Immune system and its meaning
The immune system is a collection of different organs, cells and substances that work in our body to protect us from illness. The human body provides a good environment for many viruses, bacteria, fungi and parasites, but the immune system restricts their access and development in the body, thus ensuring our health. The immune system is an entity that helps identify foreign microorganisms and its main function is to protect the body.
Can we strengthen our immune system?
This question is not quite right. In fact, we don't want it at all. When the immune system is overactive, autoimmune diseases may develop. It is our job to create the best possible conditions for the successful operation of our immune system; Our goal is not to interfere with the immune system. Supporting the immune system is a comprehensive approach that we look at in this article.
The immune system covers our entire body. Its most important parts include immune cells, some of which are constantly circulating in our vascular system, observing and identifying possible foreign substances - antigens. 70-80 % of the body's immune cells are located in the digestive tract. The intestinal microphlorora is often called "additional organs" because it performs many vital functions.
The microbiom and immune system of the digestive system form a close and friendly relationship, and only as a result of a successful cooperation, the immune system can function normally. The development of the immune system and the efficiency of the immune response go hand in hand with the development and composition of the intestinal microbiom. Intestinal microbes and mammals have evolved together, so as microbes receive a safe habitat, they provide regulation for many physiological functions, including protection against pathogens.
Changes in microbioma in an unbalanced diet, sitting -oriented lifestyle, stress, antibiotic use and other causes lead to changes in the interaction between the microbiome and the host, in this case man. As a result, health problems may occur, such as increased susceptibility to infections.
How to maintain health during the cold season?
When thinking about how to stay healthy during the cold season, the most important thing is to take care of the well -being of the digestive tract. If the digestive tract is healthy, it will be better able to fight disease -causing pathogens. That's why I start by making recommendations related to nutrition.
The food we eat affects the diversity and composition of the bacteria in the intestine, which in turn affects immune cells.
Eat a balanced diet.
In order for our immune system to work successfully, it is important to get enough protein daily. The optimum amount is 1 g of protein per kilogram of body weight. For example, if you weigh 60 kg, you need 60 grams of protein a day.
Protein sources in the diet are:
- Meat
- Fish and other seafood
- Dairy products
- Balls
- Legumes
- Soy products
Protein content in different products:
- Fat -free cottage cheese: 100 grams of 18 grams of protein.
- Kefir: 100 grams of 3 grams of protein.
- 1 egg: 7 grams of protein.
- 100 grams of salmon: 21 grams of protein.
- 100 grams of chicken breast: 22 grams of protein.
- 100 grams of cooked lenses: 8-10 grams of protein.
- Edamame beans: 100 grams of 11 grams of protein.
- Bean flour: 100 grams of about 26 grams of protein.
- Mozzarella: about 20 grams of protein.
To support immunity, it is also important to get enough fiber and antioxidants from whole grains, legumes, fruits, berries, vegetables, nuts and seeds. It is important to add that (especially during the cold season) the frozen vegetables, fruits and berries are also suitable for this purpose. It is a myth that freezed foods do not have the necessary nutrients. Although they contain fewer vitamins than, for example, freshly picked vegetables or berries, their nutrients are often better than long -distance products that have been on store shelves.
When switching to vegetables, fruits and berries, it is important to remember to consume at least 500 grams a day.
How much is this?
One tomato weighs about 150 grams, one banana about 100 grams, one paprika 150-175 grams, one pear about 150 grams. Although I do not recommend weighing vegetables and fruits, eating vegetables, fruit or berries at every meal, 500 grams is easily full. It is important to emphasize vegetables. For example, two of the three meals should contain vegetables and one fruit/berries. The daily amount of fruit/berries is about 200 grams, which corresponds to two fruits or 200 grams of berries.
Whole grain products (like buckwheat, whole grain rice, cereals, oatmeal and whole grain bread) are also an important part of the diet. In general, complex carbohydrates support microbiom. Whole grains contain protein, many vitamins and minerals, and such as vegetables, fruits, legumes, nuts and seeds, including fiber.
Fibers and their role in the immune system:
The fiber is a carbohydrate that is not broken down or absorbed in the digestive tract such as other nutrients. However, the fiber has many good qualities related to the immune system.
There are two types of fiber:
- Insoluble fiber You can find whole grains, fruits, vegetables (peel), nuts and seeds. It improves stomach function and reduces the risk of constipation.
- Soluble fiber There are legumes, fruits, nuts, seeds, vegetables and oats. It lowers the level of "poor cholesterol" in the blood and acts as a nutrition for a good bacterial strain in the intestine, which is essential for immunity.
The recommended daily fiber intake is about 30-35 grams.
The amount of fiber in different products:
- Pear or apple: about 6 grams.
- Avocado: about 10 grams.
- Carrot/beetroot: about 4 grams.
- Lenses: 5 grams/100 grams.
- Legumes: 7-9 grams/100 grams.
- Oatmeal: 10 grams/100 grams.
- Raspberries: about 6 grams/100 grams.
- Broccoli: about 3 grams/100 grams.
If you do not get enough fiber daily, do not try to eat 30 grams at a time the next day. It is important to increase the amount of fiber in the diet gradually. A sudden change can cause flatulence or other digestive problems.
Prebiotics are a good bacterial nutrition (fiber), while the probiotics are good bacteria, living microorganisms that help maintain healthy microbiom. These are available from food or dietary supplements.
Fermented foods such as sauerkraut, fermented cucumbers, kimchi, tofu and fermented dairy products - such as kefir, yogurt and milk - are probiotics. It is important to choose non -additive dairy products as added sugar can promote the growth of harmful bacteria.
Lactobacillus rhamnosus (Lactobacillus rhamnosus) stand out due to the support of their scientifically proven immune system. Probiotics that improve the intestinal microflora and immune response also include bifidobacteria. The combination of these bacteria not only helps to maintain a healthy intestinal microflora, but also promotes general well -being and strengthens the immune system.
Choice of Probiotics according to your needs It's a good idea to do with your doctor.
The importance of daily fat intake
Fat can be divided as follows:
Saturated fatty acids are common in animal fats (beef, goat, sheep and pork) and dairy products such as butter. Excessive consumption of these fats increases the risk of cardiovascular disease such as heart attacks and strokes, as well as Alzheimer's disease and cancer. Sources of plant -based saturated fats include palm oil, coconut oil and cocoa butter.
Unsaturated fatty acids, that is, so -called "good fats," are more recommended choices. These can be found in vegetable oils (olive and linseed oil), nuts, seeds and avocado. Unsaturated fats are also found in fish, especially fatty fish (salmon, trout, herring, etc.), and reduce blood cholesterol levels, cardiovascular and vascular disease.
Trans fat form a third group and are the most harmful to health. These fats should be enjoyed as little as possible. Trans fats are produced industrially in partial hardening vegetable oils and by heating vegetable oils at high temperatures such as baking, grilling and flaming.
What interferes with the immune system?
- Products containing sugar (sweets, sauces, yogurts, etc.). The product is low -sugar if it contains less than 5 grams of sugar per 100 grams. For adults, up to 25 grams of added sugar per day is recommended, which corresponds to 5-6 teaspoons.
- Products containing trans fat and saturated fats (chips, sausages, salami, smoked products, fast food and industrially prepared foods).
- Alcohol.
To ensure micronutrients
It is advisable to do blood tests to detect possible deficiencies. The most important values are:
-
Vitamin D, iron and ferritin.
Talk to your doctor about the interpretation of the results and any nutritional supplements.
Vitamins and minerals for immune system
- Vitamin C does not protect against illness, but it can shorten the duration of the disease and relieve symptoms. Because the body does not store vitamin C, it should be obtained daily from vegetables, fruits and berries such as currants, sea buckthorn, kiwi, peppers, green vegetables and citrus fruits.
- Zinc Can also shorten the symptoms of the flu. Zinc -containing dishes include beef, poultry, dairy products, oatmeal and seeds.
If you do not get enough vitamin C and zinc from food, you may consider using nutritional supplements according to your doctor's instructions.
Perga - a natural source of nutrients
The use of daily bee bread is another way to enrich your body with vitamins and minerals. Perga is a natural probiotic that contains a large amount of microorganisms and about 240 to 300 biologically active compounds. Perga extracts have proven to have antioxidant, fungal and antibacterial effects.
Perga contains a variety of vitamins such as vitamins A, B, C, E, D and K. Because vitamins are natural, the body is able to utilize them effectively. The parch also contains iron, magnesium, calcium, potassium, manganese and zinc.
Recommendation: Uga especially during the cold season, when the body is more susceptible to viruses and bacteria attacks and less fresh local food is available.
Some equally important things to maintain good health during the cold season.
The importance of sufficient daily water drinking in supporting the immune system is very important. Usually it is recommended to drink about 30-35 ml of fluid per kilogram of weight daily, and most of it should be clean water.
Good sleep is also very important.
Make sure you sleep for 7-9 hours every day and that your sleep quality is good. The best time to go to bed is before 10:30 pm. Not only does regular sleep deprivation increase the risk of heart disease, type 2 diabetes and other chronic diseases, it also significantly impairs our immune system.
Generally speaking, peace and rest are an essential part of good resistance. If a person experiences chronic stress and does not rest daily, a healthy diet and sufficient water will not help to avoid illness. It is important to reserve at least one day a week for real relaxation without plans and obligations, preferably surrounded by nature.
The importance of nature is enormous. Fresh air, sunlight and exercise are very useful to support the immune system. A good idea is to go for a walk or take your daily chores on foot. However, avoid excessive strain, as it is stressful for the body too. Regular exercise improves heart health, lowers blood pressure, helps with weight management and protects against a variety of diseases. An active lifestyle improves blood circulation and ensures a successful cycle of immune cells and antibodies in the body. The World Health Organization recommends adults for adults 150-300 minutes a week for adults. In addition, it is healthier to divide exercise into shorter periods at least three days a week than to complete all 300 minutes in one day.
And of course, you should not forget your daily hygiene. Wash hands, ventilate the rooms and avoid large crowds if necessary.
