21 secret of good health

permanently cease to be ill - it is quite feasible, if your immune system is functioning at full capacity.To do this, you need to purchase important habits, or, for a start, at least some of them.


immune system literally fueled by laughter.Researchers from Loma Linda University in California found that laughter increases the number and activity of killer cells that kill microbes and antibodies.Laughter and even its anticipation reduces the level of stress hormones.


With our constant load, we often sacrifice sleep.But, to the immune system to function with maximum efficiency, we need 7-9 hours of sleep.Even a small sleep deficit can cause inflammation in the body, which will make an imbalance in the digestive, cardiovascular and central nervous system and provoke a number of diseases: arthritis, diabetes, depression, heart failure.

keep fit

30-40 minutes of aerobic exercise per day is necessary for your body to produce antibodies and T-cells.People who neglect physical ex

ercise, have higher levels of C-reactive protein in the blood, which is an indication that the immune system is working overtime.

Floss your teeth

bacterium that causes gum disease, also provoke a dangerous reaction by the immune system, which responds by inflammation.Clean the teeth at least 1 time per day, and will award you an additional 4-6 years of life.You protect yourself from cardiovascular diseases and cancer, - says Dr. Michael Rosen, author of The RealAge Makeover.

TRY acupuncture

Fred paging, N. D., L.Ac. practicing Chinese medicine, recommends 1 acupuncture session a week.A study in 2007 found that acupuncture stimulates the activity of the body's killer cells that attack cancer tumors.

give up sugar

Sugar suppresses white blood cells.So you need to avoid foods and beverages, the ingredient list which is headed by the sugar cane juice and sugar.Replace sugary snack foods, sweetened fruit juice and processed sugar - agave nectar or honey.

TAKE elderberry extract

According to clinical research, nutritional supplement elder (elderberry), rich in flavonoids, which are powerful antioxidants - reduces the period of flu for 4 days.The extract can be purchased in the form of tablets or Sambucol syrup.Similarly, the action has the means of Immunity Take Care New Chapter.

Take 3 superdobavki:

- probiotics

«good" bacteria that live in the digestive tract) to help your body absorb the nutrients necessary for the smooth functioning of your immune system.Probiotics are found in fermented foods: yogurt, kefir, aged cheese.Probiotics can also be prepared in the form of supplements: Jarrow Formulas (jarrow com.) And Culturelle (culturelle com.)."The optimal dose: 3-5 billion CFU (units forming colonies) per day," - said Gary Hafneygl, Ph.D, author of The Probiotics Revolution.


Mushroom extract (mushroom extract) take the form of a dietary supplement such as AHCC (ACTIVE Hexose Correlated Compound) every day to strengthen the white blood cells and increase the production of "chemical messengers" that promote contact between immune cells.This is the opinion of researchers from several Japanese universities and Yale School of Medicine.Try supplements AHCC, which extends the Quality of Life (q-o-l. Com).

- Vitamin D

Despite the fact that the norm is considered to be a dose of 200-400 Ius (international units), the majority of naturopaths believe that women need 1000-2000 lus of vitamin D per day."If the level of vitamin D is lowered, the work of the immune system slows down, and the cells do not reproduce quickly enough," - says Paul Anderson, the ND, lecturer of Naturopathic Medicine in Seattle.Ask your family doctor to determine levels of vitamin D. In the case of deficiency take D3 (cholecalciferol) and spend 15 minutes a day in the sun.

Eat 3 types of reinforcing products:


The best way to get a selenium and zinc, antioxidants, essential in order to rid the body of disease-causing numerous free radicals - eat 6-8servings a day of colorful fruits (apples, oranges and berries) and vegetables (carrots, spinach, broccoli), said Michel Bab.

One serving - is 0.5 measuring cup chopped vegetables or fruit, or 1 piece of fruit is medium in size.


«expelled from the body of potentially dangerous microbes, eating 1-2 cloves of garlic per day" - offers Alshuler, ND Or Kyolic (kyolic com.) Take a dietary supplement, which contains allicin and other antimicrobial components,It is part of the natural garlic and has no odor of garlic.


Scientific studies suggest that L-theanine contained in various types of tea: black, green, oolong and pu-erh, strengthens the immune system, particularly T cells, enabling them to effectively resist bacterialattacks.2-4 cups of tea a day in your body will create a powerful line of defense of the amino acids and antioxidants.Furthermore, phenol stops the growth of pathogenic bacteria in the stomach.

LISTEN rhythmic music

50 minutes listening to the level of protective antibodies that combat bacteria and viruses increase, and the level of stress hormone - cortisol - decreases.

spending time with friends

Numerous studies suggest that people with a wide range of social intercourse live longer than leading a secluded life.


At least 20 minutes a day.Sit quietly, focus on slowing the breath.In 2003, researchers from the University of Wisconsin-Madison concluded that healthy men who participated in the 8-week course focused meditation, produced significantly greater antibody response to influenza vaccine than the control group.

doing yoga

Regular classes will facilitate the load on the body.Researchers at Washington State University found that women who have recovered from breast cancer, who were engaged in the direction of yoga «lyengar» 3 times a week for 2 months, decreased activation of protein that responds to stress.

make regular massage from a professional

study found that 30-minute massage, at least 1 time per week increased the number of killer cells and other immune cells in patients with breast cancer.A 60-minute massage increased the number of antibodies produced by the body in healthy women.

IS crunchy vegetables

At least 1 measuring cup of vegetables such as broccoli, cabbage, cauliflower, Brussels sprouts, eat 3-4 times a week, offers Michel Bab from the Centre of Naturopathic Medicine in Seattle.The study, conducted by researchers at the University of California, proved that the chemical switch DIM, generated in the process of chewing and digestion of these vegetables help increase immunity in mice.Then they established that eating broccoli is rich in antioxidants suforapanom can reverse the deterioration of the immune system.

recharge thymus

«T-cells of your immune system are fed in the thymus gland, which is located in the upper part of the chest," - explains James Folero, the DC, author of the book «Health is Simple, Disease is Complicated» ( «Health is simple - complex disease ").Repeated bacterial or viral infections, allergies, constant fatigue may be an indication that iron overloaded.Folero offers recourse to chiropractor to give impetus to the central nervous system and the functioning of the thymus gland.

TAKE Echinacea

In 2007, researchers compared 14 studies evaluating the antimicrobial effect exerted Echinacea (echinacea), and its effect on the duration of the common cold, and concluded that echinacea lowered the probability of disease colds by 58% and reduces the duration of at1.4 days.Take echinacea 900-1800 mg per day in three equal doses at the first sign of a cold or flu.

Source: zdorovie.com

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