The first category is something we can't change, including two points:
1, the innate immune system gene is abnormal, and some genetic tests may be used to accurately intervene some innate immune problems;
2, the aging of the body, with the growth of age, the immune system is still aging, and it can't play its role as it did when it was young. This is something that our nutritionists can't change, but we can delay the aging of immune function through health management.
The second category: self-improvement, there are five aspects:
1, environmental factors Environmental pollution, radiation, noise and other adverse environmental factors will also affect immune function, but many times people's environment can not be changed temporarily, but we must try our best to improve it;
2, excessive fatigue, lack of sleep, will increase the burden of autonomic nerves, but also bring adverse effects on endocrine and immune systems.
3, transitional antibacterial: antibacterial drugs, including antibiotics, will eliminate all good bacteria and bad bacteria. A course of antibiotics may cause irreparable damage to beneficial bacteria, which will reduce the body's immunity to diseases and infections in the long run.
4. Stress, anxiety and pessimism caused by psychological factors will reduce immunity;
Some diseases or infections, almost every chronic disease will affect the immune system to varying degrees, and the pathological changes of immune organs will also lead to the decline of immunity. We usually say that AIDS is a disease that can make the immune system collapse, so it is so terrible.
We can try our best to improve the above categories.
There are two factors that can actively and effectively intervene:
1, lack of exercise; 2. Nutritional imbalance;
Studies have shown that the number of human T cells and B cells that exercise regularly increases obviously, which can strengthen the ability of these immune cells to capture and swallow antigenic foreign bodies. If your immunity declines due to less exercise, you must make a suitable exercise plan for yourself. A good exercise plan should first suit our physical condition and be relatively comfortable and pleasant to do. This kind of exercise will be easier to stick to, and soon we will see some improvements in our bodies.
How to deal with the immune disorder caused by unbalanced nutrition?
It should be said that seven nutrients are very important to our immune system, but in fact we are not short of many nutrients, such as fat, protein and CHO, so a balanced diet is the best way to maintain immunity. Maybe we will say that we usually pay more attention to eating, but our immunity has declined. This is because our bodies lack some nutrients necessary for the immune system.
What kinds of nutrients are particularly easy to lack in our daily life, which will lead to decreased immunity? I summed up three categories:
Category I: Vitamins: B vitamins are the most easily deficient, and there is an iron triangle of antioxidation: Vitamin C, Vitamin E and Vitamin A are all closely related to immune function. Lack of B 1 and B2 will reduce phagocytosis and affect the functions of immune molecules such as complement. Vitamin B6 deficiency can lead to the decrease of lymphocyte and immunoglobulin production, and then damage the cellular immune function and humoral immune function of the body. Folic acid deficiency can cause lymphatic tissue atrophy; Lack of B 12 will affect DNA synthesis and cellular immune response.
Our antioxidant iron triangle vitamins C, A and E have been recommended by many authoritative medical institutions for enhancing immune function and preventing infection. The influence of high dose vitamin C on immunity is mainly manifested in promoting antibody formation and interferon production, improving the phagocytosis of white blood cells, enhancing the immune function and stress ability of the body, and obviously reducing the incidence of infectious diseases. Vitamin A plays an important role in maintaining the integrity of respiratory tract and gastrointestinal mucosa and maintaining the defense ability of epithelial cells. Vitamin E can also prevent and inhibit the proliferation of cancer cells, which is ideal for preventing gastrointestinal tumors and prostate cancer. In a certain dose, vitamin E can promote the development of immune organs and the differentiation of immune cells through the structural integrity of protective film, thus effectively improving immune function.
In recent years, due to the over-cultivation of the land and the application of pesticides and fertilizers, the plants growing on our land are becoming scarcer and scarcer. The imbalance of modern people's diet structure and the excessive intake of polished rice and white flour are the important reasons why the human body lacks these basic nutrients, resulting in a series of nutritional deficiencies.
Category II: Minerals:
Zinc, iron and selenium are minerals that lead to decreased immunity, and many cases of decreased immune function in clinic are related to zinc deficiency. For example, in patients with autoimmune diseases, zinc in blood is mostly lower than the normal level, and zinc deficiency in children will lead to the decrease of blood lymphocytes, easy infection and poor wound healing. Zinc supplementation can shorten the course of diarrhea, pneumonia and acute upper respiratory infection in children. When iron is deficient, the body's resistance to diseases will decrease, and it will also lead to various anemia, pale complexion and lip color, and sunken nails.
Selenium has obvious immune enhancement effect. Selenium deficiency in adults will lead to the decline of functions of various tissues and organs and accelerate human aging. Selenium deficiency in men may reduce fertility, while selenium deficiency in children may lead to slow growth and joint stiffness.
The third category: calcium and vitamin D. The lack of calcium and vitamin D is also an important reason that affects immunity. Maybe we will say that vitamin D can't prevent rickets in infants? In fact, in recent years, medical research on vitamin D has made great progress and breakthrough. Fan Zhihong's article also mentioned that the level of vitamin D is closely related to the function of the immune system; Some scholars in the United States have pointed out that vitamin D not only promotes bones, but also regulates the function of the immune system like hormones. Long-term vitamin D deficiency will lead to some immune system diseases, such as multiple sclerosis, rheumatoid arthritis, type I diabetes and cancer, and it is more prone to respiratory infections, especially in patients with asthma and chronic obstructive pulmonary disease, which will become a potential risk factor for respiratory infectious diseases.
In addition, there are several good substances that we often use to supplement and regulate immune function: garlic contains a capsaicin called "propylene sulfide", which has a good killing effect on pathogenic bacteria and parasites.
There is also propolis, which is very suitable for people who are weak and often catch a cold. Flavonoids in propolis can improve the immunity of the body. Has antibacterial, antiviral and antitumor effects, and has good analgesic effect.
In addition, it is worth mentioning that our intestines are not only digestive organs, but also have a very developed immune system, so the intestinal flora and immune system are also mutually beneficial. Some lymphoid tissues related to intestinal tract play a key role in the formation of intestinal flora. Good probiotics can regulate our low or high immune activity to a normal state by stimulating the immune function in the intestine, which can not only regulate the immune function well, but also prevent or improve diarrhea.
Above, we learned how to manage our immunity together. Please pay attention to the next series of articles 4 of "Immunity-Your Best Doctor".
References:
Dr Chen Zhaofei talks about nutritional immunology: /v_show/id_XNzc4MzUwOA==. Hypertext markup language
Immunity-The Best Doctor in Human Body by Wang Zhongyan [M], published by China Women's Publishing House.
Author information:
Wang Jingmin
National first-class health manager
Senior Nutrition Lecturer, Beijing Nutritionist Club
Nutrition Guest of Life Face to Face and Life 20 16 of Beijing TV Station
Keywords healthy era, healthy era, healthy one-stop, modern commercial bank,
China's No.1 weight-loss platform "Slim" and many other special contributors to media magazines.
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