How can adults improve their physical fitness and increase their resistance?

Having a good sleep is related to impaired immunity. The body's resistance will decrease, and the disease rate will increase. But do I have to go to bed for 8 hours? This is not necessarily the case, as long as you wake up in the morning and feel comfortable.

Daily exercise for 30 minutes study shows that daily exercise for 30 to 40 minutes, 5 days a week, lasting 12 weeks, the number of immune cells will increase, the resistance is also relatively increased. Exercise only requires a heartbeat speed. It is suitable to take a walk after dinner. If it is too intense or takes more than one hour, the body will produce hormones to suppress the activity of the immune system.

Massage can relax and relieve stress. The study found that after a 45-minute massage each day, the number of immune cells increased and the immune function improved significantly.

Vitamin C 200 grams a day, daily intake of 200 to 500 mg of vitamin C, helps enhance the body's resistance.

Vitamin E can strengthen its ability to combat infectious diseases as long as it eats 200 international units of vitamin E every day.

Abuse of antibiotics without abuse of antibiotics reduces hormones in some patients responsible for coordinating the immune system.

People with more friends and friends are not easy to catch a cold, but their immune function is 2% better than that of introverted people. Researchers believe that good social relationships can help combat stress, reduce stress hormones, and affect immune cell functions. However, too many exchanges may also become a pressure, so do not force yourself, three or five intimate friends are more important than a bunch of General friends.

Laughter can reduce stress hormones. In addition, studies have pointed out that laughter significantly increases interferon, stimulates immune function, and immune cells become more active. If you think you lack humor, you can watch more comedy films and funny cartoons. When you are nervous, think about the plot and learn to be optimistic about the current situation.

5 minutes a day, 5 minutes a day, 5 minutes a day, while taking a deep breath, while doing a daydream, so that pleasant pictures across the brain, can increase the number of immune cells, and even strengthen the activity of cells.

Believe that your optimism will keep the immune system in optimal conditions. According to a study by law students at the University of California, optimistic students have more T-cells than pessimistic students, and the cells responsible for virus elimination are also active.

Every day, I spend 20 minutes writing a diary to write down my mind's unhappiness, which makes the body more powerful to defend against bacteria and viruses. According to the study, people who spend 20 minutes a day and write 3 to 5 times a week see doctors less than half of the people who did not write. Researchers at the New York University also pointed out that writing can make people see the problem, and the stress is reduced, so the body will not create stress hormones.