Immunity boosting foods are a must in order to strengthen the body and always keep it in good condition.
The most important thing in a person's health is the state of his immune system. The work of all organs depends on it.
The immune system, in turn, depends on the quantity and quality of consumed vitamins, nutrients and minerals.
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Properties of vitamins
The main foods that increase our immunity are those that saturate our body with vitamins. Today, a large number of vitamins and nutrients are found in plants.
The vitamins that the body consumes from food are energy sources and a kind of building material for the immune system. They accelerate all chemical reactions that take place in the cells of the body.
Vitamins act as catalysts in the body and provide physiological and biochemical processes in every cell of the body. Also, vitamins help to neutralize the effects of harmful bacteria that can disrupt the general health of a person.
Vitamins in the human body cannot form on their own. They come with food. Vitamins are synthesized only in a certain amount, and in order for the necessary rate to enter the body, you need to consume more healthy vegetables and fruits.
Do not forget about vitamin complexes, which are recommended to be taken in spring and autumn. It is during this period that nutrients are present in food in limited quantities, and climatic conditions change, which have a great impact on human health.
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Main immune-boosting foods
What do you need to eat to saturate the body with vitamins?
First, it is worth giving preference only to proper nutrition.
It includes eating only cooked or steamed foods. Fried foods are not recommended to be consumed in large quantities. All this is due to the fact that fats are the suppliers of cholesterol to the body, and it blocks the normal blood circulation and prevents vitamins from being synthesized effectively.
1. vitamin A(retinol).
It is found in all fruits and vegetables that are colored orange or red. Vitamin A is found in animal products in pure form. These are the products:
- milk,
- butter,
- cheese,
- cottage cheese and other dairy products.
Vitamin A also has a great effect on the state of human vision. It is for this reason that children from an early age are advised to eat as many carrots as possible. Retinol has a very strong effect on the mucous membrane of the eye. If it is lacking, blindness can occur.
Plays an important role in the human body
2. vitamin E.
It is an antioxidant and antioxidant. It is recommended to be taken as a prophylaxis for various diseases, since it can neutralize almost any harmful bacteria. Large amounts of vitamin E are found in corn and wholemeal breads. You can buy this vitamin in capsules.
3. Vitamin C
plays an important role in maintaining the immune system. This is what the body needs every day. It is especially important to take it for smokers and people who suffer from alcoholism. Foods that increase immunity with vitamin C:
- citrus,
- currant,
- rose hip,
- Strawberry,
- horseradish,
- and even potatoes.
But in the latter version, it is not possible to completely preserve the full composition of vitamin C during the preparation of such a product, but in a limited amount it will still enter the body. Rosehip is brewed - at the same time, it does not lose its properties and the presence of vitamin C. It is recommended to drink rosehip decoctions during the transitional periods of the year (when winter turns into spring, and summer turns into autumn).
4. Vitamin B1.
Lack of vitamin B1 can make a person tired. In this case, all functions of the digestive tract may be disrupted and deviations in the work of the heart muscle may appear.
A large amount of this vitamin contains:
- in black bread,
- wheatgrass and other yeast-based foods.
It is also contained in
- tomatoes,
- cabbage,
- potatoes, but only in smaller quantities.
Very frequent consumption of coffee or tea can cause vitamin B1 deficiency.
An important role in protein metabolism is played by
5. vitamin B2.
To a large extent, it contains:
- in legumes: peas, beans.
- Buckwheat is considered the main supplier of this vitamin.
It is also contained in
- spinach,
- green onions and
- brewer's yeast.
Vitamin B2 during the heat treatment of products that contain it is practically not destroyed, which cannot be said about vitamin B1.
6. Vitamin B6
has a beneficial effect on the activity and state of the nervous system of the body. It contains:
- in walnuts or hazelnuts,
- buckwheat porridge,
- sunflower seeds.
You need to consume it regularly to ensure the normal functioning of the human nervous system, which is responsible for all processes in the body.
7. Vitamin B12.
Its deficiency can cause a very serious disease - anemia.
Vitamin B12 deficiency can occur mainly in vegetarians. Since this vitamin contains:
- in meat,
- fish,
- animal products
- and yeast.
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Immunity boosting foods saturate you with vitamins, protect against many diseases and help restore the body's functioning.
Very often people suffer from low self-esteem. This begins as early as childhood, when allowed. It seems that life has stopped, all the successes and joys simply pass by, people enjoy their being, being in business or some kind of fuss. Others seem to be stuck: they consider themselves unworthy of happiness and joy. Once a person has thoughts of this kind, then his life is not bright and rich enough, it turns out, there is something to strive for.
Why is low self-esteem born?
In everyday life, low self-esteem means someone with a bad opinion of themselves. But people are wrong when they think of self-esteem as good and bad, that is, it can be either low or high. In fact, self-esteem should be judged by its adequacy. Having set a goal for yourself to improve your self-esteem, you should find out what in yourself you rate as high or low.In a certain situation, self-esteem can be low if the person understands his limitations in any abilities. Not a single person can know and be able to do everything, and feel limited in some way - this is completely normal. For example, you do not have perfect pitch, so you, as a singer, can hardly count on recognition. Therefore, in singing, your self-esteem will be low.
If becoming a famous singer is your dream, then low self-esteem will significantly affect your attitude towards yourself, if singing is just entertainment, so you will perceive your inability as something insignificant. An important aspect is what words you use when telling yourself about your low self-esteem. Not a single person did this without cursing and devaluing himself. We scold ourselves if something does not work out, although you can just start to correct the situation.
So, let's move on to tips for improving self-esteem.
How to improve self-esteem?
- Don't compare yourself to other people. There have always been and will be people who can do something better than you, have something more than you. And there is also the opposite situation. Making comparisons, you will always have many rivals with whom it is useless to fight.
- It has already been written about how people like to scold themselves. This is by no means necessary. It doesn't matter what you blame yourself: in your appearance, in your relationships, in your financial situation. By speaking negatively about yourself, you will not be able to raise your self-esteem to the proper level.
- Affirmations are famous aids for boosting self-esteem. Place a positive affirmation about yourself on objects that are often in front of your eyes. Looking at him often, you will feel a surge of positive emotions.
- Connect with confident, positive people. You do not need to contact people who suppress and demotivate you. Being in the company of prosperous people, you feel better because you are supported and encouraged by your ideas, this will ensure the growth of your self-esteem and personality. Keep in mind that such people do not want to constantly be around the person who loves to complain. This will be perceived as psychological vampirism. Use the advice from our previous article and you will become a magnet for a successful environment.
- Write a list of your best traits with at least 15 positive traits. People tend to focus on their flaws, thereby lowering their self-esteem. Focus on your merits so that there are no questions about why everything is so bad, on the contrary, you will achieve useful results much faster.
- What we do affects our self-esteem. Spending all the time at work, you lose motivation and all the joy in life, your thoughts are increasingly directed in the negative direction. Make time for your favorite activities. Even if you do not like work at all, doing, for example, dancing or learning after work, it will be much easier for you to motivate yourself and set yourself up in a positive way.
- We live only once, and we must live the way you want. Be true to yourself. Don't be influenced by others. Live your life, don't always rely on the approval of friends or family to make a decision. This will not help raise self-esteem.
- The main thing is to act! It doesn't matter what the result will be: you try and it increases your self-esteem, your self-esteem grows, your sense of pride grows. Procrastination due to fear or anxiety will upset you. As soon as you feel unreasonable anxiety, immediately apply the advice of a psychologist, which we outlined in the article about.
Women with low self-esteem suffer from insecurity, fear of criticism and do not know how to accept compliments. The habitual role of a victim does not allow one to perceive life in all its colors and boldly look into the future. Learning to resist manipulation.
As you know, self-esteem is how a person evaluates himself, his personal qualities and capabilities in comparison with other people, what place he assigns to himself in society. Self-esteem is not inherited - it is formed in preschool age under the influence of the people closest to the child - the parents. It depends on them first of all whether the baby will have adequate self-esteem, overestimated or underestimated. And how his future life will turn out, how successful it will be, whether he will be able to set goals and achieve them, or whether he will constantly doubt his abilities and put up with the stigma of a failure - it all depends on the level of his self-esteem.
It is not easy to live next to people who have high self-esteem, because they are convinced that they are always right, do not see their own shortcomings and do not admit their mistakes. They believe they have the right to rule others, strive to be the center of attention and show aggression if someone disagrees with them. “You are the best,” they were told in childhood. “You are the queen!” - repeated the father to the familiar girl. He believed that, feeling like a queen, she would make everyone around her believe in it. But for some reason, those around her did not want to play the role of her subjects, and those who wanted to be friends with her became less and less.
Life is not easy for those whose. For some reason they understandable alone, the parents humiliate the child, showing their power over him, break him, making him obedient, and eventually turn him into an infantile weak-willed creature about which everyone who is lazy wipes their feet.
“The horror that you have done, you can’t be entrusted with anything!” ! " - criticism, threats, comparison with other children, unwillingness to reckon with the child's opinion and see him as a person, conversations with him in an orderly tone reduce his self-esteem and self-esteem. His own life attitudes have not yet been formed, and he considers his parental beliefs to be an immutable truth. Psychologists call this direct suggestion, and young children are highly suggestible.
If mom and dad call the child a fool and insignificance, then this is how he will perceive himself. As the proverb says: "Tell a man a hundred times that he is a pig, and for the hundred and first he will grunt." It will be perceived in the same way by others.
Another test for a child's self-esteem is adolescence. At this time, he is very vulnerable and painfully accepts criticism. If you repeat to him that nothing good will come of him and that he has only one way - to prison or to the panel, then you should not be surprised that this will happen.
Ultimately, people with low self-esteem justify all the nicknames and epithets that they were awarded in childhood. They really become losers, losers, outsiders. They lose, sometimes without even joining the game, because they are indecisive and do not believe in themselves. “I’m not worthy,” they explain their loss.
Women with low self-esteem - which men choose them?
Women with low self-esteem, just like men with the same character, do not achieve significant success in life, because they "know their place." However, psychologists have noticed that they also attract certain types of men - powerful, authoritarian, and selfish. It is beneficial for them to have such a woman at their side, because she is not demanding and she is easy to manage. It is easy to convince her that her main task is to create comfortable conditions for her husband, to raise children, and she has no right to demand more than he can give her.
A woman with low self-esteem is also convenient because she does not need to be jealous - she is grateful to her husband for marrying her, and does not look at anyone else. And even if she looks, she believes that she herself does not deserve the attention of men. The husband can relax, because if he were married to a woman with adequate or high self-esteem, he would have to strain to conform. And so much is forgiven him - and pettiness, and rudeness, and slovenliness, because a woman believes that she does not deserve better.
A woman with low self-esteem is treated as a consumer not only by her husband, but also by those around her. Knowing that she cannot refuse, they sometimes sit on her head, hanging their problems on her and shifting their responsibilities onto her. Moreover, women with low self-esteem are often perfectionists, striving to do everything in the best possible way.
It is especially easy for them, instilling in them a sense of guilt. In an effort to make amends for this non-existent guilt, they try even more to please in order to earn praise.
What are they - women with low self-esteem?
Many women have no idea that all their depression and setbacks are associated with low self-esteem. They think: this is how life turned out, unfavorable circumstances are to blame, which prevented them from becoming happy, successful and loved. "You can't escape fate!" Are we not worthy of this love? “I am alone at home,” says the psychologist Ekaterina Mikhailova, who wrote a book under the same title. If we want to be understood, appreciated and loved by others, we must learn to understand, appreciate and love ourselves.
Do these women remind us of anyone? They:
1. Reliable
But not because they are compassionate and feel satisfaction from fulfilling other people's requests. On the contrary, they scold themselves for not being able to refuse, get angry and annoyed. But they cannot say “no”: all of a sudden the asking person will be offended or think badly about them, but the opinion of others is very important for them, and it must certainly be positive;
2. Painfully tolerate criticism
Women with adequate self-esteem also adequately perceive criticism: they accept it or not, without falling into hysterics. If you say that she is wrong, for a woman with low self-esteem, for her it will become almost a tragedy. Resentment, tears and indignation will follow, because she perceives criticism as an insult and humiliation, hints of her inferiority. After all, as you know, people with low self-esteem want everyone to like it and be good for everyone;
3. Are overly critical of their appearance
They do not tolerate criticism from others, but they themselves are never satisfied with themselves and their appearance, therefore they strive not to stand out, to be in the shadows. They don't like their figure, their face, their body, their hair - nothing. At the same time, they often engage in public self-criticism, obviously, subconsciously expecting that others will begin to dissuade them, assure them of the opposite and make compliments;
4. Do not know how to accept compliments
They love them, but they do not know how to accept. It is possible that in response to the praise that she looks great today, a woman with low self-esteem will start fussing and say something like: “Yes, I washed my head today” or “Oh, this is an old dress, so you can't see what I am like in it. the cow became ";
5. Feel like a victim
Their vulnerable psyche reacts painfully to every sidelong glance and crooked word. They exaggerate their importance in the lives of other people, it seems to them that others only think about how to offend them. They often feel sorry for themselves, repeating in case of failure: "Well, not with my happiness";
6. Give up their own desires
They have their own dreams and desires, but they are driven somewhere so deep that they no longer remind of themselves. And all because women with low self-esteem live by other people's desires. Waiting for the weekend to walk with your husband in the park? But he said: "We are going to the dacha to clean the garden, weed the garden." Tired and want to take a break? “What a vacation! Look, my old mom is working, and you go to bed? ”. “My friends are coming to visit tomorrow. Do not want? Can not be. Run to the kitchen, to the stove! "
They do not know how to refuse, because it means disappointing others, not justifying their hopes, which women with low self-esteem cannot allow;
7. Not able to make choices and take responsibility
Too often they say the words: "I cannot", "I will not succeed", "I have no right to decide this." It is not surprising that making a decision is an incredible burden for them, because you can make a mistake and earn disapproval, get a negative assessment. Therefore, they hesitate for a long time and, if possible, shift this task to others: “What do you advise? I will do as you say ”;
8. Dissatisfied with their surroundings
They often complain to colleagues and girlfriends that their husband is suppressing them, that their mother-in-law finds fault with them, and that relatives do not value them. At home, they cry that the boss does not consider their point of view, and the employees offend. Psychologists say that subconsciously women with low self-esteem themselves attract people who do not value them, and thus they are additionally confirmed in the opinion that they are worthless losers.
We increase our self-esteem
Women who are tired of being a puppet and an object of manipulation, who want to live their own lives and not depend on other people's opinions, can correct their character. It's not difficult - you just need to want to change.
1. Minimize or stop communicating with people around whom self-esteem decreases
We doubt, constantly seek advice, show uncertainty, show how someone's remark hurts us, make excuses all the time and easily take the blame - and as a result, we become such a whipping boy, an eternal scapegoat that no one takes seriously and which is not accepted to reckon with. People easily figure out who they can treat with condescension, downright, and begin to manipulate him.
To a greater extent, we are to blame for the current situation: they say that they treat us the way we allow ourselves to be treated.
But if we are no longer satisfied with this state of affairs, we must "show our teeth" - of course, not with the help of hysterics. We control our reactions, giving no reason to consider us a spineless mumble.
Changing the attitude of those who are already accustomed to our "toothlessness" towards themselves is more difficult than starting to build relationships from scratch, but possible. However, if those around us stubbornly continue to assert themselves at our expense, then we do not need such communication. We will spend time with those with whom we become better and gain confidence in our abilities.
2. Love yourself
The fact that you need to love yourself is now much talked about and written about. Loving yourself does not mean giving a damn about the others and rushing around with yourself, your beloved, as with a written sack. It means understanding yourself, learning to live in harmony with yourself and with the world, respect yourself and not engage in self-flagellation and self-criticism.
Louise Hay, a renowned American psychologist and author of several books on psychological self-help, suggests that in the morning you go to the mirror and, looking at your reflection, say: “I love you. What can I do for you today to make you joyful and happy? " At first, this phrase will interfere with uttering some inner protest, but soon it will sound natural and free.
As Louise Hay writes, “I'm not trying to fix the problem. I correct my thoughts. And then the problem fixes itself. "
3. We set ourselves positive attitudes
We do this with the help of visualizations. Louise Hay's phrase about self-love above is one possible affirmation. Some people complain that their affirmations don't work. “I repeat the same thing ten times a day, but nothing changes,” they say.
Louise Hay compares affirmations to a seed or a seed - it is not enough to plant it, it needs to be watered, it needs to be looked after. Having planted, for example, a tomato, we do not expect that we will receive fruits tomorrow? The same can be said about affirmations and visualizations - they stimulate us and keep us from forgetting about the goal, but for them to work, we must take real steps.
4. Meditate
For example: we relax, close our eyes and mentally transfer ourselves to some wonderful place, where we were once and where we felt good. We will feel it very clearly - sounds, smells. Then we will imagine a wizard-wanderer who tells us: “My dear, you are beautiful and unique. You have the right to your opinion, you may not know something or be wrong. You can judge for yourself what is good and what is bad, and take responsibility when you wish. You have the right to decide for yourself what to do and when. You have the right to be who you are! You came to this world, to this planet for your own sake! "
The wizard smiles at us and says goodbye to us, and we breathe in, open our eyes and return to reality.
5. We do not save on ourselves
Remarque wrote that "A woman who saves on herself causes a man's only desire - to save on her."
Nothing raises a woman's self-esteem more than the confidence that she is good and desirable. (Obviously, this is why some men are comfortable with an unassuming and undemanding wife, next to whom you can not strain yourself, without fear that she will leave or she will be taken away.)
Gym, swimming pool, beauty salon, SPA-salon, etc. are not only external beauty, but also health, and above all mental.
