Feeling bad in the morning? And in the evening? Do you get sick more often than once a year? Any problem can be described here, because the culprit has been invented for a long time. Immunity. fell down And did not rise. It's a pity that he seems so unstable to us. But let's separate the truth and still protect the one who was created to protect us. And at the same time, we will find out why a single vitamin will not save us.
We will find out together with biologist Anastasia Kaliga. Anastasia is the co-founder of the Nodiet School of healthy eating and practices as a sports nutritionist and nutritionist.
What is immunity?
Immunity is, in fact, the army of our body, which protects against infections, viruses, toxins and other "strangers" without days off or breaks for lunch. It consists of two main parts: innate and acquired immunity.
Innate immunity
Innate immunity is the first line of defense that reacts instantly. And in its composition there are not so few barriers:
- skin
- mucus (yes, yes, in the nose - that's him)
- acid in the stomach (it's not for nothing that the pH there is ~1.5. Trying to change it, we only weaken our defenses)
- enzymes of our sweat and tears
- cells of the immune system
Acquired immunity
Acquired immunity is, so to speak, a more advanced level that "remembers" previous attackers and hits them with greater accuracy. Because recognizing is only part of the story. You still need to be able to destroy this substance.
How does acquired immunity work?
Acquired immunity is regulated by cells and organs of our body, such as:
- spleen,
- thymus,
- marrow,
- lymph nodes.
When a foreign substance enters the body, these cells and organs create antibodies and lead to the proliferation of immune cells (including various types of leukocytes) that are specific for this harmful substance, that is, recognize only it.
Just imagine, specially trained cells. They attack and destroy the "stranger". Thus, our immune system adapts, remembering the foreign substance. And next time they will get rid of it even faster. You can help the body train and avoid serious consequences of the disease. Get vaccinated.
It is believed that thanks to the acquired immunity, we can get sick, for example, with chickenpox only once in our life. Although there are nuances, of course. Viruses can survive. After recovery from chicken pox, the virus can enter the nervous system and remain inactive for years. Sometimes it still reactivates and enters the skin via nerve pathways, forming shingles.
Why can allergens, viruses and inflammation activate the immune system?
Besides the "alien" system, what else triggers our immunity?
- Antigens, one of which are allergens. The answer can be very hyperactive. And although not everyone is equally sensitive, with age a reaction may appear that was not there before.
- Inflammation , which, when short-lived, is an absolutely normal and even useful process, this is how our immunity works. When pathogens attack healthy cells and tissues, mast cells (a type of immune system) counterattack and release proteins called histamines, which cause inflammation. Inflammation can be accompanied by pain, swelling and secretion of fluid to help "wash out" pathogens. Histamine also sends signals to release even more white blood cells to fight pathogens. But chronic inflammation constantly keeps the immune system on standby. And this, as we understand, will not have good consequences.
- Autoimmune diseases, when the focus of "self-other" shifts. It's amazing how our defender is so active that it looks for targets in healthy cells. Immunity is essentially an aggressor. Just works on our end. With autoimmune diseases, everything is not like in an ideal world. Do not forget about this when you are looking for "what to raise immunity". Because there are not always alien goals.
Why does immunity decrease?
Many factors affect this:
- age, because the efficiency of the body's work decreases. Plus, age is associated with insufficient consumption or assimilation of nutrients
- air pollution
- a nutritionally unbalanced diet is not only excessive sugar consumption or insufficient hydration - there are always several reasons
- excessive alcohol consumption
- chronic diseases
- constant stress
- lack of sleep
How to strengthen immunity?
The main question is how to help our body with protection? Not everything depends on us, but we can do something.
Food
Balance is a must. We cannot voluntarily withdraw from a product group. The diet should contain proteins, fats, carbohydrates and definitely vegetables, fruits, berries and greens. But there is another important reason why nutrition is key to immunity. This is our intestine, which is the main site of immune activity and production of antimicrobial proteins.
Microbiome
The gut microbiome is trillions of bacteria. Their number of cells is greater than human, the number of their genes is greater than the number of genes of the host's organism. And these bacteria are so powerful that they take over about 70% of our immunity. Intestinal bacteria can synthesize vitamins, can affect the absorption of nutrients, can even control our mood.
And we can make them live well. Products with probiotics, i.e. fermented products (fermented - not to be confused with pickled) help to settle beneficial bacteria in the intestine.
- kefir
- yogurt
- kimchi
- miso
Foods with fiber to help feed these bacteria.
- vegetables
- fruits
- berries
- green
- nuts
- seed
- porridge
And now that you know how much these little organisms do for us, the question of nutrition is already approaching the priority, right?
Restriction of bad habits
The next step is to deal with alcohol, if there were problems. And ideally, don't smoke either.
Checkup of the body
Regular checks of the body. It is impossible, for example, to remove anemia with beef liver, and to correct vitamin D deficiency with the sun within 15 minutes.
Physical activity and sleep
Physical activity, but in moderate amounts. Sleep is a must. Ideally, 7-9 hours, although nuances are possible. No screens before bed. Don't forget to lower the temperature because the heat makes us wake up. And if you suddenly need to wake up and go to the toilet - do not turn on the light. We hope you will find your way))
Stress and its control
Ideally, learn to work with stress. We understand that it is easier said than done. And, by the way, there is adequate stress. For example, when you unexpectedly got a diploma or when you received a Nobel Prize or even when you were scared. Problems begin with chronic stress. And here there is no one way for everyone - therapy, meditation, hobbies, physical activity. Try different options. This is a very individual story.
Hygiene
And it is impossible not to mention hygiene. Wash your hands after going to the streets, hospitals and choose safe food, separate boards for meat and vegetables and observe the correct cooking temperature. But paradoxically, excessive hygiene can be harmful. Therefore, as an option, remove antibacterial soap from every corner. And if you were thinking about a pet - now is the time.
