Maintaining immunity is something that each of us wants to do, as it is directly related to our health and quality of life. But, you know what?
Immunity is influenced by a variety of factors, including our age, mental state, eating habits, and lifestyle.
As we age, our immune system gradually ages, a process called immunosenescence.
Over time, the number and function of immune cells may gradually decline, making older people more susceptible to infections and more difficult to fight off these diseases.
That's why we often say to give more care and protection to the elderly, because their immune systems may not be as strong as they were when they were younger.
You may not expect that our emotional state can also affect immunity. Studies have shown that negative emotions, such as long-term sadness and anger, can trigger disorders in the endocrine system and reduce immunity.
When a person is in a state of stress, the body secretes more stress hormones such as cortisol, which, if at high levels for a long time, can suppress the function of the immune system and make us more susceptible to illness.
Let's talk about the impact of eating habits and lifestyle. Irregular eating habits and unhealthy lifestyles, such as staying up late, smoking, and drinking too much, can take a toll on the immune system, leading to a decrease in immunity.
Our body is like a machine that needs proper "fuel" and "maintenance" to function properly.
In short, maintaining immunity is a comprehensive effort that requires effort in all aspects of our lives.
Only by establishing healthy lifestyle habits and maintaining a positive mindset can our immune system function optimally and help us fight off disease and enjoy a healthy life.
Get enough sleep
Adequate sleep is often overlooked in our daily lives, especially in this fast-paced modern society.
However, scientific studies have repeatedly emphasized that a good night's sleep is not only the key to the body's rejuvenation, it also plays a vital role in maintaining and boosting the immune system.
One of the key functions of sleep for the immune system is to increase the activity of T cells. T cells are a type of white blood cell in our immune system that recognizes and attacks invading viruses or bacteria.
Studies have shown that a good night's sleep can enhance integrin activity on the surface of T cells, allowing them to fight pathogens more effectively.
In short, a good night's rest can directly strengthen your immune cells, making them more ferocious and effective when encountering invaders.
As they age, older adults are more susceptible to infections and diseases. However, getting enough sleep can help slow down this process and keep the immune system alive and efficient.
Not only is this crucial for seniors, for anyone of any age, maintaining good sleep habits is a smart choice to stay healthy.
Stress is another important factor that affects immunity. During the day, when faced with stress, the level of adrenaline in the body increases, which suppresses some key activities of the immune system.
During night's sleep, adrenaline levels drop and the immune system is restored and strengthened. Therefore, a good night's sleep not only helps us relieve stress during the day, but also directly strengthens our immunity.
Of course, we shouldn't ignore the risks that come with persistent sleep deprivation. People who lack sleep often have weaker immunity and are more susceptible to chronic stress and depression, further reducing their immunity.
Therefore, ensuring that you get enough and quality sleep each night is essential to keep your immune system functioning efficiently.
By optimizing our sleep habits, we can put our bodies in the best position to defend themselves against various disease challenges.
Regular daily routine
Our body has a magical internal clock, the biological clock, which acts like a precise commander and controls various biological processes in our body, including hormone secretion, metabolic circulation, and immune function.
This clock is closely synchronized with the natural light period and determines our daily behavior patterns, such as when to eat and when to sleep.
But, did you know that if we don't have an irregular routine, especially habits like staying up late and eating late-night snacks, it can actually seriously interfere with this delicate system, thereby weakening our body's resistance to infection.
Studies have shown that our immune system's defenses fluctuate throughout the day, and at night, when we should be resting, this defense is often at its weakest.
This means that at night, when the immune system is already weak, if we are awake, especially if we are eating or staying up late, it is easier for viruses and bacteria to take advantage of it.
This is because the circadian clock affects the orchestration and function of immune cells, such as the regulation of inflammatory responses and the elimination of pathogens.
Studies have shown that disruptions to normal circadian rhythms, such as frequent jet lag and irregular sleep patterns, can affect the efficiency of these immune cells.
Unhealthy lifestyle habits, such as eating at night, can lead to metabolic disorders that not only affect weight, but can also lead to a chronic inflammatory state that further suppresses the immune system.
So, to keep our immune system fighting, we need to be in harmony with our biological clock. This includes getting enough sleep at night, trying to avoid staying up late and snack, and ensuring a regular rhythm of life.
A good night's sleep not only helps the body rejuvenate, but it also ensures that the immune system is rested and rebuilt, allowing it to fight foreign pathogens more effectively.
Moderate exercise
We need to know that the relationship between exercise and immunity is not simply one plus one equals two. In fact, the relationship between the two is more like a choreographed dance that requires precise steps and the right amount of intensity.
Scientific studies have shown that regular moderate exercise can significantly increase the rate at which our immune cells circulate, which means that these brave little warriors can patrol your body faster to spot and attack invading viruses and bacteria.
More specifically, moderate exercise boosts the activity of our macrophages – these guys are like scavengers in the body, dedicated to devouring those bad ass pathogens.
In addition, regular and moderate exercise has also been shown to reduce the chance of catching a cold, which is undoubtedly good news for those who often feel that they are prone to illness.
However, like any good thing, it is too much. Excessive strenuous exercise can put a strain on the immune system, causing a temporary decline in its defenses.
After a marathon of high-intensity exercise, the body is almost overdrawn, and the immune system is like opening a door to bacteria and viruses that are already looking for opportunities.
To avoid this, we can refer to the so-called "J-curve" theory. This theory states that moderate regular exercise will improve our immunity, while excessive and especially long-term high-intensity exercise in a row may lead to a decrease in immunity.
Therefore, it is important to find your personal sports "sweet spot" – the optimal balance that will stimulate your energy and maintain your immunity.
Don't forget, in addition to physical exercise, it's also important to maintain your mental health.
Stress can also affect the performance of the immune system, so make sure you give yourself enough psychological support as well as pursuing physical health, such as meditating, gathering with friends, or doing other activities that make you feel relaxed.
Moderate exercise is definitely an effective means to boost immunity. Remember, persistence is key, don't overdo it, keep the harmonious dance between exercise and immunity to keep your body and mood at its best!
Let's get moving, let's get moving, and cheer for health!
Eat a balanced diet
Did you know that a balanced eating pattern not only keeps your body healthy, but it's also the secret weapon to boost immunity?
Nutrient diversity is the foundation for building a balanced diet. Vitamins C and D, as well as minerals such as zinc and selenium, are essential for the proper functioning of the immune system.
For example, vitamin C is not only a powerful antioxidant that helps reduce cell damage caused by free radicals, but also promotes the repair of damaged tissues. Vitamin D, on the other hand, helps regulate the immune system and enhances the body's ability to fight off pathogens.
Don't underestimate dietary fiber, it's also a key player in boosting immunity. Dietary fiber promotes gut health, which directly affects the distribution and function of immune cells.
In fact, the gut is known as our "second immune system", and a healthy gut microbiome can effectively regulate the immune response and fight disease.
Make sure you consume enough vegetables and fruits every day, which are rich in antioxidants and vitamins in these natural foods that are essential for boosting your immune system. Things like tomatoes, citrus, and berries all contain a lot of antioxidants that can help fight infections.
Compared to refined grains, whole grains contain more fiber, B vitamins, and minerals, all of which are essential to support immune system health.
Fish, lean meats, legumes, and nuts are all good sources of protein. Protein not only supports the body's structure and cell building, but is also the building block for maintaining the normal functioning of the immune system.
Too much sugar and processed foods can increase the level of inflammation in the body, which can weaken the immune system, which can increase the risk of infection.
Due to the unbalanced diet of mainland residents, the intake of vitamin A, vitamin B1, B2 and C is generally lower than the recommended amount, and this unbalanced eating habit may lead to a decrease in immunity.
This reminds us to pay attention to whether our diet is meeting the needs of our immune system. Based on the above information, we can see that a balanced diet is essential for maintaining and boosting immunity.
References are as follows:
[1] Research progress on the correlation between chronic insomnia and immune function
[2] Cell: Don't stay up late! Don't eat supper! Because your immune system doesn't stay up with you...