The immune system is complex, but nevertheless it is possible to strengthen its work. On Medic’s Day we tell you what you need to do for this.
Immunity is the body’s ability to resist infections. A person has this defense mechanism from birth, but only partially. During life, this function is “pumped up”. In this, we are helped by the experience gained in battles with viruses, bacteria and other pathogens.
Immune cells can remember the enemy: if a similar virus or bacteria enters the body again, the immune system will immediately raise the alarm and launch the elimination mechanism. Thanks to this, we do not get sick with some diseases, such as chickenpox, again or suffer them in a mild form next time. To speed up the immune system’s learning, humanity has come up with vaccination.
The immune system works in close connection with the nervous, endocrine and other systems. It is impossible to influence its work with one action. To achieve the result, you will have to adjust different parameters.
1. Eat a healthy and balanced diet
With food we get substances necessary for the functioning of the whole organism, including the immune system. Different substances play their specific roles in maintaining the effective functioning of the immune system. For example, the amino acid arginine is important for macrophages – cells that capture and digest bacteria. It can be obtained from most protein-rich foods: fish, red meat, poultry, soy, whole grains and legumes, as well as dairy products. Vitamin A and zinc are necessary for the production of lymphocytes. Vitamin A and its derivatives are found in meat, fish, poultry, liver, dairy products, carrots, cabbage, spinach. Sources of zinc are beef, pork tenderloin, chicken, seafood, legumes, pumpkin seeds, almonds.
To maintain active immunity, it is recommended to stick to the most varied diet possible and remember the basic rules of healthy eating.
- It is important to consume at least 400 g of vegetables and fruits per day (not counting potatoes).
- Fats should make up no more than 30% of the daily caloric intake, mainly unsaturated: fish, avocado, nuts, sunflower and olive oil.
- It is necessary to minimize the consumption of trans fats – spreads, margarine and products with their addition: frozen semi-finished products, ready-made pies, cookies and cakes.
- Free sugars should make up no more than 10%, and ideally no more than 5% of your caloric intake. This includes any sugar you use, as well as any sugar added to foods and drinks by manufacturers.
- Consume no more than 5 g of salt per day, it is better to use iodized salt.
2. Monitor your weight
Scientists believe that excess weight has a negative effect on the activity of leukocytes. This, in turn, worsens the immune response and can reduce the effectiveness of vaccination. Underweight is also associated with weakened immunity and more frequent colds. The normal weight indicator depends on age, body type, and level of physical activity. It is convenient to use BMI (body mass index) for assessment. You can calculate it using our service .
3. Do not smoke or abuse alcohol
Smoking affects both innate and acquired immunity, weakening resistance to infections. According to the WHO, there is no safe dose of alcohol, since drinking alcohol in general is associated with health risks.
4. Do sports
Regular exercise helps reduce pain. Exercise improves blood circulation and releases stress hormones such as cortisol, which suppresses the immune system.
5. Get enough sleep
Getting enough sleep can improve the effectiveness of lymphocytes, the cells that fight infections. Chronic sleep deprivation is associated with a high risk of obesity, which in turn reduces immunity.