Can the immune system actually be "trained"? Nutritionist teaches 8 tricks to "painlessly upgrade" protective power
Can the immune system be “trained” by improving lifestyle habits? As the COVID-19 epidemic continues to rage, and a new wave of influenza epidemics will appear after winter this year, more and more people are paying attention to their health. If you want to avoid viral invasion or minimize the sequelae to the body after diagnosis, the immune system plays a vital role.
Caroline Passerrello, an American registered dietitian and spokesperson for the American Academy of Nutrition and Dietetics, said that immune cells in the immune system can help the body resist virus and bacterial invasion; and mucosal tissue can also prevent bacteria from entering the body through the nasal cavity, which can be said to be the first line of defense. . In addition to administering vaccines and taking health supplements, people can also take the following 8 measures in their daily lives to keep their immune system functioning well and reduce the risk of viruses invading the body:
1. Get antioxidants.
Proper nutrients can help the body’s immune function and produce white blood cells and antibodies to fight diseases. Passerrello pointed out that “antioxidants” are important components in protecting body cells. They protect cells everywhere in the body by neutralizing potentially harmful substances that enter the body. Common antioxidant foods include berries, carrots, spinach, guava, sunflower seeds, etc.
2. Eat fermented foods.
Passerrello explained that the invasion of viruses can easily lead to inflammation in the body, and the body needs probiotics to balance the intestinal flora to prevent inflammation. Consuming gut-friendly food sources such as yogurt, yogurt, kimchi, kombucha, or tempeh is one way to support a good immune system.
3. Eat more vitamin C.
Vitamin C is a key component in the production of white blood cells, which play an important role in the immune system and help fight infections. For example, black currants, hot peppers or sweet peppers, green cauliflower, kiwi fruit, guava, etc. are all rich in vitamin C.
4. Supplement sources of zinc.
Passerrello said that zinc deficiency can affect innate immunity because zinc can play several roles and benefits in immune cells. For example, the activity of “lymphocytes” depends on adequate zinc levels. Beef, whole grains, seafood and shellfish, seeds and legumes are good sources of zinc.
5. Exercise regularly.
According to a study published in the Journal of Sport and Health Science, regular exercise has been shown to help reduce stress, improve immune system regulation, and delay the onset of age-related dysfunction. Exercise is also associated with reduced obesity and cardiovascular risk, meaning the body’s chances of inflammation caused by cardiovascular disease and fat accumulation are also significantly reduced.
6. Reduce stress levels.
Passerrello said there is a two-way relationship between immunity and mental health, and taking steps to control psychological stress levels can help maintain a healthy immune system. You can usually take measures such as mindfulness exercises, yoga, and meditation to reduce stress, or go for walks in nature and participate in social activities. This can also help release stress and maintain the function of the immune system.
7. Quit the smoking habit.
According to the Centers for Disease Control and Prevention (CDC), smoking damages the immune system and makes the body less able to fight disease. Passerrello added that smoking can impair the balance of the immune system and even increase the risk of autoimmune diseases. “In other words, smoking can easily cause immune cells to attack healthy cells in the body, causing greater harm to health.”
8. Improve sleep quality.
There is an interactive relationship between sleep and immunity, which means that high-quality sleep can improve the immune system, avoid the secretion of the stress hormone “cortisol”, and promote better mental health. Passerrello reminded that excessive stress will affect sleep quality and then affect the immune system. Therefore, you should maintain a good circadian rhythm in your life, go to bed at a fixed time, and avoid staying up late, reversing day and night, eating late night snacks and other behaviors that are not conducive to sleep.
Finally, Passerrello said that as we age, not only do our bodies have fewer immune cells, but they also take longer to respond to harmful bacteria, meaning the body becomes less efficient at fighting disease. Unfortunately, there is no single supplement or action that is guaranteed to strengthen your immune system and stop viruses from getting in. It is recommended that the public take good care of themselves as much as possible, develop good eating habits, exercise moderately, and maintain a good mood, which will help the normal functioning of the immune system and avoid suffering from the effects of diseases.
Source:
The immune system and psychiatric disease: a basic science perspective
The compelling link between physical activity and the body’s defense system
Variation in the human immune system is largely driven by non-heritable influences
Further reading:
