{"id":15398,"date":"2020-02-18T09:00:34","date_gmt":"2020-02-18T07:00:34","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=15398"},"modified":"2025-08-19T15:28:31","modified_gmt":"2025-08-19T12:28:31","slug":"10-metode-naturale-de-a-ti-ajuta-sistemul-imunitar-infografic","status":"publish","type":"post","link":"https:\/\/sanovita.ro\/blog\/10-metode-naturale-de-a-ti-ajuta-sistemul-imunitar-infografic\/","title":{"rendered":"10 metode naturale de a-ti ajuta sistemul imunitar \u2013 infografic"},"content":{"rendered":"<section class=\"wpb-content-wrapper\"><p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-15402 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/imunitate.jpg\" alt=\"imunitate\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/imunitate.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/imunitate-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Sistemul tau imunitar te apara de microorganisme, iar cand da gres germenii iti patrund in organism si te imbolnavesc. Cum eviti asta? Poti oare interveni in acest proces? Iti poti imbunatati sistemul imunitar si \u2013 daca da \u2013 cum? Ce schimbari de lifestyle poti face pentru a produce un raspuns imunitar aproape perfect? Cercetatorii nu stiu inca totul despre conexiunile din cadrul sistemului imunitar, dar exploreaza efectele alimentatiei, sportului, varstei, stresului psihologic si al altor factori asupra raspunsului imunitar, in studii pe oameni si animale.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_76 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Cuprins<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #00754a;color:#00754a\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #00754a;color:#00754a\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/sanovita.ro\/blog\/10-metode-naturale-de-a-ti-ajuta-sistemul-imunitar-infografic\/#relatia-intre-imunitate-si-varsta\" >Relatia intre imunitate si varsta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/sanovita.ro\/blog\/10-metode-naturale-de-a-ti-ajuta-sistemul-imunitar-infografic\/#relatia-intre-imunitate-si-raceala\" >Relatia intre imunitate si raceala<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/sanovita.ro\/blog\/10-metode-naturale-de-a-ti-ajuta-sistemul-imunitar-infografic\/#10-metode-naturale-de-a-ti-ajuta-imunitatea\" >10 metode naturale de a-ti ajuta imunitatea<\/a><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"relatia-intre-imunitate-si-varsta\"><\/span>Relatia intre imunitate si varsta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-15404 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/batranete.jpg\" alt=\"batranete\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/batranete.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/batranete-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Pe masura ce imbatranesti, raspunsul tau imunitar se reduce (drept dovada, batranii raspund mai greu la vaccinuri), infectiile respiratorii, gripa, pneumonia si riscul de cancer cresc \u2013 odata cu ele crescand si rata mortalitatii. Cercetatorii spun ca asta se coreleaza cu o scadere in numarul celulelor T (limfocite\u00a0cu rol central in imunitatea mediata celular), probabil de la atrofierea timusului (glanda situata intre plamani, unde se maturizeaza celulele T). In plus, persoanele in varsta tind sa manance mai putin si nu atat de variat, lipsindu-le vitamine si minerale esentiale din alimentatie.<\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"relatia-intre-imunitate-si-raceala\"><\/span>Relatia intre imunitate si raceala<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-15403 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/bacterii.jpg\" alt=\"bacterii\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/bacterii.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/bacterii-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Toti am crescut cu sfaturi insistente de genul \u201eImbraca-te gros, ca sa nu racesti!\u201d sau \u201eInchide geamul, ca te trage curentul!\u201d, dar cercetatorii spun ca o expunere normala la frig nu ne creste predispozitia spre infectii (<a href=\"https:\/\/www.researchgate.net\/publication\/11001091_Cold_exposure_Human_immune_responses_and_intracellular_cytokine_expression\" target=\"_blank\" rel=\"noopener noreferrer\">2003<\/a>). Nu racim din cauza frigului, cu alte cuvinte, ci pentru ca stam mai mutl timp in interior, aproape de alti oameni care ne pot transmite patogenii lor. Exista studii pe animale care sugereaza ca expunerea la temperaturi scazute poate reduce abilitatea de a combate infectiile; in cazul oamenilor studiati, s-a observat o crestere a infectiilor respiratorii in cazul schiorilor care fac sport intensiv in frig (dar nu se stie daca la asta contribuie doar temperaturile mici sau si alti factori \u2013 miscarea, aerul uscat).<\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"10-metode-naturale-de-a-ti-ajuta-imunitatea\"><\/span>10 metode naturale de a-ti ajuta imunitatea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-15405 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/imbunatatire-imunitate.jpg\" alt=\"imbunatatire imunitate\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/imbunatatire-imunitate.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/imbunatatire-imunitate-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Ideea de a-ti ajuta imunitatea este una tentanta, dar \u2013 din punct de vedere stiintific \u2013 nu exista o legatura directa si dovedita intre stilul de viata si o functie imunitara imbunatatita. Sistemul imunitar nu este o entitate singulara, ci este compus dintr-o multitudine de celule, care necesita echilibru si armonie pentru functionarea corecta si care raspund diferit la microbi diferiti. Iar ideea de a-ti mari numarul de celule imunitare nu e neaparat una buna: pe care celule trebuie sa te axezi si in ce numar, avand in vedere ca organismul produce constant mai multe celule imunitare (limfocite) decat foloseste?<\/p>\n<p style=\"text-align: justify;\">Dar asta nu inseamna ca stilul tau de viata nu este primul pas spre o imunitate puternica: fiecare componenta a orgnanismului tau functioneaza mai bine atunci cand este protejata de atacurile mediului extern si este ajutata de strategii sanatoase de lifestyle.<\/p>\n<h3 style=\"text-align: left;\">1. Lasa-te de fumat.<\/h3>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-15406 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/fumat.jpg\" alt=\"fumat\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/fumat.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/fumat-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Tigarile submineaza sistemul imunitar de aparare si cresc riscul de bronsita, pneumonie, cancer si infectii ale urechii\/otita medie acuta (in cazul copiilor). Fumatul are un impact negativ asupra imunitatii adaptative (specifice, dobandite in timpul vietii, dupa contactul cu agentii patogeni) si innascute (nespecifice, mostenite din nastere). Si poate creste sansele de a dezvolta raspunsuri imunitare paogenice nocive.<\/p>\n<h3 style=\"text-align: left;\">2. Bea apa destula, pentru o hidratare corespunzatoare.<\/h3>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-15407 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/apa-cu-lamaie-1.jpg\" alt=\"apa cu lamaie\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/apa-cu-lamaie-1.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/apa-cu-lamaie-1-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Hidratarea este extrem de importanta nu numai cand esti bolnava, ci si in fiecare zi in care te simti bine. Pentru a functiona la nivel optim, organismul tau are nevoie de apa, in care poti adauga o felie de lamaie (pentru un plus de Vitamina C, care poate reduce efectele si durata racelii, conform unei cercetari din <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23440782\" target=\"_blank\" rel=\"noopener noreferrer\">2013<\/a>).<\/p>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong>Descopera <a href=\"https:\/\/www.sanovita.ro\/blog\/descopera-cata-apa-trebuie-sa-bei-zilnic-pentru-o-viata-sanatoasa\/\" target=\"_blank\" rel=\"noopener noreferrer\"><em>cata apa trebuie sa bei zilnic, pentru o viata sanatoasa<\/em><\/a>!<\/strong><\/span><\/p>\n<\/blockquote>\n<h3 style=\"text-align: left;\">3. Mananca sanatos, variat si echilibrat.<\/h3>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-15124 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/12\/mancare-vegana.jpg\" alt=\"mancare vegana\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/12\/mancare-vegana.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/12\/mancare-vegana-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Ca orice alta armata, sistemul imunitar are nevoie de un stomac plin cu ce trebuie, pentru a functiona. Saracia si subnutritia cresc vulnerabilitatea la boli infectioase si deficientele de micronutrienti modifica raspunsul imunitar \u2013 deci consuma legume, fructe, leguminoase, cereale integrale, nuci si seminte, pentru o alimentatie corecta. <a href=\"https:\/\/www.sanovita.ro\/blog\/ghidul-antioxidantilor-12-alimente-care-lupta-cu-radicalii-liberi\/\" target=\"_blank\" rel=\"noopener noreferrer\">Antioxidantii<\/a>, zincul, magneziul si vitaminele B6, C si E sunt necesare unei imunitati sanatoase si le poti obtine din citrice, banane, kiwi, ardei grasi rosii, broccoli, spanac, cereale integrale, cartofi in coaja, rosii, seminte de floarea-soarelui, migdale. Consuma si usturoi (antibacterian si antiviral), si turmeric (antiinflamator plin de curcumina), si ghimbir (care lupta cu inflamatia).<\/p>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong>Descopera <em>cateva <a href=\"https:\/\/www.sanovita.ro\/blog\/principii-de-nutritie-sa-ti-traiesti-viata-din-plin\/\" target=\"_blank\" rel=\"noopener noreferrer\">principii de nutritie, pentru o viata traita din plin<\/a><\/em>!<\/strong><\/span><\/p>\n<\/blockquote>\n<div id=\"tdi_1\" class=\"tdc-row\"><div class=\"vc_row tdi_2  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_2,\r\n                .tdi_2 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_2,\r\n\t\t\t\t.tdi_2 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_2 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><\/div><\/div><div class=\"vc_column tdi_4  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_4{\r\n                    vertical-align: baseline;\r\n                }.tdi_4 > .wpb_wrapper,\r\n\t\t\t\t.tdi_4 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_4 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_4 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_4 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" ><\/div><\/div>[vc_cta h2=&#8221;Alege semintele de floarea-saoarelui, pentru un produs natural de top!&#8221; txt_align=&#8221;center&#8221; style=&#8221;outline&#8221; color=&#8221;green&#8221; add_button=&#8221;bottom&#8221; btn_title=&#8221;Vezi produsul&#8221; btn_style=&#8221;classic&#8221; btn_color=&#8221;danger&#8221; btn_align=&#8221;center&#8221; btn_link=&#8221;url:https%3A%2F%2Fwww.sanovita.ro%2Fseminte-de-floarea-soarelui-500g-224.html%3Futm_medium%3Dblog%26utm_source%3Dretetablog-10-metode-naturale-de-a-ti-ajuta-sistemul-imunitar-infografic||target:%20_blank|rel:nofollow&#8221;]<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.sanovita.ro\/seminte-de-floarea-soarelui-500g-224.html?utm_medium=blog&amp;utm_source=retetablog-10-metode-naturale-de-a-ti-ajuta-sistemul-imunitar-infografic\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-5998 size-thumbnail\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2017\/05\/seminte-de-floarea-soarelui-500g-200x200.jpg\" alt=\"seminte-de-floarea-soarelui-500g\" width=\"200\" height=\"200\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2017\/05\/seminte-de-floarea-soarelui-500g-200x200.jpg 200w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2017\/05\/seminte-de-floarea-soarelui-500g-324x324.jpg 324w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2017\/05\/seminte-de-floarea-soarelui-500g.jpg 458w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/a><\/p>\n<p style=\"text-align: center;\">Semintele de floarea-soarelui contin fibre, vitamine (B1, B3, B5, B6, E), acid folic, minerale (seleniu, magneziu, cupru, fier, calciu) si grasimi sanatoase, nutrienti care ajuta celulele deteriorate din organism.<\/p>\n<p>[\/vc_cta]<div id=\"tdi_5\" class=\"tdc-row\"><div class=\"vc_row tdi_6  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_6,\r\n                .tdi_6 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_6,\r\n\t\t\t\t.tdi_6 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_6 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><div class=\"vc_column tdi_8  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_8{\r\n                    vertical-align: baseline;\r\n                }.tdi_8 > .wpb_wrapper,\r\n\t\t\t\t.tdi_8 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_8 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_8 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_8 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" ><\/div><\/div>[vc_column_text]<\/p>\n<h3 style=\"text-align: justify;\">4. Posteste intermitent.<\/h3>\n<p style=\"text-align: justify;\">Cand un animal se imbolnaveste, se opreste din mancat si isi canalizeaza instinctiv energia catre sistemul imunitar, odihna si vindecare. In cazul oamenilor, postul intermitent reduce riscul bolilor, da o mana de ajutor proceselor biologice si canalizeaza energia (care se pierde de obicei prin digestie) pe reglarea imunitatii si autofagie (metoda prin care organismul omoara celulele afectate, care provoaca inflamatie si boala).<\/p>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong>Descopera <a href=\"https:\/\/www.sanovita.ro\/blog\/totul-despre-postul-intermitent-6-metode-10-beneficii-pentru-sanatate-faq\/\" target=\"_blank\" rel=\"noopener noreferrer\"><em>totul despre postul intermitent (metode si beneficii pentru sanatate)<\/em><\/a>!<\/strong><\/span><\/p>\n<\/blockquote>\n<h3 style=\"text-align: left;\">5. Fa sport si miscare.<\/h3>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-15408 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/sport-si-miscare.jpg\" alt=\"sport si miscare\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/sport-si-miscare.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/sport-si-miscare-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Activitatea fizica regulata este <a href=\"https:\/\/www.sanovita.ro\/blog\/miscarea-izvorul-tineretii\/\" target=\"_blank\" rel=\"noopener noreferrer\">izvorul tineretii<\/a> si unul dintre stalpii unei vieti sanatoase si longevive, putand contribui astfel si la o imunitate solida: promoveaza circulatia (ceea ce permite celulelor imunitare si anticorpulor sa circule rapid prin organism si sa isi faca treaba eficient, conform unei cercetari din <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/14748456\" target=\"_blank\" rel=\"noopener noreferrer\">2003<\/a>), creste temperatura corporala (imitand febra si ajutand corpul sa lupte cu infectiile, noteaza un studiu din <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4869589\/\" target=\"_blank\" rel=\"noopener noreferrer\">2016<\/a>) si poate contribui la eliberarea de imunoglobuline (care protejeaza impotriva bolilor si pot incetini eliberarea hormonilor de stres, conform unei analize din <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16136008\" target=\"_blank\" rel=\"noopener noreferrer\">2005<\/a>).<\/p>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong>Descopera <a href=\"https:\/\/www.sanovita.ro\/blog\/descopera-trucul-psihologic-care-te-determina-sa-iubesti-sportul\/\" target=\"_blank\" rel=\"noopener noreferrer\"><em>trucul psihologic care te determina sa iubesti sportul<\/em><\/a>!<\/strong><\/span><\/p>\n<\/blockquote>\n<h3 style=\"text-align: left;\">6. Dormi bine si suficient.<\/h3>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-15409 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/somn.jpg\" alt=\"somn\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/somn.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/somn-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Lipsa somnului poate activa raspunsul imunitar inflamator, reducand activitatea celulelor T in organism. Prin urmare incearca sa dormi 6-8 ore in fiecare noapte, pentru ca aceasta stare anabolica permite corpului tau sa se odihneasca si sa se recupereze, prin refacerea energiei si regenerarea tesuturilor. Un studiu din <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3256323\/\" target=\"_blank\" rel=\"noopener noreferrer\">2012<\/a> noteaza ca somnul si sistemul circadian sunt factori puternici de reglare ai proceselor imunologice, deci odihna ca la carte are un impact pozitiv asupra imunitatii. Pe de alta parte, somnul deficitar este asociat de cercetatori cu o crestere a nivelului de cortizol si inflamatie (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16466124\" target=\"_blank\" rel=\"noopener noreferrer\">2006<\/a>), hipertensiune (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18367017\" target=\"_blank\" rel=\"noopener noreferrer\">2007<\/a>), rezistenta la insulina (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/30671481\" target=\"_blank\" rel=\"noopener noreferrer\">2018<\/a>), ingrasare (<a href=\"https:\/\/www.bmj.com\/content\/342\/bmj.d2712\" target=\"_blank\" rel=\"noopener noreferrer\">2011<\/a>), diabet (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23835691\" target=\"_blank\" rel=\"noopener noreferrer\">2013<\/a>), boli cardiovasculare (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16149210\" target=\"_blank\" rel=\"noopener noreferrer\">2005<\/a>) si psihice (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21300408\" target=\"_blank\" rel=\"noopener noreferrer\">2011<\/a>).<\/p>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong>Descopera <em><a href=\"https:\/\/www.sanovita.ro\/blog\/de-ce-este-important-somnul-si-cate-ore-trebuie-sa-dormi-pe-noapte\/\" target=\"_blank\" rel=\"noopener noreferrer\">de ce este important somnul si cate ore trebuie sa dormi pe noapte<\/a><\/em>!<\/strong><\/span><\/p>\n<\/blockquote>\n<h3 style=\"text-align: left;\">7. Redu-ti nivelul de stres.<\/h3>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-15410 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/natura.jpg\" alt=\"natura\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/natura.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/natura-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Stresul cronic stopeaza raspunsul imunitar al organismului tau, prin eliberarea de cortizol \u2013 hormon care interfereaza cu celulele T si reduce imunoglobulina A (anticorp care joaca un rol crucial in functia imunitara a mucoaselor respiratorii si intestinale, prima linie de aparare impotriva patogenilor). Pentru a lupta impotriva stresului, foloseste metode ca meditatia sau repiratia controlata.<\/p>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong>Descopera <em><a href=\"https:\/\/www.sanovita.ro\/blog\/5-alimente-care-ajuta-la-combaterea-stresului\/\" target=\"_blank\" rel=\"noopener noreferrer\">5 alimente care ajuta la combaterea stresului<\/a><\/em>!<\/strong><\/span><\/p>\n<\/blockquote>\n<h3 style=\"text-align: left;\">8. Mergi des la sauna.<\/h3>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-15411 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/sauna.jpg\" alt=\"sauna\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/sauna.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/sauna-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>O portie de sauna este o modalitate garantata de relaxare, dupa o zi lunga de munca, alternarea intre fierbinte si rece (sauna finlandeza) putand sa iti intareasca sistemul imunitar (deoarece imita efectele febrei si produce o crestere a numarului de celule imunitare \u2013 limfocite, neutrofile si bazofile, explica un studiu din <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3916915\/\" target=\"_blank\" rel=\"noopener noreferrer\">2013<\/a>). Iar o cercetare din <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/2248758\" target=\"_blank\" rel=\"noopener noreferrer\">1990<\/a> indica o legatura directa intre mersul regulat la sauna si reducerea cu 30% a numarului de raceli\/stari gripale. Sauna finlandeza presupune sa stai in atmosfera plina de abur fierbinte, apoi sa te racesti la dus\/inotand si sa repeti procedeul de cate ori vrei. Cauta in orasul tau o piscina care are si sauna si combina miscarea cu relaxarea!<\/p>\n<h3 style=\"text-align: left;\">9. Stai la soare.<\/h3>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-15412 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/soare.jpg\" alt=\"soare\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/soare.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/soare-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Razele soarelui declanseaza productia de <a href=\"https:\/\/www.sanovita.ro\/blog\/bronzul-soarele-si-vitamina-d-totul-despre-expunerea-corecta-la-soare\/\" target=\"_blank\" rel=\"noopener noreferrer\">Vitamina D<\/a> (care iti ajuta organismul sa produca anticorpi), iar 10-15 minute de expunere fara protective solara este suficienta vara. Un nivel scazut de Vitamina D este corelat cu un risc mai mare de infectii respiratorii, conform unei cercetari din\u00a0<a href=\"https:\/\/academic.oup.com\/ajcn\/article\/91\/5\/1255\/4597253\" target=\"_blank\" rel=\"noopener noreferrer\">2010<\/a>.<\/p>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong><em>Alege sa petreci mai mult timp la soare si descopera<\/em> <em><a href=\"https:\/\/www.sanovita.ro\/blog\/alege-sa-petreci-mai-mult-timp-la-soare-6-beneficii-ale-razelor-solare\/\" target=\"_blank\" rel=\"noopener noreferrer\">6 beneficii ale razelor solare<\/a><\/em>!<\/strong><\/span><\/p>\n<\/blockquote>\n<h3 style=\"text-align: left;\">10. Ia suplimente naturale.<\/h3>\n<p style=\"text-align: justify;\">Magazinele naturiste si farmaciile sunt pline de vitamine, minerale si suplimente alimentare care promit sa iti sprijine imunitatea. Daca faci des infectii, poti apela la plante adaptogene, ca ginsengul siberian (<em>Eleutherococcus senticocus)<\/em>, ginsengul asiatic (<em>Panax ginseng<\/em>), ginsengul american (<em>Panax quinquefolius<\/em>), Astragalus (<em>Astragalus membranaceus<\/em>) sau Ashwagandha\u00a0<em>(Withania somnifera)<\/em><em>.<\/em> Discuta cu medicul tau apropo de asta, vezi ce iti recomanda si actioneaza in consecinta!<\/p>\n<div id=\"tdi_9\" class=\"tdc-row\"><div class=\"vc_row tdi_10  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_10,\r\n                .tdi_10 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_10,\r\n\t\t\t\t.tdi_10 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_10 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><\/div><\/div><\/div><\/div><div class=\"vc_column tdi_12  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_12{\r\n                    vertical-align: baseline;\r\n                }.tdi_12 > .wpb_wrapper,\r\n\t\t\t\t.tdi_12 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_12 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_12 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_12 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" ><\/div><\/div>[vc_cta h2=&#8221;Alege Ashwagandha pulbere, pentru un supliment alimentar de top!&#8221; txt_align=&#8221;center&#8221; style=&#8221;outline&#8221; color=&#8221;green&#8221; add_button=&#8221;bottom&#8221; btn_title=&#8221;Vezi produsul&#8221; btn_style=&#8221;classic&#8221; btn_color=&#8221;danger&#8221; btn_align=&#8221;center&#8221; btn_link=&#8221;url:https%3A%2F%2Fwww.sanovita.ro%2Fbioh-eco-ashwagandha-pulbere-125g-1010.html%3Futm_medium%3Dblog%26utm_source%3Dretetablog-10-metode-naturale-de-a-ti-ajuta-sistemul-imunitar-infografic||target:%20_blank|rel:nofollow&#8221;]<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.sanovita.ro\/bioh-eco-ashwagandha-pulbere-125g-1010.html?utm_medium=blog&amp;utm_source=retetablog-10-metode-naturale-de-a-ti-ajuta-sistemul-imunitar-infografic\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-15399 size-thumbnail\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/bioh-eco-ashwagandha-pulbere-125g-200x200.jpg\" alt=\"bioh-eco-ashwagandha-pulbere-125g\" width=\"200\" height=\"200\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/bioh-eco-ashwagandha-pulbere-125g-200x200.jpg 200w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/bioh-eco-ashwagandha-pulbere-125g-324x324.jpg 324w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/bioh-eco-ashwagandha-pulbere-125g-768x768.jpg 768w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/bioh-eco-ashwagandha-pulbere-125g-486x486.jpg 486w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/bioh-eco-ashwagandha-pulbere-125g.jpg 800w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/a><\/p>\n<p style=\"text-align: center;\">Ashwagandha este un produs cu traditie in medicina ayurvedica, fiind o planta adaptogena (are abilitatea de a ajuta organismul uman sa managerieze stresul) care contine witanolide (steroizi naturali), alcaloide si saponine.<\/p>\n<p>[\/vc_cta]<div id=\"tdi_13\" class=\"tdc-row\"><div class=\"vc_row tdi_14  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_14,\r\n                .tdi_14 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_14,\r\n\t\t\t\t.tdi_14 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_14 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><\/div><\/div><div class=\"vc_column tdi_16  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_16{\r\n                    vertical-align: baseline;\r\n                }.tdi_16 > .wpb_wrapper,\r\n\t\t\t\t.tdi_16 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_16 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_16 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_16 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" ><\/div><\/div>[vc_column_text]<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-15491 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/02\/10-metode-naturale-de-a-ti-ajuta-sistemul-imunitar-\u2013-infografic-1.jpg\" alt=\"10 metode naturale de a-ti ajuta sistemul imunitar \u2013 infografic \" width=\"480\" height=\"1500\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/02\/10-metode-naturale-de-a-ti-ajuta-sistemul-imunitar-\u2013-infografic-1.jpg 480w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/02\/10-metode-naturale-de-a-ti-ajuta-sistemul-imunitar-\u2013-infografic-1-128x400.jpg 128w\" sizes=\"auto, (max-width: 480px) 100vw, 480px\" \/><\/p>\n<\/section>","protected":false},"excerpt":{"rendered":"<p>Sistemul tau imunitar te apara de microorganisme, iar cand da gres germenii iti patrund in organism si te imbolnavesc. Cum eviti asta? Poti oare interveni in acest proces? Iti poti imbunatati sistemul imunitar si \u2013 daca da \u2013 cum? Ce schimbari de lifestyle poti face pentru a produce un raspuns imunitar aproape perfect? Cercetatorii nu [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":15402,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1371],"tags":[],"class_list":{"0":"post-15398","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-alimentatie"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 metode naturale de a-ti ajuta sistemul imunitar \u2013 infografic &ndash; Zi de zi mai bine - SanoVita<\/title>\n<meta name=\"description\" content=\"Sistemul imunitar te apara de microorganisme, iar cand da gres germenii te imbolnavesc. 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