10 Ways to maintain a healthy body to avoid disease

Who wants to be attacked by a disease? Of course not. Yes, there are many things you can do to protect it. Here are some ways to maintain a healthy body that you should do.

How to maintain health so you don't get sick easily

1. Eat green vegetables

Green and leafy vegetables are rich in vitamins that help you maintain a balanced diet and support a healthy immune system.

According to an experiment conducted on mice, eating criciferous vegetables, such as broccoli, cauliflower, and cabbage, can help send chemical signals to the body that increase the protein on the surface of cells needed to make the immune system work optimally.

In this study, healthy mice that did not eat green vegetables experienced a 70-80 percent reduction in cell surface protein.

2. Take vitamin D.

Vitamin D deficiency can cause symptoms such as poor bone growth, heart problems, and a weak immune system.

Foods that contain the best sources of vitamin D include egg yolks, mushrooms, salmon, tuna and beef liver. You can also buy a vitamin D supplement and choose one that contains D3 (cholecalciferol), as this is good at increasing the level of vitamin D in your blood.

But before taking supplements, you should consult this with your doctor.

3. Regular exercise

Stay active by doing regular exercise. You can start with light exercise such as walking. Regular exercise can make you fit and slim.

In addition, a study has shown that regular exercise can prevent inflammation and chronic disease, reduce stress, and speed up the circulation of disease-fighting white blood cells.

4. Drink green tea

Green tea has been linked to good health. Green tea's health benefits may be due to its high levels of antioxidants, called flavonoids. So that it can lower blood pressure and reduce the risk of cardiovascular disease.

Therefore, because it is easy to do, this method of maintaining a healthy body has been done a lot.

5. Get enough sleep

Adequate sleep is one of the keys to a strong immune system. A study shows that people who sleep at least eight hours each night for two weeks show that the body is more immune to viruses and bacterial germs. Meanwhile, people who get less than 6 hours each night will be 4 times more likely to catch a cold due to viruses than people who sleep 7 hours or more.

This is caused by the cytokines that the body releases during prolonged sleep. Cytokines are a type of protein that help the body fight infection by boosting the immune system.

6. Manage your stress

Stress has been shown to weaken the immune system, making people susceptible to disease.

Cortisol helps fight inflammation and disease. The constant release of hormones in people who experience chronic stress can actually reduce the ability of these hormones.

This can cause the body to become inflamed and susceptible to disease. So one way to maintain proper body health is to control stress. You can try doing yoga or meditation to control or relieve stress.

7. Socialize with people around you

Loneliness is often associated as a trigger for several diseases, especially in people who are recovering from heart surgery.

Research published in the American Psychological Association shows that social isolation can increase stress, which slows down the body's immune response and ability to heal quickly.

8. Maintain cleanliness

Another way to maintain health is to maintain personal hygiene and the surrounding environment. That way, you avoid the attacks of various diseases. Here are some ways to maintain good hygiene:

• Shower every day
• Wash your hands before eating or preparing food, and after eating.
• Wash your hands before inserting contact lenses or doing any other activity that puts you in contact with your eyes or mouth.
• Wash your hands for 20 seconds and rub under your fingernails.
• Cover your mouth and nose with a tissue when coughing or sneezing.

9. Try probiotics

Research shows that stressful people who get probiotics experience pain for less time.

10. Avoid alcohol

Research shows that drinking alcohol can damage dendritic cells, which are important components of the immune system. Over time, frequent drinking of alcohol can expose a person to bacterial and viral infections.

A study published in the Journal of Clinical and Vaccine Immunology compared dendritic cell and immune system responses in alcohol-treated and non-alcohol-treated mice.

Alcohol suppressed immunity in mice to varying degrees. Doctors say this research helps explain why vaccines are less effective for people with alcohol addiction.