You look around the world all the countries in the world want to equip the defense system for their country, which is the unmanned aerial missile, S300, S400 or stealth aircraft …
What do you think are the countries they are doing? Are they increasing the power of defense for their own country and fighting against terrorist forces from outside?
Okay, let's stop here. In this article, we should not discuss politics and modern weapons, but we are talking about an individual's defense system in the situation of evolution. News nowadays around the world.
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If you stop drinking within 10 days, your body will probably die, but if you hold your breath, within less than 3 minutes, your heart can stop beating, your brain will be seriously damaged. Recover, and our body will die.
So our respiratory system is essential, isn't it?
Our team spent a lot of time learning from government documents as well as reputable agencies.
The respiratory process takes place when the bacteria click on the nose; the nose has mucous membranes with lots of nasal hairs to obstruct these bacteria; from the nose down the trachea to the bronchi, there is the mucus system created by our body to get rid of the bacteria that the airflow carries into the bronchi.
This amount of dirt will get stuck all the way through the airway. When we get into the bronchial system, one final defense system that we always patrol is macrophages, macrophages; the material says it is leukocyte. We can also use this kind of name for easy calling.
Macrophages are always patrolling in the bronchus when invasive elements are at risk for bronchitis, then macrophages immediately destroy, and many macrophages will be sacrificed.
The dead macrophage and bacterial corpses are transferred by another system on the surface of the trachea to the larynx, which is the vibrating hair system, the mechanism of this system are like conveyor belts, and you have every day in the life, transporting the remains of macrophages and bacteria onto the nose creates noses.
We will use our fingers to sneeze, sneeze or cough to remove this dirt.
So we can see that the respiratory system's mechanism of action and the last barrier wall is the macrophages, whether these macrophages are produced in sufficient numbers or not depending on the immune system.
So if our immune system is weakened, the number of macrophages is insufficient and unable to destroy the bacteria that cause damage to our bronchi, and lungs will be damaged beyond repair … I will most likely die!
So how to strengthen our immune system? The article below invites you to consult and choose for themselves the appropriate conditions for implementation.
However, before doing anything directly related to your health, consult your physician or other qualified persons before proceeding.
What is the immune system?
The immune system or resistance is the body's ability to fight off pathogens that enter the body. There are two types of natural resistance and synthetic resistance.
In which synthetic resistance benefits from proper nutrition, vaccination, and regular physical exercise.
Considered the “defense” system of the body, the immune system plays a key role in fighting off external pathogens.
Those who have good resistance, physically healthy, of course, will be harder to get sick.
If unfortunately acquired will also change lighter, the ability to recover from it also faster. Especially for pathologies that have not been treated as Corona.
And the essential element to boosting the immune system is supplementing foods through a daily diet. So, what should we eat to increase our resistance?
1. Strengthen resistance by diet
Improving your own resistance is the most effective health protection measure, especially during the epidemic season.
An individualized translation room is also a translation room for the community. The following article will provide some simple, easy-to-follow tips to improve your resistance through proper nutrition.
The first thing to remember is that a balanced diet is a prerequisite for keeping your body healthy. A meal needs to eat various nutrients: carbohydrates, fats, proteins, vitamins, and minerals.
In addition to improving resistance, we need to eat more fruits and vegetables and drink more than 1.5 liters of water in a day. The following is a list of foods that both enhance resistance and prevent influenza.
At the top of the list of foods to prevent the flu is garlic. It is possible to use fresh garlic in daily cooking. The recommended amount of garlic is from 1 to 3 cloves of garlic a day for 1 person. Do not eat too much because eating too much can be toxic.
Processing garlic should be crushed or sliced, then wait 10-15 minutes before processing to retain garlic's maximum use. Besides, processing should not be done at very high temperatures.
If you add garlic by cooking, you can use more than 3 cloves of garlic in 1 day because some garlic may be partially lost during the cooking process.
Vitamin C is the key to enhance resistance because Vitamin C increases the production of white blood cells. Fruits that are high in vitamin C include grapefruit, citrus fruits, tangerines, lemons, etc.
Because vitamin C is not stored in the body, the vitamin C supplement must be taken daily.
For people with stomach problems, vitamin C can be supplemented with some types such as guava, papaya, spoon vegetables, cabbage, sprouts, etc. Supplementing vitamins increases the child's resistance by adding fruits Rations are essential.
Red bell peppers:
Red bell peppers contain 2 times more vitamin C than citrus. Red bell peppers are also a good source of beta carotene. Besides helping increase resistance, vitamin C also keeps healthy skin, while beta carotene helps eyes and skin healthier.
Broccoli is rich in vitamins and minerals, such as vitamins A, C, and E, and is high in C. The key to keeping vitamins and minerals in broccoli is that cooking is as short as possible, or even without cooking.
Ginger has properties that help reduce inflammation, relieve sore throat and some other inflammatory diseases. It also helps to reduce the feeling of nausea.
Ginger helps reduce pain symptoms and slows down cholesterol production, according to a recent animal study.
Ginger processing is extremely diverse, can be used as a spice during meals, or can be used cooked, with spices, or ginger tea to drink.
Spinach contains lots of vitamin C and antioxidants, carotene, which increases the immune system's resistance and infection resistance. Cooking spinach for a short time enhances vitamin A and other nutrients released from oxalic acid.
Use yogurt with probiotics listed on the label as these bacteria boost your immune system. Avoid sugary yogurt. You can make a home-made yogurt with fruit and a bit of honey in it.
Yogurt is also a great vitamin D source because vitamin D is also an effective trigger for a perfect immune system.
When it comes to the prevention and prevention of colds, vitamin E supplementation is also needed. Vitamin E is an oil-soluble vitamin. It needs a certain amount of fat for the body to absorb vitamin E.
So almonds are the perfect food source of vitamin E because it has a healthy amount of fat. A half-cup serving of 46 whole-skinned almonds provides 100% of the daily recommended amount of vitamin E.
Turmeric is most commonly used in curries, but it is also an anti-inflammatory and rheumatoid arthritis agent. Besides, high curcumin levels reduce muscle damage caused by exercise.
Green tea is an excellent antioxidant, in addition to being rich in epigallocatechin gallate, or EGCG, another powerful antioxidant, while EGCG is a resistance enhancer.
Green tea is also a good source of L-theanine amino acid. L-theanine may assist in the production of anti-microbial compounds in your T cells.
Papaya is another plant that contains high levels of vitamin C. Besides, papaya has a digestive enzyme, papain, which has anti-inflammatory effects.
Papaya is also rich in potassium, vitamin B, and folate. All of them are beneficial to your general health.
Like papaya, kiwi has all the necessary nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C works to increase the white blood cells against infection, while the other fruit components Kiwi help your body function properly.
When you are sick, chicken porridge not only helps you feel good eating but also medicine. It helps improve cold symptoms. Besides, chicken is also rich in vitamin B, which helps with intestinal immunity and increases resistance.
Shellfish is one of the foods that immediately come to mind when you want to take a zinc supplement.
Zinc is not as well known as vitamins and other minerals but works extremely well to help immune cells perform well.
Some types of shellfish can include crab, shellfish, mussels, …
Note when eating: Eat cooked, drink boiling.
Strictly follow a healthy, scientific diet. Eating ripe, boiling water is also a way to increase the body's resistance. Limit eating outside the restaurant, eating food still alive, fast food …
15 Foods That Boost the Immune System From Healthline.com
1. Citrus fruits
Most people turn to vitamin C after they've caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.
Popular citrus fruits include:
Because your body doesn't produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from; it's easy to add a squeeze of this vitamin to any meal.
2. Red bell peppers
If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus.
They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.
Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table.
The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.
Garlic is found in almost every cuisine in the world. It adds a little zing to food, and it's a must-have for your health. Early civilizations recognized their value in fighting infections.
According to the National Center for Complementary and Integrative Health Trusted Source, garlic may also help lower blood pressure and slow down the arteries' hardening.
Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
Ginger is another ingredient many turns to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea.
While it's used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal research Trusted Source.
Spinach made our list not just because it's rich in vitamin C. It's also packed with numerous antioxidants and beta carotene, which may increase our immune systems' infection-fighting ability.
Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.
Look for yogurts with “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.
Try to get plain yogurts rather than the kinds that are preflavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.
Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, vitamin E is key to a healthy immune system.
It’s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.
A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of vitamin E's recommended daily amount.
You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
Research Trusted Source shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.
10. Green tea
Both green and black teas are packed with flavonoids, a type of antioxidant. Green tea really excels in its epigallocatechin gallate levels, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function.
The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.
Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells.
Papaya is another fruit loaded with vitamin C. You can find 224 percent of the daily recommended amount of vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.
Papayas have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.
Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection. In contrast, kiwi’s other nutrients keep the rest of your body functioning properly.
When you’re sick, chicken soup is more than just a feel-good food with a placebo effect. It helps improve the symptoms of a cold and also helps protect you from getting sick in the first place.
Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of your daily recommended amount of B-6.
Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells.
The broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients that help gut healing and immunity.
14. Sunflower seeds
Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamin B-6. They’re also incredibly high in vitamin E, a powerful antioxidant.
Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.
Shellfish isn’t what jumps to mind for many trying to boost their immune system, but some types of shellfish are packed with zinc.
Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.
Varieties of shellfish that are high in zinc include:
2 – Daily exercise – 10 Exercise At Home
1. Running in place
We're not talking about home jogging machines here, but it's an excellent exercise to help you burn calories easily at home. With on-site jogging exercises, running positions occupy a critical job and directly affect the results achieved.
Keeping your body straight is the first mandatory requirement you need to follow when doing a jogging exercise in place. The figure for running straight when standing on the spot will reduce the knee's pressure to help the runners achieve faster efficiency.
When running on the spot, you need to hear footsteps to know if you are jogging correctly. If it doesn't sound at all, you're running successfully.
You have to run with your feet, under your toes, not putting pressure on your heels or toes. Loosening your feet on the ground and stomping your feet will cause waves to hit the shin, knee, and backbones to hurt these areas.
You also need to combine hand-to-foot movements while running so that your body has the best balance and, especially for weight loss, optimal belly fat reduction. Besides, if you are jogging to reduce belly fat, you should perform a high foot jog movement slightly more than usual.
Nasal breathing when jogging on the spot is also an essential issue when we participate in this exercise because mouth breathing will dehydrate and make people run fast and tired. Breathing through the nose when running will help the practitioner achieve faster and tireless effects on the body if you want to run for a long time.
Some people often experience unilateral abdominal pain after running for a while, and dehydration is one of the leading causes of this phenomenon. You are drinking a glass of water 30 minutes before running is one right solution to avoid this situation.
Besides, dehydration can also cause muscle tension or fatigue when practicing jogging on the spot. During a jogging session, you should also add water by taking small sips and slowly adding water to your body.
2. Walking in place
Walking has many benefits. Walking is an activity that can easily be increased or decreased to match your personal goals. You can easily change speed or intensity, or distance. Using a climbing stick can also change activities to not just an exercise for the lower limbs.
Walking on different slopes and surfaces or carrying heavy objects while walking can increase diversity and training challenges. For convenience, you can easily walk on the treadmill. Walking has been shown to bring many physical and promising health benefits in reducing depression.
You will reach your destination by walking, but running will help you reach your goal much faster.
On average, adults in Australia walk for 30 minutes a day, which accounts for about 40% of their total physical activity.
We used to walk a lot more. In a simulation study of life in Sydney in the early colonial period, researchers noted that people walk 4-6 hours a day.
A moderate walk requires three times the conversion speed, rest, and exercise, which requires more – usually about seven times.
Both walking and exercise will reduce the risk of premature death at any age.
But you have to spend more time walking: one minute of heavy exercise is worth 3.5 minutes of walking.
For example, to reduce the risk of death by 20%, you need to walk 56 minutes a day. You will get the same benefit by running for 16 minutes.
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Nothing burns swallow fat simpler than problems. Crunches, according to some health and fitness specialists, inhabit the leading ranking among fat-burning workouts. It is due time you begin consisting of abs-crunching exercises to your daily routine.
Beginning by lying down flat with your knees curved and your feet on the ground. Lift your hands and after that, put them behind the head.
You can also keep them crossed on the chest. Inhale deeply. As you raise the upper torso off the floor, you ought to exhale. Again inhale when you come back down and then breathe out as you show up.
If you are a newbie, begin doing grinds 10 times per set. Every day, you should achieve two to three collections of crises. Check out the video above for a thorough guide on exactly how to do problems.
4. Twist Crunches
When you are familiar with regular crunches, you can customize the fundamental crisis to have a much more effective and results-oriented tummy workout.
Twist problems are like your normal crises. But in spin grinds, you need to raise the appropriate shoulder in the direction of your left, keeping the left upper body on the ground.
When you are starting, start doing spin grinds 10 times per collection. You must go for two to three collections of twist crunches in your day-to-day routine. Look into the video over for even more details on how to do twist crises.
5. Side Crunch
This is almost like the spin crisis routine. The only thing you have to do is to tilt your legs to the same side with your shoulders all at once. The side problem concentrates extra on the muscles in your corners.
Go for a couple of collections of side crises (10 times per set) every day. Have a look at the video over on exactly how to do side crunches.
6. Reverse Crunches
You would observe that losing stubborn belly fat involves a lot of problems as well as crunch variants. Currently, it is about time you do turn around problems. Like the other crunch exercises, reverse crises are one more excellent workout to shed tummy fat, specifically for females.
This is like the spin crunch workout. Tilt the legs behind at the same time as the shoulders. It is considered one of the most effective stomach exercises for targeting the lower stubborn belly fat.
Take a look at the video above for even more information on how to do turn around problems.
7. Vertical Leg Crunch
Lie level on the floor covering or on the floor with legs expanded upwards towards the ceiling and then one knee crossed over the various others.
Breathe in and after that, lift the upper body towards the pelvis. Take a breath out slowly. Do regarding 12-16 problems for two to three sets. Check out the video clip above on how to do vertical leg crunches.
8. Bicycle Exercise
Even if you do not have a bicycle, you can still do this exercise. Lie on the floor covering or on the floor and maintain your hands either behind your head or on your side as you do in crises. Raise both the legs off the ground and then bend them at the knees.
Bring the right knee close to the breast, maintaining the left leg out. After that, take the best leg out and also bring the left leg close to the chest. Alternate bending the knees as if you are making use of a bicycle.
9. Rolling Plank Exercise
The moving slab trains your body muscles around the abdomen, hip as well as the lower back. Setting yourself on the floor covering or on the flooring with the knees along with joints resting on the ground. Maintain the neck straightened with the spine.
Look forward. After that, raise the knees up and also support the legs on the toes. Agreement the knees and also maintain your breathing usually. This is what you call the plank pose.
Remain in this position for 30 seconds. Now, begin moving to and fro for 30 secs.
This is what you call the rolling slab workout. Relax on the floor covering or flooring sidewards. Support your body on the right elbow joint and also the best leg.
The arm joint must then be perpendicular to your shoulder, and your left leg should be above your appropriate leg, making certain they are with each other.
Maintain the knees straight. The hips must also not be touching the ground. Hold this pose for about 30 seconds. Once you fit, you can hold this setting for about one to two mins.
Repeat with the other side also.
While in this pose, you can lift the leg put on the leading, and bring it back once more. This would make for a more efficient exercise as it is not only for the abs however additionally for your thighs and hips.
10. Jogging around the house:
If you don't want to jog in the bedroom, you can go to your yard or gate and make a run, and you will find it great. Of course, you can't run outside when it's raining or too sunny, but this is an effective way to do it at home.
Daily exercise is an effective way to increase resistance. Exercise helps the body flexible, circulation of blood, eliminating toxins from the body.
You can choose your favorite sports, suitable for improving health such as swimming, yoga, gym, soccer, badminton …
3 – Keep personal hygiene and surroundings:
Bacteria, viruses are always everywhere. Therefore, to improve the resistance and protect the body, it is best to clean the personal living environment regularly.
Practice good hand hygiene with soap and antiseptic water before and after eating, after using the toilet to avoid gastrointestinal symptoms.
4- Wash your hands regularly as recommended:
As recommended by the Ministry of Health, following 6 steps of proper handwashing will help reverse the virus epidemic. Therefore, equip the home with antibacterial hand sanitizer, dry hand sanitizer to keep your hands clean and avoid the germs that make you sick!
5- Limiting stress and pressure: How serious is that!
Stress and pressure are the leading causes of resistance. Instead of suppressing your emotions, confide your confidences with your relatives, friends, and family.
Besides, you should also maintain an optimistic lifestyle to keep your body healthy, mentally comfortable. Participating in favorite sports is also a way to improve health, help you quickly regain energy.
6- Sleep enough 7 – 8 hours / day:
A good sleep, enough 8 hours will help mentally comfortable, healthy body. Many studies have shown that getting enough sleep is an important, indispensable factor to increase resistance.
If you find it difficult to sleep or frequently lose sleep at night, try to go to bed earlier than expected. Before you go to bed, let yourself relax with soothing instrumental music.
View more: Best Sleeping Position to Reduce Belly Fat
7- Change the focus:
Changing focus here means that we know the spread of the disease, and everything around is in such turmoil that changing focus is not easy.
Because our brain always has programs that never turn off in the background to protect the body from the dangers that help the body survive and survive, changing focus helps you worry less.
Your focus will be on what you're thinking about, what you're passionate about, or what you're happy with.
However, focus on things that you can do at home, on your own, or in a deserted place, rather than in a combination of people, for example, you can play guitar yourself, play the violin or learning a certain skill for yourself in the future or … whatever you feel comfortable doing that …
You try to see if your mood will be much better, not worry, and still achieve encouraging results. This reduces stress and helps your immune system to get better!
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