"How can we improve our immunity to reduce cancer risk?" The topic originated from the research of experts at the Beijing CTC Cancer Biotherapy Center: although the causes of cancer are diverse, not all people in high-risk settings will develop cancer. The key lies in the strength of each person's immune system. So, in the face of this discovery, how should we improve our immunity to reduce the possibility of cancer?
First, we need to understand what immunity is. Simply put, immunity is our body's ability to fight pathogens and foreign substances, and it includes a complex set of biological mechanisms. A strong immune system can effectively identify and destroy potential cancer cells. So, how can this protection mechanism be enhanced?
Healthy diet: A balanced nutrient intake is essential for the immune system. A healthy diet that includes enough vegetables, fruits, whole grains, and high-quality protein provides essential vitamins and minerals to support immune function.
Moderate exercise: Moderate physical activity has been shown to improve the efficiency of the immune system. At least 30 minutes a day of moderate-intensity exercise, such as brisk walking, swimming, or cycling, can help boost immunity.
Get enough sleep: Sleep is essential for the recovery and regulation of the immune system. Adults typically need 7 to 8 hours of quality sleep per night.
Stress reduction: Long-term stress can weaken the immune system. Learning Xi Xi stress reduction techniques, such as meditation, yoga or simple deep breathing exercises, can help your body cope better with stress.
Avoid bad Xi: Quitting smoking and limiting alcohol consumption are important to boost immunity.
4 factors that make your immunity lost
As a medical expert and self-media author, I am well aware of the importance that middle-aged and elderly people attach to health information. Today, I would like to share some knowledge about immunity, specifically how it affects our daily lives. Our immune system is a critical line of defense that protects us from disease, but it can be affected by a variety of factors.
The dangers of sleep deprivation
First and foremost, getting enough sleep is essential for maintaining a strong immune system. While we sleep, the body produces a variety of immune factors to strengthen the defense system. However, staying up late can weaken this mechanism, leading to a decrease in immunity. The result is not only a feeling of tiredness and lack of energy, but also an increased risk of colds and allergies.
The effect of mood swings on immunity
Secondly, our emotional state also has a significant impact on immunity. Persistent negative emotions, such as stress and depression, can weaken the immune system and may even lead to endocrine disorders. This condition is especially pronounced in women and can cause irregular periods, a greater susceptibility to colds, and an increased risk of certain chronic diseases such as thyroid nodules and breast hyperplasia.
The dangers of a sedentary lifestyle
In addition, sitting for long periods of time is also a challenge to the immune system. Sitting for long periods of time not only affects blood circulation, but may also increase the risk of certain types of cancer, such as bowel cancer. This is because sitting for long periods of time slows down intestinal peristalsis and prolongs the stay time of harmful metabolites in the body.
The effect of age on immunity
Finally, as we age, our immune system gradually ages. This process is especially pronounced in older people with chronic diseases such as diabetes and chronic bronchitis, who have weakened immunity and are more susceptible to various pathogens.
In summary, in order to maintain a healthy immune system, we need to pay attention to our sleep quality, emotional management, lifestyle, and health maintenance as we age. In these ways, we can better protect ourselves from diseases.
How to tell if your immunity is out of balance?
Frequent colds: If you find yourself catching colds easily every passing season, and each cold lasts for more than a week, it could be a sign of weakened immunity.
Gastrointestinal problems: When you are more susceptible to digestive tract infections than others, such as diarrhea after eating the same food, it can also be a sign of weakened immunity.
Unexplained fatigue: Fatigue and lack of energy even when you get enough sleep and have a regular routine, which may be a sign of insufficient immunity.
Memory loss: If young people experience memory loss, such as frequent forgetting, it may not be a simple forgetting, but a manifestation of weakened immunity.
If you experience the above symptoms, it is recommended to consult a medical professional for a corresponding health check-up and lifestyle adjustments to improve immunity.
Improve your immune function Memorize 4 sets of numbers
1. Regular diet: three meals are indispensable
In order to maintain good health, middle-aged and elderly friends should pay attention to eating regularly. Regular and quantitative meals are not only good for maintaining physical function, but also help to achieve a balanced intake of nutrients.
2. Balanced nutrition: four major food groups
A healthy eating plan includes the following four main food groups:
Whole grains and staple foods: 150 to 500 grams of whole grains, mixed beans, potatoes, etc. per day. For example, add some brown rice or oats when cooking rice.
Fresh fruits and vegetables: Make sure you eat fruits and vegetables of a variety of colours, especially dark greens, which should account for half of your total intake.
High-quality protein: Protein is essential for the immune system. The recommended daily intake is 65 grams for men and 55 grams for women. Older people and special groups may need more. Common sources include lean meat, eggs, and soy products.
Essential oils: Use 2 to 3 tablespoons of oil (about 25-30 grams) in daily cooking and try to diversify the sources of oil.
3. Diversity: Ensure a rich variety of foods
To get the most nutrients you need, your daily diet should include at least 12 different foods and expand to more than 25 in a week, which can help promote nutritional integrity and health.