune system is weak, germs that cause disease can enter. There are several things that can cause the immune system to be damaged, such as the following.
Stress
As we know, stress has a bad impact on health. The stress you experience for a long time can cause your immune system to be affected. Due to stress, the hormone cortisol will be produced by the brain, which can disrupt the function of T cells to fight infection. Knowing the bad effects caused by stress, you must be able to manage stress well. You can engage in fun activities like doing hobbies or yoga.
(See also: Beware of the Dangerous Impact of Stress for Diabetes Patients )
Lack of Sleep
Sufficient sleep time every day is of course very important so that the body remains healthy and fit. It’s just that, some things may make you unable to get enough sleep. You should know that lack of sleep can affect the immune system. The immune system will fail to protect you from various diseases such as coughs, colds and other diseases. Lack of sleep will cause physical and mental health problems. In addition, it can also increase the production of stress hormones due to decreased immune conditions.
Smoke
There are many bad effects caused by smoking. This bad habit is not good for health. Smoking also irritates the immune system. Cigarettes contain nicotine which will increase the production of the cortisol hormone, and the formation of B cell antibodies, and the T cell response will decrease to fight infection.
Less Movable
Lack of movement or less exercise can make it easier for you to get sick. Rarely exercising regularly will make you more prone to coughs, colds and other diseases. Exercise will make you sleep better, and feelings of happiness increase so that your immune system can increase.
Not Maintaining Food Consumption
In order for the immune system to be maintained, it is very important to eat nutritious foods. There are several types of foods that can affect the immune system, including foods that contain saturated fat, as well as consuming lots of sugar and salt.
In order for your immune system to be properly maintained, it is very important to eat healthy foods. You can increase the consumption of fruits and vegetables that are high in vitamin E and vitamin C.
How to Increase Endurance?
It is very important to know how to increase endurance so that you don’t get sick easily. Well, here are some ways to increase endurance that you can see.
Eat Healthy Foods
To maintain, and increase the immune system or immune system, you should eat lots of fruits and vegetables. Research shows that people who eat lots of fruits and vegetables don’t get sick easily. This is because the mineral and vitamin content in fruits can help boost the body’s immune system and fight bacteria and viruses that cause disease.
There are many types of healthy foods that can increase endurance, below are some of them:
Broccoli is one type of vegetable that is good for increasing endurance. This one vegetable contains high levels of vitamins, such as vitamin A, vitamin C and vitamin E. Not only that, this one vegetable also contains antioxidants and minerals.
The content of vitamin C is contained in citrus fruits. The body needs vitamin C to increase the number of white blood cells which are useful for fighting infections.
Next there is spinach. This one vegetable is high in vitamin C, antioxidants and beta carotene. Because of this content, spinach can increase the body’s immune system and help fight infection.
In order for the immune system to remain in good condition, from now on you should adopt a healthy diet and eat foods that are rich in nutrients. You should also reduce your consumption of junk food.
Almonds contain high vitamin E. Vitamin E has an important role for the immune system. Not only that, almonds and other types of nuts contain healthy fats and various other vitamins.
In addition to the foods above, there are several other types of food that can help increase your immune system, such as garlic, ginger, turmeric, red peppers, yogurt and green tea.
Avoiding Stress
As previously explained, stress can damage the immune system. If stress is not controlled, the production of the hormone cortisol will increase. The hormone cortisol, which has increased over a long period of time, will make immune function decrease. Therefore, it is very important to manage stress properly and properly. You can do fun activities.
Sufficient Rest Time
It is very important to get enough rest to maintain endurance. You need to know, lack of sleep can cause decreased immunity.
Avoid Bad Habits
You should avoid some bad habits like smoking and consuming alcohol. The immune system can be damaged due to excessive exposure to cigarette smoke and alcohol.
In addition, people who have a smoking habit are also at high risk for lung infections such as for example pneumonia and bronchitis. Meanwhile, for those of you who have the habit of smoking and consuming alcohol, the risk of lung infection will be even greater.
Exercise regularly
Exercise has great benefits for health. In order for the immune system to increase to prevent infection, you should regularly exercise at least 30 minutes every day. You can do simple sports at home, for example walking.
When your immune system is decreasing, you may be susceptible to various diseases. So it is very important to keep the immune system in good condition in order to avoid disease. In maintaining or increasing endurance, the point is by adopting a healthy lifestyle. In addition, to increase endurance, usually some people take supplements. However, you should first consult with y
our doctor before you consume it.
Those are some ways to increase endurance so you don’t get sick easily, which is important to know. Hopefully the information we provide for you is useful.
