The immune system is the "guardian" of our human body. With high immunity, it is not easy to get sick. With low immunity, various diseases will frequently "come to the door".
I believe everyone knows that running, swimming and other sports can improve immunity, but when summer comes, I don’t want to go out at all, let alone go out for exercise.
In fact, there are five kinds of fun exercises that can be easily done at home, and the effect of improving immunity will not be worse than running and swimming!
01
sing
Studies have confirmed that singing is a kind of exercise of respiratory muscles under certain conditions, and its benefits are no less than running, swimming and boating.
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The benefits of singing:
1. Improve your own immunity
When singing, especially when singing one’s favorite songs, the brain will produce and release brain hormones similar to morphine. At the same time, singing is also conducive to the secretion of anti-stress hormones, thus making the brain and body and mind more enjoyable.
Experts from Frankfurt University in Germany found through research that singing can increase the concentration of antibody immunoglobulin A..
A study by Kawasaki University in Japan confirmed that singing can increase the number of immune cells in human body, increase the immune function of the body and help fight cancer.
2. Exercise abdominal breathing
When singing, the basic breathing method is abdominal breathing. Using abdominal breathing method not only helps patients to recover their respiratory function better after operation, but also helps patients to have a calm mind, relax their mood and reduce their fear of cancer.
3. Enhance memory
Singing is actually a kind of mental work. It is necessary to search, recover and reproduce the contents related to songs from hundreds of millions of information in your mind-your brain really needs to run at a high speed, and in the long run, it can also strengthen your brain and improve your memory.
4. Improve constipation symptoms of patients.
On the one hand, it is said that singing can relieve the pressure that leads to constipation and activate the autonomic nerves that dominate the peristalsis of the large intestine.
On the other hand, using abdominal breathing to exercise abdominal muscles when singing can also stimulate the peristalsis of the large intestine and promote defecation.
02
squat down
In terms of exercise time, squatting leisurely for 5 minutes may be equivalent to walking slowly for 1 hour and kneeling for 20 minutes, which is a time-saving aerobic exercise.
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However, squat exercise requires high physical coordination ability, and patients should decide whether to carry it out according to their own physique and knee condition.
The advantages of squatting are:
1, strong physique
Repeated squatting, getting up and squatting can speed up blood circulation and metabolism, exercise the strength of joints, bones and muscles of patients, enhance the body’s immune function and make life full of vitality.
2. Lose weight
If you are obese and able to squat, it is recommended to squat every day. Squatting can consume a lot of calories and reduce the fat accumulated on your body, especially on your hips and thighs. Recently, a study released by the World Agency for Research on Cancer showed that obesity is closely related to the occurrence of 13 kinds of cancers, and losing weight is one of the good anti-cancer measures.
3. Reduce the incidence of other chronic diseases.
Squatting exercise can dilate arterioles and arterioles, reduce the peripheral resistance of the heart, improve the elasticity of arterioles and arterioles, and effectively lower blood pressure; Stimulating the meridian system can reduce the viscosity of blood, promote lipid metabolism, improve the elasticity of blood vessels and reduce blood lipids.
4. Relax.
You can put aside your troubles for the time being, let go of the pressure of life, relax people’s spirits, adjust their emotions and increase the fun of life, which is good for the physical and mental health of cancer patients.
03
Step on soybeans
Foot is the "second heart" of the human body. Regular massage and stimulation of our feet can promote the smooth flow of qi and blood and the harmony of meridians, thus achieving the purpose of disease prevention and health care.
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The University of Tokyo in Japan recommends stepping on soybeans barefoot and spreading soybeans on the floor in front of the TV. While watching TV, you can step on it barefoot for 1~2 minutes, and you can step on it three or four times.
Because the size of soybean is just right, it can gently stimulate acupuncture points, thus promoting metabolism, detoxification and fat burning relatively gently. It should be noted that grade 3 hypertension or hypertensive elderly, too hungry or too full, should not be done. Drink a small cup of warm water after you finish, and the effect will be better.
The benefits of foot massage are:
1, cancer prevention and detoxification
Science has proved that saliva can prevent cancer. And massage Yongquan point on the sole of the foot, saliva will keep pouring out, and the patient will slowly swallow it in small sips, which is of great benefit to the body.
2. Treat insomnia
Massage Yongquan point on the soles of your feet every night before going to bed. For a period of time, you will experience the feeling of sleeping till dawn.
3, increase human resistance
Massage on the soles of the feet can stimulate cells, delay aging and maintain good vitality, and promote the functional coordination of the internal organs of the body, so that the balance of yin and yang in the body can return to normal, which can effectively enhance the body’s resistance and better help patients recover.
02
Rub your fingers
Modern medicine believes that the tip of the body is the place where blood will pass and turn back when it flows through the body. However, usually, the blood circulation at all tips of the human body is very poor.
For example, the temperature of the fingertips is only about 31 or 32 degrees, but as long as the fingertips are rubbed, the temperature will increase and the immunity will be enhanced.
Specific methods:
With the thumb and forefinger of one hand, hold both sides of the fingernail of the other hand, and start to rub it for about 10 seconds. It is best to rub it with a little force. If you feel a little pain, it means it is effective. It is best to rub it once or twice a day, which will be more effective.
For those who have any discomfort symptoms, refer to the finger-to-body correspondence table, and it is best to rub for 20 seconds.
Thumb: Corresponding to respiratory organs, improving cough.
Index finger: corresponding to digestive organs, improving enteritis and gastritis.
Middle finger: corresponding to the ear, effectively improving tinnitus.
Ring finger: Stimulate sympathetic nerve and improve immunity.
Little finger: corresponding to circulatory organs, heart, kidney, etc., and effective for hypertension, diabetes, eyes, etc.
02
Massage the lower abdomen
You can massage the lower abdomen when you wake up every morning or before going to bed, which not only enhances the vitality of immune cells, but also pleases your body and mind.
Specific methods:
Press your hands on your abdomen with the navel as the center, press and knead clockwise for 64 weeks, then press and knead counterclockwise for 64 weeks, and then push from chest to abdomen from top to bottom for 64 times. The force should be gentle, and the force should penetrate under the skin, but not too hard.
Eat more of these "six 1s" and your immunity will become stronger.
1. 1 bowl of miscellaneous grains porridge every day
Oats, millet, corn, black rice and all kinds of miscellaneous beans can all be boiled together, because coarse grains retain more dietary fiber, B vitamins and minerals in grains, which can help the human body keep cell mucosa healthy, make antibodies and improve immune function.
2, 1 kind of red meat every day
If the intake of protein and iron is insufficient, the local immunity of skin and mucosa will be reduced, and the number of immune cells will be reduced, which will further affect antibody production. Red meat such as beef, pork and mutton is rich in high-quality protein and iron. Eating properly every day is good for your health. It should be noted that adults eat up to 500 grams of red meat a week.
3. 1 serving of fungi per day
Fungal food is rich in fungal polysaccharides, which helps to improve the ability of human macrophages to swallow bacteria, thus helping to improve immunity. Researchers at the University of Florida have also shown through research that eating mushrooms every day for four weeks can effectively increase the body’s immunity and reduce inflammatory reactions.
4. 1 serving of orange and dark green fruits and vegetables every day.
Lack of vitamin A can easily lead to atrophy of epithelial cells of respiratory tract mucosa, and the first line of defense of human body is not strong, and bacteria are more likely to invade the body. However, carrots, pumpkins, spinach, kale, broccoli, etc., orange-yellow and dark green fruits and vegetables are rich in β -carotene which can be converted into vitamin A in the body.
5. 1 cup of yogurt a day
Intestine contains 60%~70% of human immune cells, which is the largest immune organ of human body. Regular intake of yogurt containing probiotics can maintain the balance of intestinal flora and ensure the health of intestinal tract. Nutrition expert Fan Zhihong pointed out that only those refrigerated and fresh low-temperature yogurt can effectively provide live bacteria to help balance intestinal flora. Normal temperature yogurt can be stored for 6 months, but it does not contain viable bacteria after sterilization.
6. One kind of high-dimensional C fruit every day
Vitamin C, an antioxidant, can reduce the external interference to the intracellular balance of human body, promote the formation of antibodies and maintain normal immunity. Fruits rich in vitamin C include kiwi fruit, strawberry, papaya and orange.
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