5 วิธีเสริมสร้างภูมิคุ้มกัน เพื่อร่างกายที่แข็งแรงแลดูอ่อนเยาว์

The immune system is one of the body&#8217;s mechanisms responsible for monitoring and preventing various infections, which is an important part that helps reduce the risk of diseases.
In addition, having a strong and efficient immune system also makes life feel energetic, lively, and naturally youthful and radiant. We can strengthen the immune system with 5 simple daily methods as follows
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<h2>Breathe Fully</h2>
Breathe in places with fresh air, spending about 5 minutes on an empty stomach each day. Sit or stand comfortably with a straight back, face forward, and place both hands on the abdomen near the diaphragm.
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Inhale through the nose, allowing the abdomen to expand fully. Hold for about 4 seconds, then exhale, letting the abdomen flatten. Do this calmly but feel the air passing through the chest. Extending the inhalation and exhalation allows the lungs to receive oxygen fully.
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If you feel stressed, try breathing by blocking one nostril with a finger, then inhale deeply through the other nostril. Alternate blocking nostrils and exhale slowly. Repeat this 10 times to feel relaxed.
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<h2>Eat a Balanced Diet</h2>
Eating foods that are too acidic or alkaline can harm the body. Bread, meat, eggs, milk, butter, sugar, chocolate, as well as carbonated drinks, coffee, and beer are highly acidic, causing the kidneys to work harder and increasing the risk of osteoporosis and vascular diseases.
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Switch to eating green leafy vegetables that provide alkalinity, drink more water, eat minimally processed foods, and avoid processed foods. Don’t forget to eat nuts, vegetables, and fruits to get vitamins and minerals that help stimulate the immune system. Choose foods that release energy slowly, such as unpolished rice, whole grains, and fruits like grapes and apples, to keep blood sugar levels stable throughout the day, preventing frequent hunger which leads to overeating.
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<h2>Exercise to Improve Blood Circulation</h2>
Exercise increases overall blood circulation, allowing cells to receive more oxygen. White blood cells become stronger and increase in number. Just light exercise continuously for about 30 minutes, keeping your heart rate in zone 2 of your maximum heart rate (between 60-70% of 220 minus your age) is enough to burn stored fat.
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Notice that after exercising, you will feel refreshed due to the release of endorphins. Training at this level will make you start to enjoy exercising because it is not too tiring and doesn’t take much time. As you get stronger, increase the intensity and duration.
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<h2>Use Proper Posture</h2>
Every day we hold or use communication devices and stare at computer screens almost all the time. Sitting with correct posture—straight back, sitting fully on the chair, leaning against the backrest, and positioning the screen at eye level without bending the neck—is essential. Constantly bending the neck and furrowing the brows while squinting at the screen for long periods can cause wrinkles on the face and neck. Therefore, we should pay attention to posture and take breaks to relax from devices.
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<h2>Get Quality Sleep</h2>
Besides sleeping on your back with your body stretched out normally, avoid curling up or sleeping on your side as it may cause bone deformities over time. Quality sleep means going to bed by 10 PM because sleeping early and falling asleep before midnight allows the body to secrete growth hormone more effectively than staying up late. This helps the body recover efficiently, resulting in good skin that is less prone to wrinkles or enlarged pores.
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Arranging the bedroom environment is also important because the body produces melatonin well when sleeping in complete darkness. This helps the body relax from stress and boosts the immune system.

A strong immune system makes life energetic and naturally youthful and radiant, which we can enhance through our daily lifestyle.

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5 Ways to Boost Immunity for a Strong and Youthful Body

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