Boost Your Immunity This Autumn: Five Effective Strategies
The arrival of autumn often brings about changes in weather and health challenges. It is essential to strengthen your immune system to prevent common illnesses during this season. Here are five effective strategies to boost your immunity and maintain optimal health.
1. Massage Key Acupoints
Stimulating three specific acupoints can significantly enhance local blood circulation and prevent issues such as inflammation and excessive heat during the fall. The acupoints to focus on include:
- Dazhui Point: Located below the most prominent vertebra at the back of your neck when you bow your head.
- Quchi Point: Found at the outer end of the elbow crease when the arm is bent at a right angle, moving 1.5 inches outward.
- Fengmen Point: Situated two vertebrae below Dazhui and then moving one and a half finger widths to the left and right.
To apply the massage, use the pads of your middle finger to press and knead each acupoint for 2 to 3 minutes.
2. Get Vaccinated
Vaccination is a proven method to bolster your immune response. It serves as an excellent immunostimulant, enhancing your body's ability to combat diseases. Reports indicate that over 90% of individuals develop adequate antibodies post-influenza vaccination, providing substantial protection against viral infections.
In addition to the flu vaccine, consider getting a common cold vaccine annually to further shield your health during the colder months.
3. Supplement with Vitamins
Vitamins play a crucial role in the immune system. The vitality and quantity of various immune cells are closely linked to vitamin levels in the body. During the prevalent cold season, make sure to consume Vitamin C supplements daily or include fresh fruits and vegetables rich in Vitamin C, such as kiwis and oranges.
Furthermore, keeping your respiratory mucosa moist is beneficial. Vitamin A, sourced from foods like fennel, carrots, and kale, is essential for this purpose. Don’t forget to enjoy a handful of walnuts or sunflower seeds, both excellent sources of Vitamin E.
4. Incorporate Lingzhi Mushroom
Lingzhi, or reishi mushroom, is known for its anticancer properties and rich content of germanium, which boosts metabolism and strengthens the immune system. One effective way to consume Lingzhi is by preparing porridge. Slice the mushroom into thin pieces (1-3mm), simmer them in water, and mix the resulting liquid with rice while it cooks. Alternatively, stir in 5g of Lingzhi powder after the porridge is cooked.
5. Engage in Regular Gentle Exercise
Seasonal illnesses often affect the cardiovascular and respiratory systems. Maintaining heart and lung health can significantly reduce the incidence of illnesses in autumn. Moderate-intensity exercises are vital for improving cardiovascular function and immune strength.
Moderate exercise means working out at 60% to 70% of your maximum heart rate (220 minus your age). For instance, a 25-year-old’s maximum heart rate is 195, so they should maintain their heart rate between 117 to 137 while exercising. Recommended activities include brisk walking, swimming, and jogging.
By implementing these strategies, you can enhance your immunity and ensure a healthier autumn season. Prioritize your health and well-being to enjoy the beauty of fall without the worry of illness.