How to breathe deeply: 5 techniques to strengthen your immune system and make it strong and not easy to get old!
The immune system is one of the body’s mechanisms that is responsible for taking care of and preventing various infections. It is an important part that helps reduce the risk of disease. Having a strong and efficient immune system also makes you feel energetic, lively, and look naturally youthful and bright. We can strengthen our immune system by.
5 ways to help strengthen your immune system
- Take deep breaths, breathe in fresh air, and take 5 minutes each day on an empty stomach.
- Start by sitting or standing in a comfortable position with your back straight and your face looking straight ahead. Place both hands on your abdomen near your diaphragm.
- Inhale using your nose, expanding your belly as far as it can go. Hold for 4 seconds, then exhale until your belly is flattened. Do this in a relaxed manner, but feel the air flowing into your chest. By lengthening your breath, your lungs will receive a full supply of oxygen.
- If you feel stressed, try breathing by blocking สมัคร ufabet one nostril with your finger, then inhale deeply through the other nostril until the air is completely out. Alternate between blocking the nostril and exhaling. Repeat this 10 times and you will feel relaxed.
Eat a balanced diet
Eating too much acidic and alkaline foods can damage your body. Bread, meat, eggs, milk, butter, sugar, chocolate, as well as soft drinks, coffee, and beer are highly acidic, making your kidneys work harder, increasing your risk of osteoporosis and cardiovascular disease.
Try eating alkaline green leafy vegetables, drinking more water, eating less processed foods, and avoiding processed foods. Don’t forget to eat beans, vegetables, and fruits to get vitamins and minerals that help boost your immune system. Choose foods that release energy slowly, such as unpolished rice, grains, and fruits like grapes and apples, so that your blood sugar levels don’t fluctuate throughout the day, which can cause frequent hunger.
Exercise to get your blood pumping
Exercise increases overall blood circulation, allowing cells to receive more oxygen, strengthening and increasing the number of white blood cells. Just doing light exercise for 30 minutes continuously with your heart beating in zone 2 of your maximum heart rate (between 60-70% of 220 minus your age) is enough to use up stored fat.
Note that after finishing exercise, you will feel refreshed from the release of endorphins from your body. Training at this level will make you addicted to exercise because it is not too tiring and does not take much time. When you are stronger, you can increase the intensity and the duration.
Use your body correctly
Every day we hold or use communication devices and stare at the computer screen almost all the time. Sitting in the correct posture, with a straight back, full bottom, leaning back in the chair, and arranging the screen at eye level without having to bend down is essential. Having to bend down until the neck is bent, plus squinting the eyebrows from squinting at the screen for a long time can result in wrinkles on the face and neck. Therefore, we should pay attention to our posture and know how to rest our bodies to relax from various devices.
Get quality sleep
In addition to the normal supine position, you should not curl up or tilt your body because in the long run, it can cause bone deformity. Quality sleep means going to bed at 10 pm because going to bed early and falling asleep before midnight allows the body to secrete growth hormone better than sleeping late, allowing the body to recover effectively, resulting in good skin that does not wrinkle easily or have open pores.