Xwarinê saxlem

La kêmxwariniya mezin (doldrums) with calorie and protein deficiency is the main cause of immune deficiency. It is mainly found where poverty and famine are present.³.

Li welatên pîşesazî, yên kêmbûna micronutrient is more and more common. The popularity of the xwarinê xwarin partly explains this phenomenon. This form of xwarin results from a lack of vitamins and minerals. Animal studies have shown that a deficiency in only one of the following micronutrients interferes with immune function: zinc, selenium, iron, copper, calcium, folic acid or vitamins A, B6, C and E2,3.

• Ji bo naskirina prensîbên bingehîn a balanced diet, see our Nutrition Facts and Food Guides. It is important to ensure that you are getting enough servings of fruits and vegetables, protein and “good fats” each day.
• Ber sîstema parastinê teşwîq bike, xuya dike ku hin seb are more effective than others. This would be the case with mushrooms, especially shiitakes and oyster mushrooms. Garlic, onion and shallots are also preferred for their antimicrobial properties. See all the advice provided by dietitian Hélène Baribeau in Flu, cold and diet in 10 questions.
• Specific recommendations have been developed for the general population in order to better Asteng bikin le qansêr. They aim in particular to maximize the immune system. Consult our Special Diet: Cancer and the booklet The daily anti-cancer reflexes of Dr.^r Karmendê Dawid Servan.
• If you have signs of a weak immune system, it would be helpful to get a analîzên xwînê (prescribed by a doctor) and a Nirxandin of your eating habits by a nutritionist.

Physicalalakiya laşî ya nerm

Em pirjimaran dizanin feydeyên regular physical activity: better cardiovascular fitness, good maintenance of muscle mass, normalization of blood pressure, weight control and reduction of several risk factors associated with chronic diseases.

In addition to promoting overall good health, thefêre also has a direct effect onzixtî. By improving blood circulation, exercise allows various substances of the immune system to circulate more easily in the body. This good circulation is essential to prevent infection of a wound, for example. In addition, it has been observed that certain immune components are stimulated by physical activity.

Li pîr, a few studies indicate that regular physical exercise helps prevent a decline in immune function^7-10 .

Better to go moderately, however, because the hilweşandin cause upper respiratory tract infections, such as colds and flu^12-14 .

Rêveberiya Stress

Undoubtedly, stress has a detrimental effect on health if it is present in a constant or prolonged manner. Indeed, researchers who are interested in the link between stress and immunity do not focus on one-off, short-term stress, but rather on stress. pircarane and constant (for example, balancing the demands of work and family life or caring for a sick loved one). the dûbare causes the release of stress hormones, such as cortisol and adrenaline. These hormones are very useful in the short term, but harmful if produced for a long time. They then directly harm the immune system by inhibiting the production of cytokines.

Hin lêkolînan nîşan didin ku people who take care of a loved one with Alzheimer’s disease have higher levels of cortisol and produce fewer antibodies in response to the flu shot^16-18 . The researchers noted that the effect of this stress on immunity was inversely proportional to the support from those around the caregiver.

Ji bo kêmkirina asta stresê, it is suggested to identify the situations at the origin of the tensions and to look for ways to better face them (rather than to avoid them). The consultation of a psîkologist or a psychotherapist can provide a great help. See our Stress and Anxiety file and our Psychotherapies file.

Other important factors for health and immunity

• Set aside enough hours of sleep, as needed (on average, a 7-hour night is a minimum). Also, rest when your body tells you to. Read our article Are you getting enough sleep ?.
• Cixareyê nekişînin.
• Xwe biparêzin giraniya tenduristiyê, determined by your height (to calculate your healthy weight, take our Body Mass Index (BMI) and Waist Size test).
• Minimize the risk of food poisoning by taking proper precautions. Consult our Gastroenteritis and Diarrhea fact sheets for preventive measures at home and when traveling.
• Li hember xwe biparêzin vegirtinên zayendî.
• Wan bigirin testên tibî appropriate for your age and particular risks.
• Li ser doktorek bipirsin vakslêdanan recommended based on your age, profession or hobbies. Consult our vaccination schedule.
• bi kar tînin antîbiyotîk only if they are absolutely necessary, and stick to the dosage. Consider the simultaneous use of probiotics to prevent diarrhea caused by antibiotics and to strengthen the flora rovî. Likewise, for women, do not use vaginal douches for the purpose of şixulandin. This practice destroys the natural vaginal flora.
• Berî pejirandina a PET, learn about the microorganisms it can transmit.
• Bikaranîn berhemên navxweyî which contain as few chemicals as possible, clean your fruits and vegetables with detergent (use a detergent designed for this purpose) or even prefer organic foods.

Basic hygiene measures to avoid contracting or transmitting infection

• Wash your hands frequently with soap and water, especially before preparing food and after using the toilet.
• When you sneeze, bring your face to the inside of your elbow.
• Cleanse and heal your wounds. Always have any serious injuries examined by a doctor.
• Do not remove the skin that is healing, and do not pop a pimple.
• If you have symptoms of an infection (diarrhea, fever, etc.), stay home.
• Regularly disinfect kitchen and bathroom surfaces with water mixed with bleach.

Di heman demê de li beşa Pêşîlêgirtinê ya pelên me yên Îshal, Gastroenterît, Grîp, Herpesên genital, Herpes labialis, Enfeksiyona rêça mîzê, Otitis media, Serma, Vaginitis û Warts binêrin. Wekî din, biçin beşa meya Jiyana Tendurist, ku agahdariya berbiçav li ser diyarkerên herî girîng ên tenduristiyê (forma laşî, zayendî, jîngeh, giranî, tenduristiya derûnî, hwd.) berhev dike.