It is now the peak season for influenza, and the unpredictable weather also makes it easy to catch a cold. Vaccination is one way to prevent the flu, with the aim of enabling the body to develop immunity against the virus. Exercise is also one of the ways to improve the body's immunity. No matter how busy you are at work, make time for exercise; good health is undoubtedly the best reward.
Do not be impatient if results are not immediate
Immunity refers to a kind of defense function of the organism, which is the body's ability to resist pathogenic microbial infections. The reason why exercise can enhance the body's immunity is that the temperature regulation and neuroendocrine reactions during exercise will directly cause changes in many parameters of the immune system. For example, exercise can cause a sharp increase in neutrophils, and the interferon in the cells can enhance the activity of natural killer cells, macrophages, and T lymphocytes, and these cells can engulf viruses.
Of course, this does not mean that the effect of exercise on enhancing immunity is immediate. Generally, after short-term exercise, neutrophils return to normal within about an hour. When the exercise stops, the number of immune cells will decrease. Therefore, in order to enhance the body's immunity, it is necessary to keep exercising. Depending on individual circumstances, the body generally develops sufficient resistance after 12 weeks. At the same time, exercise can guide psychological tension, reduce psychological pressure, eliminate mental fatigue, and stabilize emotions, all of which help enhance the body's cellular immune capacity and reduce the occurrence of various diseases.
Choose moderate exercise with appropriate intensity
From quantitative change to qualitative change, improving immunity through exercise should be a continuous process. Excessive exercise can cause the body to produce large amounts of hormones that create stress, putting the body into an overworked state, which instead negatively affects human resistance. Experts recommend a frequency of three to five times per week, each session lasting 30 to 45 minutes of exercise.
Exercise options can be chosen based on personal interests, preferably aerobic exercises. Here we introduce two gentle forms of exercise.
Yoga: The thymus is the central hub of cellular immunity in the body, located in the mediastinum of the chest cavity. Its main function is to regulate the proportion of T lymphocytes and secrete thymic hormones, allowing the body to maintain cellular immune functions, killing foreign bacteria, etc. Many yoga postures and breathing methods have the function of stimulating the thymus, enhancing the body's immune capabilities by stimulating its secretion.
Tai Chi: American researchers have found that regularly practicing Tai Chi can enhance the body's immune capability and combat the outbreak of herpes viruses. Researchers divided the subjects into two groups, one group practiced Tai Chi three times a week, while the other group only received health education. Both groups were vaccinated against chickenpox. After six months of Tai Chi practice, it was discovered that the group practicing Tai Chi had nearly double the anti-virus immune capability compared to the class-attending group. Before vaccination, there was little difference in average immune capability between the two groups.
Learning self-massage has effects
Acupoint massage in traditional Chinese medicine is also effective in stimulating the body's immune function. Learning a few acupoint self-massage techniques daily helps prevent and treat colds.
Pressing and rubbing Fengchi Acupoint: Fengchi Acupoint is located below the occipital bone at the back of the neck, about two finger widths away from the back of the ear in a depression. Place both thumbs on the Fengchi Acupoint and rub vigorously dozens of times. This can clear heat, disperse wind, and resolve exterior symptoms, especially suitable for wind-heat colds.
Rubbing Dazhui Acupoint: Dazhui Acupoint is located in the middle of the back of the neck, below a larger bone protrusion, i.e., below the spinous process of the seventh cervical vertebra. Use the index and middle fingers of one hand to press and rub the Dazhui Acupoint 100 to 200 times. This can prevent and treat colds, especially suitable for treating persistent high fever after catching a cold.
Massaging the Thenar Eminence: The thenar eminence is located behind the base of the thumb on the front of the wrist, where the muscle bulges, resembling a fish, hence the name. Place your hands together, ensuring that the thenar eminences of both hands are pressed together when rubbing until both hands feel warm. Alternatively, one hand can remain stationary while the other rubs it. This promotes blood circulation in the thenar eminence, unblocks pulse points, strengthens the respiratory tract, and resists the invasion of cold viruses.
Rubbing Yingxiang Acupoint: Yingxiang Acupoint is located 1.5 cm away from both sides of the nostrils. You can use the index fingers of both hands to press and rub the Yingxiang Acupoints on both sides of the nostrils, rubbing clockwise and counterclockwise 36 times each, creating a feeling of soreness and distension. Regular massaging can enhance the body's resistance to bacteria, and has a certain role in eliminating and preventing symptoms of colds and influenza.
Special reminder: The body's immunity needs continuous stimulation from the outside to improve. Especially in winter, the body must constantly adapt to changes in external temperatures to strengthen its ability to adapt to the environment and stimulate the body's immunity. If you stay indoors all day to avoid viruses, without any contact with the external environment and receiving no stimuli, it could instead lower your resistance.
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