Step 1: Immunity, Don't Think Hard!
These days, we
hear the word "immunity" a lot. If I catch a cold easily or feel tired often, I'm also worried that my immune system has weakened. Immunity is like a strong shield for our body. It plays a very important role in constantly protecting us from viruses, germs, and things that are harmful to our body.
But you don't have to think that developing immunity is complicated and difficult at all. Even the smallest changes in habits can make your immune system strong enough. Starting today, I'll teach you the easy and simple ways to start and the scientific principles step by step.
Step 2: Basic habits to take care of immunity in daily life
The first step in strengthening immunity is a balanced diet and adequate sleep. These two are the most basic fuels for our body's immune system to function normally.
1. Boost your immunity with the joy of eating!
When it comes to foods that are good for immunity, you may only think of fruits rich in vitamin C, but in fact, it is much more important to eat various nutrients evenly.
Vitamin C: It has antioxidant properties to protect immune cells and helps improve white blood cell function. It is rich in citrus fruits, kiwis, strawberries, and broccoli.
Zinc: It is an essential mineral for the growth and activation of immune cells. It is found in oysters, beef, nuts, and more. Lack of zinc can lead to decreased immune function.
Vitamin D: It plays an important role in regulating the immune response. It can be consumed in the sun or through salmon, mackerel, and mushrooms. In particular, vitamin D is known to help prevent autoimmune diseases as well.
Probiotics: Intestinal health is directly related to immunity. This is because about 70 percent of our body's immune cells are present in our intestines. Managing intestinal health by increasing beneficial bacteria through fermented foods such as kimchi, yogurt, and soybean paste is very helpful for improving immunity.
2. Sleeping well is the best medicine!
Sleep is not just a rest. While we sleep, our bodies repair damaged cells and reorganize our immune systems. Lack of sleep increases the secretion of cortisol, a stress hormone, which reduces the function of immune cells. Seven to eight hours of adequate sleep a day is the easiest and most effective way to protect not only immunity but also health of the body as a whole.
Step 3: Immunity-Enhancing Lifestyle Through the Eyes of Science
Now let's go a little deeper. Let me explain scientifically how simple habits affect our body's immune system.
1. Gut-Imune Axis, a link between intestinal microbes and the immune system
I mentioned the importance of intestinal health earlier, which can be explained by the concept of the gut-immunity axis. There are numerous microorganisms (microbiomes, intestinal microbiomes) that live in our intestines, and these microorganisms constantly communicate with immune cells. Beneficial bacteria play an important role in educating and activating immune cells and preventing harmful bacteria from penetrating by strengthening the barrier. In particular, it produces a substance called Short-Chain Fatty Acids (SCFAs) to help anti-inflammatory action and regulate the immune response. Consistent consumption of fermented foods such as kimchi and yogurt and vegetables and fruits rich in dietary fiber can increase intestinal beneficial bacteria and make this axis strong.
2. How Exercise 'Trains' the Immune System
Regular exercise is not just about building physical strength, but effective training to strengthen the immune system. Moderate aerobic exercise promotes circulation and increases activity of immune cells, such as Natural Killer cells. A substance called Myokines, which is secreted during exercise, contributes to suppressing inflammation and improving the function of immune cells. However, excessive exercise can rather secrete stress hormones, temporarily lowering immunity, so it is important to exercise consistently that matches your physical strength.
Step 4: The Frontline of Immunological Science, the World of Immunotrophic Nutrition
Now it's time to learn about the scientific knowledge that is at the peak of immunity building. Recently, a field called Immuno-nutrition has been in the spotlight. This is a study that studies in depth how certain nutrients affect immune responses.
1. The Amazing Role of Micronutrients
We usually call carbohydrates, proteins, and fats the three major nutrients, but for the immune system, vitamins and minerals, which are micronutrients, play a decisive role.
Glutathione: Called the 'master antioxidant,' the glutathione is essential for removing toxins from our bodies and optimizing the function of immune cells. Nutrients in broccoli, spinach, and avocados help produce the glutathione.
Omega-3 Fatty Acids: Omega-3s, which are abundant in salmon and perilla oil, play an important role in regulating the inflammatory response. It is especially important to balance them with omega-6 fatty acids (such as corn oil and soybean oil), and as modern people tend to consume them in excess, intentional omega-3s are all the more important.
2. Stress and Immunity Correlation: 'Psychological Neuroimmunology'
Finally, let's talk about how much our state of mind affects our immunity. A discipline called Psychoneuroimmunology (PNI) studies the effects of stress on the immune system. Chronic stress consistently increases the secretion of cortisol mentioned earlier, suppressing the activity of immune cells, and triggering an inflammatory response. Therefore, managing stress through sufficient sleep, meditation, and hobbies is a very scientific way to keep our body's immune system healthy, beyond just making us feel better.
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