The temperature has dropped, and the climate is almost winter. At the turn of the season like this, the body tends to get sick because it doesn’t get used to the change. As the epidemic of the new coronavirus infection continues, we must be careful about influenza and norovirus for the winter. This year will be especially worrisome for families with small children and older families. Therefore, this time, I will explain “immunity” which is closely related to infectious diseases and poor physical condition. Improve your immunity with your diet, lifestyle, and prevent infectious diseases. While doing exercise you can also listen to music by using some tools such as Convert2mp3.
What is immunity in the first place? Be careful at the turn of the season. The tendency to get sick at the turn of the season is largely related to the weakening of immunity. What is immunity in the first place?
The function of immunity is “defense” that prevents pathogens such as viruses and bacteria from invading and “attack” that eliminates viruses and bacteria that have entered. The first is “defense” to prevent intrusion. We live surrounded by viruses and bacteria, which are constantly trying to invade our bodies. The skin (barrier) is the first to prevent these invasions and protect the body, which is “mucosal immunity (= defense)”. Mucosal immunity works mainly on the mucous membranes of the eyes, nose, mouth, and intestines. It prevents viruses and bacteria from entering the body through the mucous membranes and prevents infection. Next is the “attack” that eliminates viruses and bacteria. When a virus or bacterium breaks through mucosal immunity and invades the body, “systemic immunity (= attack)” works. In systemic immunity, immune cells catch and eliminate pathogens.
Reasons why immunity tends to weaken at the turn of the season
Why is it easy for the immune system to weaken at the turn of the season? The key to the normal functioning of immunity is the function of the “autonomic nerves”. The autonomic nerves include sympathetic nerves and parasympathetic nerves. The sympathetic nerves work mainly during physical activity and during the day. It increases the activity of the whole body, raises blood pressure and blood sugar, and collects blood in muscles and the brain. The parasympathetic nerves work primarily at rest and at night. It restores the body, enhances the function of internal organs, and regulates the immune function. It is important that the sympathetic and parasympathetic nerves work in a well-balanced manner.
Dietary points to boost immunity
Diet is the first important factor in boosting immunity. Introducing the nutrients you want to be aware of when choosing ingredients and the ingredients associated with them.
Not only bones and muscles, but also blood, skin, hormones, immune cells, and everything else that makes up the body is synthesized from proteins. Eat good protein, including meat, soy products, and dairy products.
Vitamin A (β-carotene) / Vitamin B2
Vitamin A (β-carotene) and vitamin B2 strengthen the mucous membranes and help the immune “defense” function. Vitamin A is abundant in green and yellow vegetables such as carrots, pumpkins, spinach, Japanese mustard spinach, garland chrysanthemum, and okra, and vitamin B2 is abundant in fish, liver, eggs, and dairy products.
Lactic acid bacteria and dietary fiber
The intestine, which absorbs nutrients, is an important player in immunity, and when the small and large intestines are combined, about 50% of the immune cells in the body are present. It is known that good bacteria such as lactic acid bacteria and dietary fiber regulate the intestinal environment and activate immune cells. Lactic acid bacteria are abundant in fermented foods such as natto, miso, soy sauce, pickles, and yogurt, and dietary fiber is abundant in vegetables, mushrooms, root vegetables, and seaweeds.
Phytochemicals are nutrients that are abundant in vegetables, legumes, and seaweeds, and activate immune cells. Phytochemicals also contain ingredients such as lycopene, isoflavones, and polyphenols. It is abundant in green onions, cabbage, bananas, soybeans, garlic, seaweed, mushrooms, etc.