Maximum immunity

      Sleep as the basis of immune protection

      Scientists have found that during sleep, the body activates the most important regeneration processes. The hormone melatonin, produced at night, stimulates the production of T cells and antibodies.

      A Carnegie Mellon University study found that sleeping less than 7 hours increases the risk of colds by 290%. Regular sleep also helps to reduce the level of inflammatory markers in the blood.

      Nutrition: The Key to intestinal microflora

      The intestine is the main organ of the immune system, and its health directly depends on our diet. Consumption of probiotic-rich foods (kefir, yogurt, sauerkraut) increases the number of beneficial bacteria that suppress pathogenic microorganisms.

      People who regularly consume vegetables and fruits are 40% less likely to get SARS. It is especially important to include foods high in zinc and vitamin C in the diet.

      Physical activity: Anti-stress effect

      Even moderate physical activity, such as 30 minutes of walking or light exercise, increases the concentration of circulating immune cells by 15-20%. This is because movement stimulates the lymphatic system, which is responsible for transporting immune cells throughout the body.

      In addition, exercise reduces the level of cortisol, a stress hormone that suppresses immune function.

      Hydration: A Forgotten Health Factor

      Water plays a critical role in the functioning of the immune system. It is necessary to maintain the normal functioning of lymph, which transports white blood cells through the body.

      Dehydration reduces the effectiveness of these processes and makes the body more vulnerable to infections. An adult is recommended to consume at least 2-3 liters of water per day, especially in hot weather or with increased physical activity.

      Psychological well-being: Protection from stress

      Chronic stress causes a prolonged increase in cortisol levels, which suppresses the immune system. Research proves that mindfulness practices, meditation, and breathing exercises can significantly improve immune reactivity.

      People who regularly engage in these practices are 50% less likely to develop acute respiratory diseases.

      Thus, the implementation of these five scientifically proven principles in daily life will not only strengthen your immune system, but also bring long-term benefits for overall health. vostokmedia.com .