प्रतिरक्षा प्रणाली वह है जो आपके शरीर को संक्रमण और बीमारियों से बचाती है। ठीक से काम करते समय, प्रतिरक्षा प्रणाली शरीर के अपने स्वस्थ ऊतक से अलग करते हुए वायरस, बैक्टीरिया और परजीवी सहित विभिन्न प्रकार के खतरों की पहचान करती है और उन पर हमला करती है।

अस्वीकरण

कोई पूरक, आहार, या घरेलू उपचार नहीं – सामाजिक गड़बड़ी से अलग, और उचित स्वच्छता अभ्यास का अभ्यास करना – आपको COVID-19 विकसित करने से बचा सकता है।
नीचे उल्लिखित रणनीतियों से आपकी प्रतिरक्षा स्वास्थ्य को बढ़ावा मिल सकता है, लेकिन वे COVID-19 का इलाज नहीं करते हैं। निवारण हमेशा इलाज से बेहतर है।
डाउनलोड पीडीऍफ़।

नींद की शक्ति को गले लगाओ

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हमारी नींद हमारे स्वास्थ्य को बनाए रखने में एक महत्वपूर्ण भूमिका निभाती है, यह शरीर को मरम्मत करने में मदद करती है, मन की गहरी छूट देती है, आपके शरीर को फिर से जीवंत करती है।
पर्याप्त आराम मिलने से आपकी प्राकृतिक प्रतिरक्षा मजबूत हो सकती है। इसके अलावा, आप तब और अधिक सो सकते हैं जब आप अपनी प्रतिरक्षा प्रणाली को बीमारी से बेहतर तरीके से लड़ने की अनुमति देने के लिए बीमार हों
वयस्कों को प्रत्येक रात 7 या अधिक घंटे की नींद लेने का लक्ष्य रखना चाहिए, जबकि किशोर को 8-10 घंटे और छोटे बच्चों और 14 घंटे तक के शिशुओं की आवश्यकता होती है
अनुसंधान से पता चलता है कि खराब नींद आपके हार्मोन, व्यायाम प्रदर्शन और मस्तिष्क समारोह पर तत्काल नकारात्मक प्रभाव डालती है।

तेजी से सोने के लिए इन 12 टिप्स का पालन करें और अच्छी नींद लें: –
  1. सोने से पहले नीली रोशनी का जोखिम कम करें
  2. दिन में देर से कैफीन का सेवन न करें
  3. अनियमित या लंबे समय तक झपकी कम करना शुरू करें
  4. लगातार समय पर सोने और जागने की कोशिश करें
  5. अपने बेडरूम के वातावरण को अनुकूलित करना शुरू करें
  6. अपने बेडरूम का तापमान इष्टतम पर सेट करें
  7. शाम को देर से खाना न खाएं
  8. शाम को अपने दिमाग को आराम देने और साफ़ करने की कोशिश करें
  9. आरामदायक स्नान या शॉवर लेने से मदद मिलेगी
  10. एक आरामदायक बिस्तर, गद्दे और तकिया में निवेश करें
  11. रोजाना व्यायाम करें लेकिन बिस्तर से पहले नहीं
  12. बिस्तर से पहले बहुत सारे तरल पदार्थ न पिएं

निष्कर्ष

 अपर्याप्त नींद आपकी इम्यूनिटी को कम कर देती है, इसलिए हमें प्रति रात कम से कम 7 घंटे की नींद लेनी चाहिए।

हाइड्रेटेड रहना सीखो

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क्या आप जानते हैं कि पानी इम्यून सिस्टम बूस्टर का काम करता है। यहाँ कई तरह से पानी का उपयोग शरीर पर सकारात्मक प्रभाव को सुविधाजनक बनाने के लिए किया जा सकता है।

  • पर्याप्त पानी पियें: पर्याप्त मात्रा में पानी पीना, खासकर अगर आपको ऐसा लगता है कि आप बीमार हो रहे हैं तो यह आपके स्वास्थ्य के लिए फायदेमंद हो सकता है क्योंकि पानी आपकी कोशिकाओं में ऑक्सीजन को पहुंचाने में मदद करता है, जिससे हमारे सिस्टम की संपूर्ण कार्यप्रणाली में सुधार होता है। यह शरीर से विषाक्त पदार्थों को हटाने में भी प्रभावी है, इसलिए पर्याप्त पानी पीने से विषाक्त पदार्थों को बनने से रोका जा सकता है और आपकी प्रतिरक्षा में गिरावट को रोकता है। हर दिन कम से कम 3 लीटर पानी लेने की सिफारिश की जाती है।
  • इसे फ्लेवर करें: यदि आप नियमित अंतराल पर एक ही सादा पानी पीने से ऊब चुके हैं, तो आप इसे दिलचस्प बनाने के लिए कुछ प्राकृतिक स्वादों को जोड़ सकते हैं। उदाहरण के लिए, आप एक ठंडा गिलास पानी ले सकते हैं जिसमें आधा नींबू निचोड़ा हुआ हो। नींबू पानी के स्वास्थ्य लाभ भरपूर हैं। जैसा कि हम सभी जानते हैं कि खट्टे फल विटामिन सी का एक बड़ा स्रोत हैं, जो प्रतिरक्षा प्रणाली को बढ़ावा देने के लिए जाना जाता है। नींबू पानी सिर्फ हमारी प्रतिरक्षा के निर्माण के लिए सही काम करता है और पाचन और विषहरण में भी मदद कर सकता है।
  • अपना पानी खाएं: आप पानी भी खा सकते हैं। हां, आपने उसे सही पढ़ा है! आप शायद यह नहीं जानते होंगे, लेकिन तरबूज में सबसे अधिक पानी की मात्रा होती है, जो कि मात्रा के हिसाब से लगभग 92% पानी है। स्ट्रॉबेरी, ग्रेपफ्रूट, और कैंटालूप सभी शीर्ष 90%, जबकि अनानास, क्रैनबेरी, संतरे और रसभरी सभी में लगभग 87% वजन होता है। कुछ सब्जियों में उच्च मात्रा में पानी की मात्राएँ होती हैं, जैसे खीरा, लेट्यूस (96% पानी प्रति मात्रा), इसके बाद ज़ूचिनी, मूली, और अजवाइन (95% पानी) और टमाटर (94%)। उन्हें सलाद में जोड़ें और अपने आप को हाइड्रेट करने के लिए इन पर चबाना।
निष्कर्ष

पर्याप्त पानी पीना, खासकर अगर आपको लगता है कि आप बीमार हो रहे हैं तो आपके स्वास्थ्य के लिए फायदेमंद हो सकता है और आपकी प्रतिरक्षा को बढ़ा सकता है।

मध्यम व्यायाम में संलग्न होने का प्रयास करें

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यह सर्वविदित है कि व्यायाम हृदय स्वास्थ्य को बढ़ाता है, रक्तचाप को कम करता है, शरीर के वजन को नियंत्रित करने में मदद करता है और कई तरह की बीमारियों से बचाता है। लेकिन क्या आप जानते हैं कि नियमित रूप से मध्यम स्तर का व्यायाम आपके प्रतिरक्षा प्रणाली पर एक शक्तिशाली प्रभाव डाल सकता है। एक स्वस्थ आहार के साथ, व्यायाम बेहतर स्वास्थ्य में योगदान कर सकता है और इसलिए उचित रक्त परिसंचरण को बढ़ावा देकर आपकी प्रतिरक्षा में वृद्धि करता है, जो प्रतिरक्षा कोशिकाओं और पदार्थों को स्वतंत्र रूप से शरीर के माध्यम से स्थानांतरित करने और हमारे कार्यों को संभावित बीमारियों से बचाने के लिए अपने कार्यों को करने की अनुमति देता है।

  •  अपने व्यायाम की अवधि कम रखें: अपने व्यायाम की अवधि कम रखने की कोशिश करें और भारी कसरत सत्र से बचें।
  • तीव्र और लंबे वर्कआउट से बचें: तीव्र और लंबे समय तक वर्कआउट की व्याख्या हमारे शरीर द्वारा तनाव के रूप में की जाती है, जो तनाव हार्मोन के स्तर को बढ़ाता है, नॉरपेनेफ्रिन और कोर्टिसोल, शरीर की प्रतिरक्षा प्रतिक्रिया को और अधिक दबा देता है, जिससे आपके स्वास्थ्य को संक्रमण होने का खतरा होता है।
    आप सोच रहे होंगे कि आपका इम्यून सिस्टम बढ़ाने के लिए आपका वर्कआउट सेशन कितना सही और कितना लंबा है। आपको बता दें कि दिन में केवल 20 मिनट ही आपको अपने व्यस्त कार्यक्रम से बाहर निकालना है, और हल्के से मध्यम व्यायाम करना है, जैसे कि तेज चलना, टहलना, तैराकी या योगा।
 निष्कर्ष:
नियमित रूप से मध्यम स्तर का व्यायाम आपके प्रतिरक्षा प्रणाली पर एक शक्तिशाली प्रभाव डाल सकता है। एक स्वस्थ आहार, व्यायाम बेहतर स्वास्थ्य में योगदान कर सकता है और इसलिए आपकी प्रतिरक्षा बढ़ा सकता है।

अपने विटामिन और खनिज को जानते हैं

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हम सभी जानते हैं कि विटामिन और खनिज आवश्यक हैं फिर भी हम उनमें से पर्याप्त मात्रा में होने पर जोर देते हैं। अगर मैंने आपको बताया कि विटामिन आपकी प्रतिरक्षा की कुंजी है तो?
शोध के अनुसार, विटामिन और खनिज आपकी प्रतिरक्षा को बढ़ाने के लिए सिद्ध होते हैं।
विटामिन बी 12
बी कॉम्प्लेक्स के सभी सदस्यों में से, तीन का बहुत महत्व है, अर्थात् विटामिन बी 12, बी 6 और बी 9। प्रतिरक्षा प्रतिक्रिया उत्पन्न करने में उनकी महत्वपूर्ण भूमिका पाई गई है।
विटामिन बी 12 के स्रोत
यह केवल पशु उत्पादों में पाया जाता है, जिसमें शामिल हैं,

  • मांस
  • मुर्गी पालन
  • अंडे
  • मछली
  • दूध के उत्पाद,

बी विटामिन, बी 12 और बी 6 सहित, स्वस्थ प्रतिरक्षा प्रतिक्रिया के लिए महत्वपूर्ण हैं। फिर भी, कई वयस्कों की कमी है, जो प्रतिरक्षा स्वास्थ्य को नकारात्मक रूप से प्रभावित कर सकते हैं।

VITAMIN B6 या PYRIDOXINE:

विटामिन बी 12 के अवशोषण में और प्रतिरक्षा प्रणाली के लाल रक्त कोशिकाओं और कोशिकाओं को बनाने के लिए एक और विटामिन, विटामिन बी 6 एड्स।

विटामिन बी 6 के स्रोत यह शाकाहारी या गैर-शाकाहारी दोनों स्रोतों में पाया जा सकता है:

  •  गोमांस जिगर
  • चने
  • टुनस
  • सैल्मन
  • चावल
  • अनाज
  • प्याज
VITAMIN B9 (फोलेट) या FOLIC ACID

चूंकि फोलिक एसिड विटामिन बी 9 का सिंथेटिक रूप है, इसलिए इसे आपके आहार में आवश्यक नहीं है। इसके बजाय, आप खाद्य पदार्थों के माध्यम से फोलेट – बी 9 के प्राकृतिक रूप का उपभोग कर सकते हैं।

विटामिन बी 6 के स्रोत

फोलिक एसिड या B9 स्वाभाविक रूप से खाद्य पदार्थों की एक विस्तृत विविधता में हमारे लिए उपलब्ध है, सहित

  • गहरी हरी सब्जियाँ,
  • फल
  • पागल
  • फलियां
  • समुद्री भोजन
  • अंडे और मांस।
VITAMIN-C या ASCORBIC ACID

विटामिन सी, या एस्कॉर्बिक एसिड, एक पानी में घुलनशील विटामिन है और शरीर में एक आवश्यक भूमिका है, लेकिन हमारा शरीर इस विटामिन का उत्पादन नहीं कर सकता है, यही कारण है कि हमें अपने आहार में विटामिन सी से भरपूर खाद्य पदार्थों को शामिल करने की आवश्यकता है।
वयस्कों के लिए विटामिन सी की अनुशंसित दैनिक खुराक 65- 90 मिलीग्राम है, जिसे आसानी से एक मध्यम आकार के नारंगी खाने से लिया जा सकता है।

विटामिन सी के स्रोत

ये फल के साथ-साथ सब्जियों के रूप में भी उपलब्ध हैं।

  • खट्टे फल
  • टमाटर,
  • स्ट्रॉबेरीज,
  • हरे और लाल घंटी मिर्च
  • ब्रोकोली
  • ब्रसल स्प्राउट
  • कीवी फल

यह ध्यान रखना महत्वपूर्ण है कि फल और सब्जियां गर्म होने या लंबे समय तक संग्रहीत होने पर विटामिन सी खो देते हैं। सबसे पोषक तत्व प्राप्त करने के लिए, जितनी जल्दी हो सके उन्हें खाएं।

जस्ता या ज़िंक

जस्ता  एक खनिज और एक सूक्ष्म पोषक तत्व है जो शरीर के लिए महत्वपूर्ण है। यह प्रतिरक्षा प्रणाली को मजबूत करता है, घावों को भरने में मदद करता है और उचित न्यूरोलॉजिकल फ़ंक्शन को बढ़ावा देता है।
जस्ता प्रतिरक्षा प्रणाली को बढ़ाता है, मुख्य रूप से एंजाइमों को सक्रिय करता है जो वायरस और बैक्टीरिया में प्रोटीन को तोड़ते हैं ताकि वे फैलने में कम सक्षम हों। जिंक प्रतिरक्षा कोशिकाओं की सक्रियता को भी बढ़ाता है जो संक्रमण से लड़ने में मदद करते हैं।
वयस्क पुरुषों और महिलाओं के लिए जस्ता की अनुशंसित दैनिक खुराक क्रमशः 11mg और 8 mg है।

जस्ता के स्रोतों में शामिल हैं:
  • मांस
  • फलियां
  • बीज
  • पागल
  • दुग्धालय
  • अंडे
  • साबुत अनाज
  • डार्क चॉकलेट
निष्कर्ष

इन विटामिनों और खनिजों वाले खाद्य पदार्थों का हमारे प्रतिरक्षा पर समग्र सकारात्मक प्रभाव पड़ता है और उसी की कमी से रोग प्रतिकारक के खिलाफ लड़ने के लिए एंटीबॉडी, श्वेत रक्त कोशिकाओं और अन्य प्रतिरक्षा कोशिकाओं को बनाने की शरीर की क्षमता को प्रभावित करके प्रतिरक्षा प्रतिक्रिया में बदलाव हो सकता है।

HERBS और मसाले का उपयोग करें

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जड़ी-बूटियों और मसालों का उपयोग सदियों से कई सरल बीमारियों के उपचार के लिए और वसूली में सहायता के लिए किया जाता रहा है। इन इम्यून-बूस्टिंग मसालों और जड़ी बूटियों को अपने किचन में स्टॉक करके रखें जिससे आप बीमार महसूस कर रहे हैं और एक प्राकृतिक उपचार की आवश्यकता है।

अश्वगंधा

अश्वगंधा एक जड़ी बूटी है जिसका उपयोग आयुर्वेद में विभिन्न स्थितियों में उम्र के लिए किया गया है। यह एक एडाप्टोजेन है, जिसका अर्थ है कि यह शरीर के तनाव के स्तर को कम करने और संतुलन की स्थिति को बहाल करने में मदद करता है।
अश्वगंधा में पाए जाने वाले एंटीऑक्सिडेंट और विटेनहाइडाइड प्रतिरक्षा प्रणाली को बेहतर बनाने में महत्वपूर्ण भूमिका निभाते हैं। अध्ययनों से पता चला है कि विथेनाओलाइड्स रोगाणुरोधी, और इम्यूनो-मॉड्यूलेटिंग गुणों का प्रदर्शन करते हैं।

अदरक

इस मसाले का इस्तेमाल आमतौर पर भारतीय घरों में खाना पकाने के साथ-साथ मतली या वायरल संक्रमण से होने पर भी किया जाता है। इंटरनेशनल जर्नल ऑफ ड्रग डेवलपमेंट एंड रिसर्च के एक पेपर के अनुसार, अदरक में एंटीवायरल यौगिक होते हैं, जिनमें से कुछ विशेष रूप से राइनोवायरस के खिलाफ प्रभावी होते हैं, एक सामान्य सर्दी पैदा करने वाला वायरस है।
यह वायुमार्ग को अवरुद्ध करने वाले बलगम को पतला करके फेफड़ों और गले को भी रोकता है और ऊपरी श्वसन पथ के संक्रमण को रोकता है और राहत देता है। अदरक वायुमार्ग की सूजन को कम करने में मदद करता है और शहद बलगम को निकालता है। इसलिए, शहद और अदरक दोनों का एक संयोजन खांसी और सर्दी के लक्षणों के लिए एक प्रभावी प्राकृतिक उपचार प्रदान करता है।

हल्दी

यह पीला मसाला भारतीय व्यंजनों में भी आम है। इसका उपयोग उम्र के लिए औषधीय प्रयोजनों के लिए किया गया है। कर्क्यूमिन, हल्दी में एक यौगिक इसे अपने रंग और इसके प्रतिरक्षा-मजबूत करने वाले गुणों को देने के लिए जिम्मेदार है।
शोध बताते हैं कि करक्यूमिन श्वेत रक्त कोशिकाओं को सक्रिय करने में मदद करता है और प्रिनफ्लेमेटरी साइटोकिन्स को कम करता है। यह एक एंटीबॉडी प्रतिक्रिया को बढ़ाने में भी मदद कर सकता है और माइक्रोबायोम संतुलन गतिविधि को दर्शाता है।
आप इसमें एक-चौथाई चम्मच हल्दी मिला कर दूध पीकर हल्दी को अपने आहार में शामिल कर सकते हैं, या आप हल्दी की चाय पी सकते हैं यदि आप दूध के प्रशंसक नहीं हैं या सब्जियों को पकाते समय कुछ मिला सकते हैं।

लहसुन

लहसुन में एलियन नामक एक यौगिक होता है। जब लहसुन को कुचल या चबाया जाता है, तो यह यौगिक एलिसिन में बदल जाता है, जो लहसुन में मुख्य सक्रिय तत्व है।

अध्ययनों से पता चला है कि नियमित लहसुन खाने वालों को उस समूह की तुलना में ठंड की कम गंभीरता विकसित होती है जिन्हें प्लेसीबो दिया जाता था। ऐसा इसलिए है क्योंकि सर्दी और फ्लू वायरस के कारण होते हैं और लहसुन आपके रक्तप्रवाह में टी-कोशिकाओं को बढ़ा सकता है जो वायरस के खिलाफ लड़ाई के लिए जाने जाते हैं।
रोजाना लगभग 3-4 लहसुन लौंग खाएं और अपने प्रतिरक्षा-बढ़ाने वाले लाभों का आनंद लेने के लिए लहसुन को कुचलने के लिए मत भूलना।

निष्कर्ष

अपनी रसोई की अलमारियों से जड़ी बूटियों और मसालों का उपयोग करके अपनी प्रतिरक्षा प्रणाली को बढ़ावा देने के लिए आयुर्वेद की शक्ति को गले लगाओ।

अपने तनाव पर नियंत्रण रखें

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तनाव और प्रतिरक्षा के बीच घनिष्ठ संबंध है
शोधकर्ताओं के अनुसार, दीर्घकालिक तनाव सूजन को बढ़ावा देता है, साथ ही साथ प्रतिरक्षा सेल फ़ंक्शन में असंतुलन भी करता है।
विशेष रूप से, लंबे समय तक मनोवैज्ञानिक तनाव बच्चों में प्रतिरक्षा प्रतिक्रिया को दबा सकता है।
ऐसी गतिविधियाँ जो आपके तनाव को प्रबंधित करने में आपकी मदद कर सकती हैं, उनमें ध्यान, व्यायाम, पत्रकारिता, योग और मन की अन्य साधनाएँ शामिल हैं। आप एक लाइसेंस प्राप्त परामर्शदाता या चिकित्सक को देखने से भी लाभान्वित हो सकते हैं, चाहे वस्तुतः या व्यक्तिगत रूप से।

अपने तनाव के स्तर को प्रबंधित करने के लिए यहां कुछ सुझाव दिए गए हैं:
  • दोस्तों और परिवार के साथ समय बिताएं
  • हसना
  • योगा क्लास लें
  • माइंडफुलनेस का अभ्यास करें
  •  सुखदायक संगीत सुनें
  • गहरी साँस लेना
  • सही खाएं
  • चाय पीएँ
  • बेहतर निद्रा
निष्कर्ष

ध्यान, योग, व्यायाम और अन्य प्रथाओं के माध्यम से अपने तनाव के स्तर को कम करने से आपकी प्रतिरक्षा प्रणाली को ठीक से काम करने में मदद मिल सकती है।

अधिक स्वास्थ्य चिकनाई खाये

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निम्न-स्तर की सूजन तनाव या चोट के लिए एक सामान्य प्रतिक्रिया है, पुरानी सूजन आपकी प्रतिरक्षा प्रणाली को दबा सकती है।
जैतून का तेल, जो अत्यधिक विरोधी भड़काऊ है, हृदय रोग और टाइप 2 मधुमेह जैसी पुरानी बीमारियों के कम जोखिम से जुड़ा हुआ है। इसके अलावा, इसके विरोधी भड़काऊ गुण आपके शरीर को हानिकारक बीमारी पैदा करने वाले बैक्टीरिया और वायरस से लड़ने में मदद कर सकते हैं।

यहाँ 10 उच्च स्वस्थ वसा वाले खाद्य पदार्थ हैं:
  • एवोकैडो
  • अतिरिक्त शुद्ध जैतून का तेल
  • नारियल और नारियल तेल
  • सारे अण्डे
  • फैटी मछली
  • पागल
  • चिया बीज
  • फुल-फैट दही
  • पनीर

अब अध्ययन से पता चलता है कि वसा, संतृप्त वसा सहित, वह शैतान नहीं है जिसे इसे बनाया गया था।
वसा युक्त होने वाले सभी प्रकार के स्वस्थ खाद्य पदार्थ अब “सुपरफूड” दृश्य में लौट आए हैं।

निष्कर्ष

स्वस्थ वसा और इसके विरोधी भड़काऊ गुणों को खाने से आपके शरीर को हानिकारक बीमारी पैदा करने वाले बैक्टीरिया और वायरस से लड़ने में मदद मिल सकती है। इसलिए, प्रतिरक्षा को बढ़ावा देने।

एवॉइड रिफ़ंड शुगर

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डिब्बाबंद खाद्य पदार्थ और जंक फूड के उद्भव के साथ परिष्कृत शर्करा हमारे चारों ओर हैं। उभरते हुए शोध से पता चलता है कि अतिरिक्त शर्करा और परिष्कृत कार्ब्स अधिक वजन और मोटापे के लिए महत्वपूर्ण योगदान दे सकते हैं।
जोड़ा शक्कर मोटापा, टाइप 2 मधुमेह और हृदय रोग में महत्वपूर्ण योगदान देता है, ये सभी आपकी प्रतिरक्षा प्रणाली को दबा सकते हैं। आपके चीनी का सेवन कम करने से सूजन और इन स्थितियों का खतरा कम हो सकता है।

शुगर का सेवन कम करने के लिए इन टिप्स को आजमाएं।

  • प्राकृतिक मिठास पर विचार करें
  • चीनी से भरे पेय पर वापस काटें
  • शुगर-लोडेड डेसर्ट से बचें
  • चीनी के बहुत से सॉस से बचें
  • संपूर्ण आहार लें
  • प्रोसेस्ड स्नैक फूड्स से बचें
  • लेबल पढ़ना शुरू करें
  • अधिक प्रोटीन और वसा खाएं
निष्कर्ष

आपके चीनी का सेवन कम करने से सूजन और इन स्थितियों का खतरा कम हो सकता है और इसलिए आपकी प्रतिरक्षा को मजबूत करता है।

प्रतिरक्षा बूस्टर के रूप में प्रोबायोटिक्स का उपयोग :

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प्रोबायोटिक्स, या “अच्छे” बैक्टीरिया, न केवल एक स्वस्थ पाचन प्रक्रिया का महत्वपूर्ण हिस्सा हैं, बल्कि हमारी प्रतिरक्षा प्रणाली भी हैं, हालांकि वैज्ञानिक अभी भी यह अध्ययन कर रहे हैं कि यह कैसे और क्यों होता है। एथलीटों पर एक अध्ययन में पाया गया कि प्रोबायोटिक की खुराक ने जुकाम को रोकने और मुकाबला करने में मदद की, लेकिन आप दही और किमची जैसे प्राकृतिक रूप से किण्वित खाद्य स्रोतों से प्रोबायोटिक्स भी प्राप्त कर सकते हैं।
11 प्रोबायोटिक खाद्य पदार्थों की सूची जो सुपर स्वस्थ हैं:

  • दही
  • अचार
  • केफिर
  • खट्टी गोभी
  • tempeh
  • किमची
  • मीसो
  • Kombucha
  • पारंपरिक छाछ
  • मैन ~
  • पनीर
निष्कर्ष

प्रोबायोटिक्स स्वस्थ पाचन तंत्र और प्रतिरक्षा प्रणाली में मदद करते हैं। आपकी प्रतिरक्षा प्रतिक्रिया को मजबूत करने के लिए प्रोबायोटिक खाद्य पदार्थ।

आयुर्वेद

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मौसमी संक्रमण के लिए आयुर्वेदिक उपचार शरीर में अमा या विषाक्त पदार्थों के निर्माण को रोक सकते हैं। ये ख़राब स्वस्थ ऊतक और थकान, कम प्रतिरक्षा के लिए नेतृत्व करते हैं और अंततः अधिक उन्नत रोग राज्यों में जमा हो सकते हैं।
भारत में वैदिक संस्कृति से आरंभ होने के साथ, 5000 से अधिक वर्षों से प्राचीन चिकित्सा आयुर्वेद सभी उम्र के लोगों को उनकी बीमारियों को दूर करने में मदद कर रहा है। यदि आप अपनी प्रतिरक्षा प्रणाली को प्राकृतिक तरीके से बढ़ावा देना चाहते हैं, तो आयुर्वेद आपके लिए सही रास्ता है

आयुर्वेद जैसे उत्पादों की सिफारिश करता है
  • च्यवनप्राश
  • औषधिक चाय
  • त्रिफला
  • एलो वेरा जूस
  • आंवले का रस
  • बादाम पाक
  • मुसली पाक
  • तुलसी पाक
  • निष्कर्ष

प्रतिरक्षा प्रणाली को बढ़ावा देने का एक प्राचीन तरीका बस काम करता है। आयुर्वेद, जीवन का विज्ञान होने के नाते, एक स्वस्थ और खुशहाल जीवन जीने के लिए प्रकृति के उपहारों का प्रचार करता है।

कुछ सूर्योदय प्राप्त करें

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प्राकृतिक प्रकाश में कुछ समय बिताना हमारे शरीर में विटामिन डी का निर्माण करने वाले प्रमुख तरीकों में से एक है। विटामिन डी हमारे प्रतिरक्षा प्रणाली को एंटीबॉडी बनाने में मदद करने में एक भूमिका निभाता है; दूसरी ओर, विटामिन डी का निम्न स्तर श्वसन संक्रमण के एक उच्च जोखिम के साथ संबंधित है।
यहां आपके विटामिन डी के स्तर को बढ़ाने के कुछ प्रभावी तरीके दिए गए हैं:

  • धूप में समय बिताएं
  • वसायुक्त मछली और समुद्री भोजन का सेवन करें
  • अधिक मशरूम खाएं
  • अपने आहार में अंडे की जर्दी को शामिल करें
  • गरिष्ठ भोजन करें
  • सप्लीमेंट लें
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विटामिन डी एक वसा में घुलनशील विटामिन है जो मुख्य रूप से कैल्शियम अवशोषण को रोकता है, आपकी हड्डियों के विकास और खनिज को बढ़ावा देता है। यह आपके प्रतिरक्षा, पाचन, संचार और तंत्रिका तंत्र के विभिन्न कार्यों में भी शामिल है

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प्राण हमारी भौतिक और सूक्ष्म परतों द्वारा आवश्यक महत्वपूर्ण ऊर्जा है, जिसके बिना शरीर नष्ट हो जाएगा। यह हमारे अंदर प्राण या प्राण शक्ति है जो मन का पोषण करती है और शरीर को जीवित रखती है। प्राण का तात्पर्य सार्वभौमिक जीवन शक्ति से है और अयामा का अर्थ है नियमित या लंबा करना। प्राणायाम का अर्थ है प्राण के आयाम में काम करना।

इन श्वसन तकनीकों का अभ्यास आराम से और खाली पेट दिन के किसी भी समय किया जा सकता है:
  • भ्रामरी प्राणायाम (मधुमक्खी सांस)
  • कपाल भाति प्राणायाम (खोपड़ी की श्वांस लेने की तकनीक)
  • भस्त्रिका प्राणायाम (सांस रोकना)
  • नाड़ी शोधन प्राणायाम (वैकल्पिक नथुने से सांस लेने की तकनीक

निष्कर्ष

प्राणायाम (श्वास तकनीक) तनाव के स्तर को कम करता है और प्रतिरक्षा प्रणाली को बढ़ावा देने के लिए चिंता से लड़ता है।

मदिरा के सेवन से बचना चाहिए

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शराब आपके स्वास्थ्य को कई अलग-अलग तरीकों से प्रभावित कर सकती है। ज्यादातर लोग जानते हैं कि अत्यधिक शराब पीने से आपके जिगर और हृदय प्रणाली को नुकसान हो सकता है। यह आपके पाचन तंत्र को भी नुकसान पहुंचा सकता है, जिससे कुपोषण हो सकता है और यहां तक ​​कि कैंसर का खतरा भी बढ़ सकता है। कई लोग इन स्थितियों को दूर के भविष्य के लिए समस्याओं के रूप में देखते हैं। आप इस बात से कम वाकिफ होंगे कि शराब आपकी प्रतिरक्षा प्रणाली को भी नुकसान पहुंचाती है, जिससे निमोनिया जैसी संभावित घातक बीमारियों का खतरा बढ़ जाता है।

निष्कर्ष

पीने से आपके शरीर की प्राकृतिक प्रतिरक्षा प्रणाली कम हो जाती है। इससे आपके शरीर पर आक्रमण करने वाले कीटाणुओं और विषाणुओं से लड़ना अधिक कठिन हो जाता है

धूम्रपान छोड़ दें

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धूम्रपान शरीर के लगभग हर अंग को नुकसान पहुँचाता है। आपके वायुमार्ग को छोटे ब्रश जैसे बालों के साथ लाइन किया जाता है, जिसे सिलिया कहा जाता है। सिलिया श्लेष्म और गंदगी को बाहर निकालती है, जिससे आपके फेफड़े साफ रहते हैं। धूम्रपान।
अस्थायी रूप से लकवा मारता है और यहां तक ​​कि सिलिया को मारता है। इससे आपको संक्रमण का खतरा अधिक है। धूम्रपान करने वालों को धूम्रपान न करने वालों की तुलना में अधिक सर्दी और श्वसन संक्रमण होता है।
छोड़ने से गंभीर COVID-19 लक्षणों का खतरा कम हो सकता है। दूसरी ओर, आप संभवतः एक टन अतिरिक्त तनाव से निपट रहे हैं, और अभी छोड़ने के बारे में सोचना बहुत चुनौतीपूर्ण है।

निष्कर्ष

धूम्रपान से आपको संक्रमण होने का अधिक खतरा होता है। धूम्रपान करने वालों को धूम्रपान न करने वालों की तुलना में अधिक सर्दी और श्वसन संक्रमण होता है।

अपनी पुरानी बीमारी का ध्यान दें

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मधुमेह और हृदय रोग लोगों को विशेष रूप से बुजुर्गों को COVID-19 से गंभीर बीमारी के खतरे में डालता है।
मधुमेह और हृदय रोग केवल अंतर्निहित स्वास्थ्य की स्थिति नहीं हैं जो कोरोनोवायरस संक्रमण को जटिल कर सकते हैं। संक्रमित प्रतिरक्षा प्रणाली वाले लोग भी संक्रमित होने पर गंभीर बीमारी का अनुभव करने की अधिक संभावना रखते हैं। तो किडनी की बीमारी और फेफड़ों की बीमारियों से ग्रस्त हैं।
वायरल संक्रमण भी मधुमेह वाले लोगों में सूजन बढ़ा सकता है और जीवन के लिए खतरा पैदा कर सकता है, जहां रक्त बहुत अधिक अम्लीय हो जाता है, अमेरिकन डायबिटीज एसोसिएशन (एडीए) का कहना है। दोनों जानलेवा हो सकते हैं।

निष्कर्ष

मधुमेह और हृदय रोग केवल अंतर्निहित स्वास्थ्य की स्थिति नहीं हैं जो कोरोनोवायरस संक्रमण को जटिल कर सकते हैं। संक्रमित प्रतिरक्षा प्रणाली वाले लोग भी संक्रमित होने पर गंभीर बीमारी का अनुभव करने की अधिक संभावना रखते हैं।

आशा है कि इस पूरी जानकारी ने कुछ जागरूकता पैदा की होगी और इस विषय को समझने में आप सभी को मदद मिलेगी, कृपया मेरे काम की सराहना करने के लिए कुछ समय निकालें।

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