10 principles for fighting off disease

Theo các chuyên gia y tế, muốn duy trì một hệ miễn dịch khỏe mạnh và đẩy lùi bệnh tật, hãy thực hiện những cách sau.

Trung tâm Kiểm soát và phòng ngừa dịch bệnh Mỹ (CDC) ước tính có 16% các bệnh nhiễm trùng đường hô hấp và rất nhiều các bệnh từ thực phẩm có thể được ngăn ngừa bằng hành động rất đơn giản.

Rửa tay

Khi rửa tay bạn cần đảm bảo chà tay bằng xà phòng khắp bề mặt tay, sau đó làm sạch các kẽ ngón tay hay dưới móng tay của bạn, cần rửa tay ít nhất 20 giây mới đủ thời gian làm sạch các bề mặt trên tay. Sau khi rửa tay có thể lau khô bằng giấy, khăn sạch hoặc máy sấy.

Tuy nhiên, cần lưu ý, trên bề mặt tay nắm cửa hay vòi nước có rất nhiều vi khuẩn, nhất là ở các nhà vệ sinh công cộng. Nên sau khi đã rửa tay sạch, có thể dùng khăn giấy để tắt vòi nước hay mở cửa nhà vệ sinh, đảm bảo việc vệ sinh tay tốt nhất. Sau đó, rửa sạch và lau khô tay của bạn bằng cách sử dụng một máy sấy không khí hoặc khăn giấy hoặc khăn sạch.

Ngủ đủ giấc

Các nghiên cứu khoa học đã chứng minh, giấc ngủ ảnh hưởng đến sức khỏe tinh thần và thể chất, ngủ không đủ làm tăng nguy cơ mắc các bệnh mạn tính như ung thư và làm suy yếu các chức năng của cơ thể như trí nhớ hay hệ miễn dịch.

Một số bằng chứng cho thấy thiếu ngủ còn làm cho bạn dễ mắc cảm lạnh, cảm cúm, và nhiễm các loại virus khác.

Tiêm phòng cúm

For people with cancer, treatments often weaken the immune system, making them more susceptible to common illnesses like the flu or colds. Therefore, the American Cancer Society recommends that cancer patients get a flu shot, unless there is a specific reason (such as a cancer treatment plan prohibiting the use of that vaccine).

Patients or healthy individuals who wish to receive the flu vaccine should go to a medical facility and should not self-administer it at home.

Engage in moderate physical activity.

Studies show that exercise can improve the function of the immune system, helping the body fight off bacterial and viral infections.

However, exercise should be done at a moderate intensity, not strenuously, and it is especially important to choose a sport that suits your physical condition, health, and medical history.

One of the simplest ways to measure the appropriate exercise intensity for you is to use speech tests. Appropriate exercise is when you can both move and speak clearly, but not sing. If you exercise and are out of breath after saying just a few words, you're overexerting yourself.

Vitamin D supplementation

Many people consider vitamin D to be the "medicine of the 21st century." This is because studies have shown that vitamin D has many health benefits; it not only supports the immune system and maximizes muscle function, but also has antioxidant and anti-inflammatory effects, thereby preventing disease.

Furthermore, vitamin D receptors are found on most cells in the body, making it a crucial vitamin for cellular function.

Keep your airways warm.

Especially during the cold season, the respiratory system needs to be kept warm. Cold viruses are more likely to thrive in low temperatures and humidity, so people are more susceptible to respiratory illnesses in autumn and winter than in other seasons.

Furthermore, low air humidity dries out the nasal mucous membranes, making you more susceptible to illness. Maintaining adequate humidity in your nasal cavity creates a defense mechanism, preventing the entry of germs and bacteria. You can use a humidifier to reduce dryness, but remember to clean the device regularly to avoid introducing bacteria into the room.

Use "superfoods"

These are foods that are high in energy, vitamins, and minerals, good for health, boosting the immune system and helping the body function. Most fruits and vegetables are considered superfoods, as they are rich in nutrients such as selenium and omega-3 fatty acids. Nuts, salmon, and wheat germ are also foods that are always recommended for inclusion in daily meals.

Avoid crowded places.

The more people gather in crowded spaces like restaurants and shopping malls, the higher the risk of contracting infectious diseases due to the cramped, enclosed spaces and poor air circulation. While the risk of infection is not high for healthy individuals, gathering in crowded places increases the likelihood of illness when the body is weakened. Therefore, it's best to avoid crowded places when unnecessary.

Keep the kitchen clean and use safe food.

According to the CDC, approximately 48 million Americans get sick from food each year, and about 3,000 die from foodborne illnesses. To minimize sources of food poisoning or contamination, you first need to ensure your kitchen is clean. Regularly clean food preparation areas, especially after handling raw foods.

Quit smoking

If you are a smoker, the best way to avoid illness is to quit smoking or encourage your loved ones to quit. Smoking not only increases the risk of cancers like lung cancer, but it also causes many other illnesses, including colds and viral infections. Cigarettes weaken your immune system, creating an opportunity for viruses and bacteria to invade.

According to VOV