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  • Coronavirus cases are rising rapidly the world over, and even though there is no need for

  • us to panic, in the middle of any virus pandemic like this, it is a good time to look at optimizing

  • your body's defence system, also known as your immune system. It is this system that

  • hunts down and destroys viruses that have entered your body.

  • Some people have weaker immune systems than others naturally, but most are weakened due

  • to lifestyle choices we make without realising. But there are ways we can optimise your immune

  • system to give you the best chance of fighting off any form of virus you could potentially

  • get. So here are the top 9 ways to optimise your

  • immune system.

  • 1. Microbiome Your body has more bacteria cells than human

  • cells, and these live everywhere, on your skin, in your nose but mostly in your gut,

  • with over 100 trillion bacteria cells living there. We have a symbiotic relationship with

  • our gut bacteria, and having a diverse and correct amount of good bacteria actually programmes

  • an effective immune system response.

  • To feed your gut flora, you should aim for a for a varied diet with lots of high-fibre

  • food, The fibre goes through your body undigested but feeds friendly bacteria along the way.

  • The easiest way to get this is through pulses, seeds, grains, vegetables and fruits. Oh and

  • popcorn!

  • Fermented food with live bacteria like coconut yoghurts, miso soup and sourghdough bread

  • can also play a part, but the verdict is out on whether probiotic supplements work as the

  • bacteria might not survive the digestive tract, so best to stick to your diet here. More about

  • diet later on.

  • 2. Sleep The duration of your Sleep is important. And

  • the quality of sleep even more so. Studies show you are more likely to get ill when exposed

  • to a virus if you have not had enough quality sleep, and it can also lengthen the duration

  • of being sick. Your body creates and releases proteins called

  • cytokines during sleep and a lack of them compromises your immunity response. Cytokines

  • promote cell to cell communication and they direct cells towards problem areas to tackle

  • infections and viruses. If you don't have enough of these in your body, you will find

  • it harder to fight back against a virus and heighten your chances of getting seriously

  • sick from an infection.

  • Teenagers are recommended to get 9-10 hours sleep and adults normally 7-8 hours.

  • Less than 60% of people are thought to actually get the correct amount of quality sleep, with

  • a lot of problems coming from chronic stress, staying up late even though our bodies our

  • tired and the fact we use electronics that emit blue light after the sun has gone down.

  • 3. Stress reduction Stress, dubbed theHealth Epidemic of the

  • 21st Centuryby the World Health Organization, and for good reason. This is because of the

  • ever growing amounts of micro stress we are exposing ourselves to and the impacts it is

  • having on our bodies, mind and immune system. Stress releases the steroid hormone cortisol.

  • This hormone acts to reduce inflammation in short term stress situations, and when a dose

  • of stress dies down, cortisol will too. But when you are under more stress or constant

  • stress, cortisol continues to produce, and starts to wreak havoc in your body, causing

  • health issues such as obesity, anxiety, depression and actually increasing inflammation, all

  • issues that strain and weaken your immune system.

  • So make sure you are giving yourself enough stress free moments in the day, especially

  • before bed. Consider things like meditation and yoga as they are shown to reduce stress.

  • We also made a video on meditation and how it changes your brain, find that in the description

  • below. Oh and does anybody want to see a full series

  • on the modern day stress pandemic? Lets discuss in the comments!

  • 4. Regular moderate exercise The key here is moderation. You should not

  • go from being a couch potato to a marathon runner in a week to improve your immune system,

  • this would actually have the opposite affect and increase inflammation and lower your immune

  • system, as you would be over stressing your body.

  • You should aim to do regular lower to middle intensity exercise in line with your fitness,

  • this will lower stress hormones, blood pressure and improve blood circulation, which allows

  • virus fighting cells to move through the body easier, and do their job at getting to and

  • tackling problem areas with more ease.

  • 5.Diet Malnourishment from lack of nutrients in your

  • diet can cause major issues. Obesity and lack of nutrients used to be classed as separate

  • things, but with the ever-rising diet of processed foods they now are commonly part of the same

  • problem. So much of the processed food we eat is high

  • in fat, sugar and salt, making it easy for us to grow our bellies but offering us little

  • in key nutrients our body craves. It can also have long term implications on the microbiome

  • mentioned earlier. You should aim to eat a varied diet of brightly

  • coloured fruit and vegetables, like berries, citrus fruits, bananas, spinach and carrots

  • for example, which will have a wide range of micronutrients to fuel a healthy body.

  • 6. Garlic One of the best things you can eat is garlic.

  • As well as fighting off vampires, it also has compounds that fuel the immune system.

  • Garlic contains a compound called alliin, and when this is crushed or chewed it turns

  • into allicin, the main active ingredient in garlic. This then converts to over 100 types

  • sulphur compounds in your body. It is these sulphur compounds that have been shown to

  • boost the fighting response of some types of white blood cells, the cells that aim to

  • ingest and destroy virus cells. It can reduce the chances of you getting sick

  • in the first place and if you get ill can lessen symptoms and lower the duration of

  • overall sickness. You get the most benefits when garlic is eaten

  • raw. Cooking can deactivate a lot of the active ingredients, but you can just try adding a

  • decent bit more if you are cooking with it.

  • 7. Vitamin C And onto vitamins. Eating a variety of fruit

  • and vegetables will give you most of the vitamins and minerals your body needs, but keeping

  • on top of vitamin C, also known as 'the immunity vitamin' is key to fuelling the

  • immune response.

  • Vitamin C is ascorbic acid, which supports a wealth of immune responses, including promoting

  • the production and optimizing response function of lymphocytes and phagocytes, types of white

  • blood cells that fight disease. Your body cannot produce Vitamin C so you

  • can get from foods like oranges, grapefruit, strawberries, bell peppers, spinach and broccoli.

  • It is recommended to get it from your diet but you can also top this up with vitamin

  • C supplements.

  • 8. Vitamin D Vitamin D is known as the sunshine vitamin,

  • as your skin produces it naturally when exposed to the sun. This is an important immune facilitator

  • and can improve your resistance to viruses and diseases. It is no surprise that cold

  • and flu viruses are most prevalent in the winter months, when we are getting less sun

  • and producing less vitamin D. Many people become deficient in it, making them more suspectable

  • to a virus. If possible, try to make sure you are making

  • time everyday for some time outdoors in the daylight and hopefully with the sun if the

  • might weather gods are in your favour. This will top up your levels of vitamin D. If that

  • is not possible or the weather is not good enough you can get it from certain foods.

  • If you eat meat you can get it from Salmon, yoghurt and eggs. But I always recommend trying

  • to get it from high quality non-animal sources though, as food from of animals is far more

  • likely to cause problematic inflammation in the gut. And of course eating animals and

  • their by products is not cool people

  • The best options here are mushrooms, but you can also try vegan food that has been fortified

  • with vitamins, like soy and almond milk, orange juice and fortified cereals.

  • Supplements are also advisable to take in peak virus times and winter months.

  • 9. Alcohol And finally, if all this information is making

  • you want a stiff drink, well best not to. Alcohol lowers the quality of your sleep,

  • can upset your stomach and gut, as well as the microbiome balance, both problems we covered

  • earlier. It also weakens and distracts your immune system from doing its job of protecting

  • you from disease and viruses, until alcohol has been removed from the body.

  • It is recommended to cut out all binge drinking and trying to stick to no more than one drink

  • a day when you do drink. Oh and of cause stop smoking, not hard, not cool, will kill you.

  • So what do you think? How is your immunity right now? And do you have any other top tips

  • for boosting immunity that you can share? We want to hear from you, so leave a comment

  • and we will reply to you, Lets discuss how we can improve our health and immunity to

  • ward off any impending virus outbreak.

  • And make sure you hit like, subscribe and hit the bell icon if you enjoyed the video.

  • It will help the video get shown to more people and is the best way you can help the channel

  • grow. Thanks for watching. It is appreciated and

  • have a nice virus free day!

Coronavirus cases are rising rapidly the world over, and even though there is no need for

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B1 中級 新型コロナウイルス 新型肺炎 COVID-19

Mic the Veganで、コロナウイルスのために免疫力を高めるための9つのTOPの方法。 (9 TOP ways to BOOST IMMUNITY for Coronavirus, with Mic the Vegan.)

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    Summer に公開 2021 年 01 月 14 日
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