"Did you know that in our community, Uncle Zhang, an active elderly man who regularly attends tai chi classes, has been taking frequent leave of absence for a cold recently. His doctor told him that it wasn't just a common cold, but that his immunity was waning. "
This story may not sound strange. As they grow older, middle-aged and elderly people like Uncle Zhang often face various health challenges. However, there is one key factor that is often overlooked, and that is immunity. Immunity not only affects our resistance to minor illnesses like colds, but more importantly, it plays a vital role in fighting off various viruses, even those that can be life-threatening.
Immune system: The body's guardian army
There is an army of many cells and organs that patrol the body day and night, protecting the body from viruses and bacteria. This is the immune system, which acts like an invisible guardian that silently functions in all corners of the body.
It is important to understand that the immune system is made up of two parts: innate immunity and adaptive immunity. Innate immunity is a defense system that is present from birth, and it provides rapid but non-specific protection. For example, the skin and mucous membranes are part of innate immunity, which blocks the invasion of foreign microorganisms. Adaptive immunity, on the other hand, is a defense against specific pathogens, remembering pathogens that have been encountered in the past, so that they can respond more quickly the next time they encounter the same threat.
As we age, the immune system changes. Studies have shown that the number and function of immune cells gradually declines as we age. For example, one study found that people over the age of 60 had fewer numbers of certain types of immune cells than younger people. This explains why older people are more susceptible to diseases such as the flu and pneumonia.
However, there is no need to worry too much. Although immunity decreases with age, the function of the immune system can still be maintained to a large extent through a healthy lifestyle and a nutritionally balanced diet. In fact, simple daily activities, such as regular walks or moderate exercise, can have a positive effect on the immune system.
Immunity: The body's natural shield
The immune system, this complex network in the body, is the first line of defense against viruses. Imagine it being like a well-trained army, ready to deal with invaders. When a virus invades, the immune system immediately activates to identify and attack these foreign threats.
However, immunity is not set in stone. As we age, the efficiency of the immune system may decrease. This is why middle-aged and older adults are more susceptible to influenza and other viruses. For example, one study showed that adults over the age of 65 were three times more likely to be hospitalized with the flu than other age groups.
What's more interesting is that the strength of immunity is also related to the individual's lifestyle. A balanced diet, regular exercise, and adequate sleep can all significantly boost immunity. Conversely, long-term stress, poor diet Xi habits and lack of exercise can weaken immunity.
It's worth mentioning that the immune system doesn't always work perfectly. Sometimes, it can overreact, attack the body itself, or lose its efficiency in responding to the virus. But with a few simple lifestyle changes, the efficiency of the immune system can be significantly improved and the body can better protect the body from the virus.
A practical way to boost immunity
Improving immunity is not only the key to fighting the virus, but also the cornerstone of health and longevity. Here are some specific and effective ways to help middle-aged and elderly people improve their immunity.
A nutritionally balanced diet is essential. A balanced intake of various nutrients, especially foods rich in vitamins C and E, zinc and β-carotene, has a significant effect on boosting immunity. Citrus fruits and leafy greens, for example, are not only delicious but also rich in vitamin C, while nuts and seeds are good sources of vitamin E. According to the American Journal of Nutrition, these nutrients help boost the function of immune cells.
Moderate exercise is another key to boosting immunity. It does not mean doing high-intensity exercises, but through light to moderate exercises such as walking, yoga or tai chi. According to the British Journal of Sports Medicine, regular physical activity can improve the response of the immune system and reduce the risk of viral infections.
Sleep should not be neglected either. Getting enough sleep is essential for the immune system. During sleep, the body repairs itself and regulates immune function. A study in the journal Sleep Medicine Reviews showed that adequate sleep can boost the activity of immune cells to help fight off viral infections.
Reducing stress is also an effective way to boost immunity. Long-term stress can weaken the immune system. Engaging in relaxation activities, such as meditation, listening to music, or gardening, can be effective in reducing stress levels.
Not to be ignored is to avoid bad Xi habits such as smoking and excessive alcohol consumption. These Xi have a significant negative impact on the immune system.