The flu season is coming, please accept these dry goods to improve immunity!
Editor’s note:An autumn rain is a cold, and the temperature begins to drop after autumn. If you don’t pay attention, you will easily catch a cold. Autumn is also the season of high incidence of respiratory diseases. Today, let’s talk about the topic of immunity. Is getting sick a low immunity? Why are some people immune to influenza virus? What can be done to improve immunity?
What is immunity?
1. Defensive power
The most basic function of the immune system is the ability to resist and remove various microorganisms, so that the human body will not be invaded and infected by pathogens. In other words, resistance is the most basic function of immunity.
2. Self-stabilizing force
Not being invaded and infected by external pathogens is an important condition for the body to maintain internal stability. For example, the spleen with many immune cells with powerful phagocytosis can "detect" the red blood cells in the blood, and eliminate the aging and abnormal red blood cells through phagocytosis, thus maintaining the vitality of the blood. With the increase of age and the aging of the body, the immune homeostasis of the human body will continue to decline, which is also an important reason for the frequent occurrence of vascular diseases in middle-aged and elderly people.
3. Monitoring power
Everyone is constantly producing tumor cells and being infected by various viruses, but not everyone will suffer from tumor diseases or virus-infected diseases. The reason is that the immune system can remove these "bad molecules" through immune monitoring mechanisms such as NK cells, thus protecting the human body from the threat of tumor and virus infection.
4. Discrimination
Excellent weapons and equipment can’t hit everyone, so it’s very important to identify friends and enemies. The body’s immune system has the ability to recognize itself and foreign antigens, tolerate itself and reject foreign antigens.
Correct immune recognition is the beginning of the correct function of the immune system. However, in some cases, if there is an error in immune recognition, it may lead to immune dysfunction and immunopathological damage. For example, rheumatoid arthritis is caused by this mechanism.
5. Activation power
After the immune system recognizes friends and enemies, T lymphocytes and B lymphocytes will be activated, proliferated and differentiated, and then immune response effect products such as antibodies or sensitized lymphocytes will be produced. The aging of immune cell function in the elderly will lead to the decline of immune activation. After being infected with pathogens, the specific immune activation speed is slow, and it is more prone to serious pathogen infection.
6. Effect force
Antibodies and other response effect products produced by immune response are the main weapons for the body to remove pathogens. For example, when hepatitis B virus infects the human body, the human body will produce a variety of antibodies, but only antibodies against hepatitis B virus surface antigens can prevent hepatitis B virus from infecting liver cells.
7. Adjusting force
Killing one thousand enemies and losing eight hundred, this business is not cost-effective. This requires the body’s immune system to have good regulatory ability. At the same time, the pathogen can be eliminated, and the adverse reactions of immune response such as immune pathological damage and fever can be avoided. If there is an abnormality in human immune regulation, it is terrible, and it will die seriously, and it will kill itself.
Five "pits" of immune cognition,Jump away, don’t get stuck!
Myth 1. Illness is caused by low immunity.
People’s disease state is caused by many reasons, infectious diseases often have clear biological pathogenic factors, and non-infectious diseases are more complicated, often due to multiple causes and one fruit, and are caused by long-term exposure and accumulation. Whether a person is sick or not, the ability of the immune system is only part of the reason, and it is often not the decisive factor.
To give the simplest example, for example, when bacteria and viruses attack, the number of germs in daily contact is not much, and the immune system that works normally can completely resist; However, when inadvertently contacting with patients with infectious diseases, lack of protection will cause a large number of germs to enter the human body, even if the immune system working normally is unable to resist, it will cause illness.
Myth 2. The stronger the immune function, the better.
The immune system itself is a double-edged sword. It can protect your body, or it may hurt your body. If we simply increase some immune cells or improve some immune response ability, we may break this balance and induce other diseases.
For example, if the immune defense is too strong, under the stimulation of allergens, tissue damage or dysfunction will occur, which can trigger allergic reactions; If the autoimmune homeostasis function is too strong, it will lead to autoimmune diseases, which show that the immune system attacks its normal cells, such as lupus erythematosus, rheumatoid disease, asthma, hyperthyroidism, multiple sclerosis and so on.
Myth 3. Health products can improve immunity.
It is dangerous to assume that taking a health care product can really increase some immune cells or enhance the function of some immune organs. The immune system must maintain a balance between itself and the functions of various organs of the body. Its function is too weak to achieve monitoring and defense. If its function is too strong, it will cause allergies and autoimmunity.
Up to now, scientists have not found any health care products that have been proved to increase immunity and reduce the risk of infection. Therefore, health foods that claim to increase immunity actually have no effect.
Myth 4. Drugs can improve immunity.
At present, there are a few drugs, such as thymosin, which can help patients whose immune system function is suppressed and improve their immune ability. Thymosin can enhance patients’ immune response to viral vaccine (influenza vaccine or hepatitis B vaccine), and make their antibody level increase significantly after vaccination. Some anti-virus and anti-tumor drugs also have the function of regulating immunity, such as interferon. However, these drugs have strict indications and are not suitable for ordinary people for specific patients. Whether it is necessary to use immunomodulatory drugs requires the diagnosis of clinicians and the use under the supervision of doctors.
Myth 5. The best way to improve immunity is to eat well.
By improving diet and nutrition, it is indeed possible to enhance human immunity to a certain extent. We can often see that people in poor areas are malnourished and more susceptible to diseases.
The key to dietary nutrition is not to eat well, but to eat scientifically and balanced. Ensuring the intake of high-quality protein is part of a healthy diet, but it cannot be emphasized blindly. If you eat too much, it will lead to overweight and obesity and a series of chronic diseases, such as cardiovascular and cerebrovascular diseases, diabetes, etc., and the risk of cancer will also increase, and the result will not be worth the candle.
Improve immunity,This exercise is more effective.
On the basis of balanced diet, exercise is effective for improving immunity. Long-term moderate-intensity exercise can make immune cells more widely distributed and their functions can be continuously improved; And strenuous exercise for a long time may lead to a significant decline in immunity after exercise and a slow recovery.
Therefore, regular exercise will gradually improve the basic immunity level, which is the lasting immunity we need. However, exercise can’t be stored to improve immunity, that is, if you don’t exercise for a long time, this health benefit will gradually disappear.
The best exercise to improve the body’s immunity is moderate-intensity exercise for 30 minutes to 45 minutes each time, about 5 times a week, and for more than four weeks.
What is moderate intensity exercise? Athletes feel that their breathing and heartbeat are obviously accelerated, they can talk but can’t sing, and they sweat slightly. At this time, the exercise intensity basically reached the medium intensity. You can also judge whether you have reached moderate intensity by your heart rate. Simple algorithm: If your heart rate is within (170-age)+(10-20) times, you will have reached moderate intensity aerobic exercise.
Only when moderate-intensity exercise is achieved, breathing and blood circulation are accelerated, and metabolism is increased, can we mobilize all aspects of the body’s functions, promote the functions of cells, tissues, organs and body systems, and improve immunity. If the intensity of exercise is not reached or the exercise time is not reached, or if you fish for three days and dry the net for two days, you will not get good health benefits.
Recommend several moderate-intensity aerobic exercises:
Outdoor non-group sports
1. Jogging
Many people can’t keep jogging for 30 minutes. What should I do? It is recommended to combine advanced walking and running. Run for a while, then continue running. Don’t run too fast, run slowly. Physical fitness has gradually improved, and then continue jogging for 30 minutes to 45 minutes.
Running is too tiring. Can we take a brisk walk instead of jogging? For most healthy adults, it is difficult to achieve moderate intensity in walking, and the increase of heart rate and breathing will not be too obvious, and the effect of exercise will be greatly reduced. Therefore, running is better than walking.
2. Ride a bike
It is also a very good moderate-intensity aerobic exercise to ride a little faster and reach the point where breathing and heartbeat are obviously accelerated.
Cycling exercise is especially suitable for obese people, and the pressure on the knee joint is much smaller. Wearing a mask while riding can also avoid air pollution on the road. Intermittent exercise can be used to improve the effect of riding exercise, that is, fast for a while, slow riding to catch my breath, and then fast for a while, alternating speed and speed. Always wear a helmet when riding.
Family indoor exercise
1. Use fitness equipment
There are spinning bikes, rowing machines and elliptical machines, which are very good home aerobic exercise equipment.
2. Exercise with bare hands or small instruments
Use your own weight to exercise large muscle groups and improve your breathing and heart rate. For example, fighting exercises or sports with dumbbells and elastic belt are all good choices.
Tip: Eating like this can improve immune function.
1. Keep healthy with three meals a day.
If you want to keep your resistance, you must eat three meals. You can’t cut down on meals. You can’t eat one meal a day. You should eat breakfast, lunch and dinner.
2. Make sure four kinds of food every day.
Ensure four kinds of food every day. These four categories of food should include cereals, that is, grains; Vegetables and fruits; High-quality protein food; The fourth is oils and fats. Eat at least four kinds of food every day.
3. Ensure more than 12 kinds of food every day.
Eat at least 12 kinds of food in these four categories every day. This kind of nutrition can help you improve your resistance.
4. Eat at least 25 kinds of food a week.
Eating at least 25 kinds of food a week is considered to be a diet with balanced nutrition and enhanced resistance.
In short, we eat at least three taels of grain, that is, cereals and potatoes, and not more than a catty, which is the staple food of 3-10 taels a day. This includes rice, white flour, sweet potato, yam, taro and potatoes.
The second is vegetables and fruits. You should eat one to two kilograms a day, which can meet the basic needs of nutrition. We can not only supplement enough vitamins, but also eat the dietary fiber we want.
The third is to eat good things in place, that is, meat, eggs, milk, and bean products. Among them, you should eat at least two or three ounces of meat every day, eat one or two eggs, drink one or two bags of milk, and eat a little tofu, which constitutes a high-quality protein combination that can enhance physical fitness and enhance resistance.
Finally, there should be a little oil for protection, 2~3 spoonfuls of oil every day. (People’s Health Network is integrated from Healthy China and Guangming.)