Immunity is still a top priority in the new year 2022. After the emergence of the Omicron variant of Covid-19, recently Israel found a new case where a person is infected with the flu and the corona virus (Covid-19) at the same time or called flurona. In order to avoid the transmission of a number of diseases, maintaining the condition as well as the immune system is one of the best ways. Here are seven ways to increase endurance:
1. Physical activity
Small exercise or physical activity for fitness has a positive impact on body health. Studies show that individuals who are fit and exercise regularly have a lower risk of infection than people who don't exercise. Physical activity also flushes out bacteria in the lungs, thereby reducing the risk of catching the flu, fever, cough and cold.
2. Sunbathing
Adequate vitamin D is very important to support the immune system. Vitamin D can be obtained from food intake such as dairy products, juices, cereals, fatty fish including mackerel, also mushrooms.
"Vitamin D, even if added to milk, is important for immunity, but most of us don't get enough from our diets," said Patrick Kachur, professor of family and community health at Columbia University Medical Center.
He also suggested to maximize the adequacy of vitamin D by sunbathing. You can sunbathe for at least 30 minutes in the yard or balcony of the house.
3. Fulfill your fluid intake
Two-thirds of the body consists of fluids so it is important to ensure fluid needs for normal body functions including immune responses. According to Mind Body Green, water also functions to remove toxins from the body, providing oxygen supply to cells. So that the benefits on the immune system are even greater, mix the water with lemon, kiwi or grapefruit. Your infused water will be rich in vitamin C which is good to help increase endurance.
4. Meditation
Mental and mental health can also affect physical health. You certainly know, self-isolation at home alone without anyone to talk to or meet other people can make people stress. Therefore, in addition to paying attention to physical health, don't forget to pay attention to mental health, one of which is meditation. Recent studies have found that meditation can help the immune system work optimally.
"Meditation consistently helps improve health in stressful situations," says meditation practitioner Ellie Burrows Gluck.
5. Get enough sleep
Adequate sleep gives room for the immune system to work optimally. Adults are advised to sleep 7-8 hours a day. When you don't get enough sleep, your body tends to be tired and stressed, which makes your immune system weak. Napping for 30 minutes can also relieve stress and is good for health.
6. Socialize
Even though you can't meet in person, technology is here to bring you closer to anyone, including relatives and friends. Keeping in touch with people who are important to you will have many benefits, including maintaining emotional health. When stress makes the immune system decrease, it's time to neutralize it by texting or just a meme for a friend.
"It makes us not only mentally healthy, but also safer," said Lorna Thorpe, director of the division of epidemiology in the department of public health at NYU Langone Medical Center.
7. Manage stress
Chronic stress causes the brain to produce more of the stress hormone cortisol, which has a number of negative physical effects, including weakened immunity. According to the American Cancer Society, people who experience chronic stress are more susceptible to the common cold and viral infections such as the flu.
"Try to avoid or reduce severe stress, which we know can sometimes have an impact on the immune system," says Dr. Anthony Fauci, the leading infectious disease expert in the United States.
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