How to build your immune system
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How to build your immune system
The immune system consists of a finely orchestrated, complex set of tissues and cells that your body from allergens, bacteria, viruses and other potentially harmful organisms together to protect known as antigens. Skin and membranes that revenue for the body – the nasal passages, eyes and respiratory and digestive tract – the first line of defense is that a physical barrier against intruders. Internally, specialized white blood cells fight antigens that composebeyond the skin: T-lymphocytes produce constantly patrol the body for antigens, B cells, antibodies, special blood proteins that neutralize or destroy the bacteria and neutrophils and macrophages capture the antigens of the blood for delivery to the lymphatic system , who made them. To work smoothly, these cells depend on you to keep your body in perfect shape.
"There is no question of the immune system is largely influenced by overall health – and a balanced diet isKey, "says David Katz, MD, MPH, director of the Prevention Research Center at Yale in New Haven, Connecticut." Not only are essential nutrients vital to combat the production and maintenance of the main germ cells of the immune system, but a balanced diet also has a strong effect on vascular function and the immune system depends on the flow of blood, "says Katz. The Blood is the path along which infection-fighting cells travel through the bloodstream, where they are needed.
Giventhe complexity of the immune system, there is a specific food that magically come together cold germs and flu virus. Instead, eat a healthy balanced diet is the best investment in immunity.
Fill your plate with fruits and vegetables
The vitamins (especially A and C) and phytochemicals that fruits and vegetables to lend their colors, such as antioxidants, which serve to promote immune function, said Charles Stephensen, Ph.D., a researcher with the USDAWestern Human Nutrition Research Center at the University of California, Davis. "These nutrients to ensure that the lymphocytes to multiply and divide correctly in response to a virus, and neutrophils and macrophages that engulf and kill invading bacteria can do their job," Stephensen said.
What to do: eat eight servings of fruits and 55 vegetables a day. To maximize the variety of vitamins, minerals and antioxidants, are two different colors of vegetables and consume tooFruit at each meal strikes, Blackburn. "Cover two-thirds of the plate with vegetables, fruits, whole grains and legumes, and a third with lean protein," he says.
Choose lean protein sources
The amino acids found in proteins form the building blocks of all cells of the body – including cells that power the immune system. If you do not consume enough protein, you will be less white blood cells to produce antigens to fight. "One of the ways to combat immune cellspathogens is increasing the number, "says Simin Nikbin Meydani, Ph.D., associate director of the Jean Mayer Research Center on Aging at Tufts University in Boston, Massachusetts." To enhance the proliferation of immune cells, proteins and amino acids is needed. "
What to do: Drink of 0.8 to 1 gram of protein per kilogram (kg) of body weight. That is, if you pay £ 130, which weigh about 59kg at least equal to consume 47 grams of protein a day. But remember that quality counts:To avoid saturated fat, choose lean protein 3-4 servings as a gram of fish, shellfish, poultry (without skin), eggs, lentils, beans and soy products.
Focus on healthy fats
High-fat diet seems that the immune system, reducing the dependence of T lymphocytes impaired.
Reduce the fat, however, immune function, enhancing T-lymphocyte function increased. However, the type of fat you consume is as important as height. Trans fats (found inMargarine and many commercial baked goods) can contribute to chronic low-grade inflammation in the body. "The immune system can be connected to do with inflammation – and the damage to cells and tissues, the results – and not the defense of the body," says Katz.
What to do: Limit your intake of total fat to 30 percent of daily calories, with five to 10 percent from saturated fat. Look for the remaining 20 percent to 25 percent, for sources of unsaturated fats, like canola oil, olive oil,Nuts, avocados and seeds. It allow you to increase your intake of omega-3 fatty acids (from oily fish such as salmon, halibut, and sardines), prevention of inflammation and free your immune system to defend against antigens.
Take time for tea
Green tea is a rich source of antioxidants called catechins, a kind of preliminary research and found that a specific catechin – epigallocatechin gallate (EGCG) – the drink could be antigen-fighting abilities. When researchers at the University ofDate of Sherbrooke in Canada green tea to lab samples of adenovirus (one of the many viruses that causes colds), they found that EGCG inhibits the ability of the virus to replicate. Similarly, researchers have discovered that in South Korea that EGCG may also stop the virus from replicating. Although these studies were conducted in Petri dishes, instead of humans, some researchers believe, it can reasonably bank on the benefits of green tea – especially when consumed in place ofCola or other soft drinks with little nutritional value. "Catechins in green tea can improve lymphocyte responses and seem to have anti-inflammatory effect," Stephensen said.
What to do: Trade at least one cup of coffee a day for green tea. To derive the optimal amount of tea catechins, leave the bag steep for three minutes in hot water.
Eat the right balance energy
Eat enough – but not too many or too few – calories per day."Substantial evidence can show, crash-dieting, anorexia, or nutrient deficiencies increase the susceptibility of a person's infection, but excessive consumption of calories and harmful effects on the production of immune system cells," says Meydani. "This could be due to excessive consumption of calories leads to increased production of compounds called prostaglandins, a suppressive effect on T cells, the production." Fewer T cells patrol the body increases the chances of an antigenattacks.
What to do: To find the number of calories for you, go to www.mypyramid.gov, which makes recommendations based on age, gender and activity.
Take a supplement that works
Although the researchers we spoke with panned most dietary supplements, they all agree that a multivitamin is worth it. If you're even a marginal deficiency of certain nutrients – particularly vitamins B, A, C, E, selenium, iron and zinc – the function of the immune systemcould be damaged. "This can not be seen, it happens, signs of deficiency – until you're sick with a virus or bacterial infection," says Meydani.
What to do: Choose a multivitamin specifically for your age or sex. For example, multi-vitamins for men and women after menopause, iron less than younger women. And always in search of the United States Pharmacopeia seal, says Douglas Heimburger, MD, professor of nutrition andMedicine at the University of Alabama at Birmingham. "It is said that some pharmaceutical standards have been met and proven," says Heimburger.
CookingLight.com: How the right multivitamin for you:
Friendly bacteria consume
Yogurt or kefir drink a day could help infections at bay. This is because these foods contain probiotics, bacteria that stimulate the immune cells in the digestive tract. "Normal, healthy bacteria that colonize the digestive tract HelpThey resist the bad bacteria and eliminate harmful substances, "said Susanna Cunningham-Rundles, Ph.D., professor of immunology at the Weill Medical College of Cornell University in New York. In addition to its protective effect in the gastrointestinal tract, probiotics can also help stimulate the immune system at the production of cells. raised in a recent study of 33 women at the University of Vienna, Austria, who eats plain yogurt every day for two weeks their T-lymphocyte cell count of almost 30Percent.
What to do: Try yogurt or kefir, that "active live cultures" that indicates bacteria.CookingLight.com contains useful: Add live cultures to your diet with these tips and recipes
How exercise helps
"The immune cells do not function normally if a person is overweight or has high cholesterol and triglycerides," explains Gabriel Fernandes, Ph.D., professor of medicine at the University of Texas Health Science Center at San Antonio. "The immune cells arenot able to detect and destroy bacteria or viruses, "says Fernandes. Along with diet, exercise key to reducing excess weight.
What to do: "Increasing physical activity for 30 minutes a day for 60 to burn more calories," says Fernandes. In a year of study of 550 men and women, researchers have discovered at the University of South Carolina, those who exercised moderately were 25 percent less likely to develop colds than those who rarely made use of. (Subjects were simply. a brisk pace) As with diet, moderation is critical, too much exercise or sport to the point of exhaustion, the body's production of adrenaline and cortisol, two hormones that suppress temporarily strengthen the immune system.
Research has shown that people who have low levels of glutathione more prone to chronic diseases. Research shows that GSH levels of 8% to 12% per decade decline, from the age of 20 years. Glutathione levels are reduced by chronic stresson the immune system disease, infections and environmental toxins. As we know, a lowered immune to disease and illness bring. It is a wild cycle. Even if you need glutathione for a productive immune system, weakened immune system hampers the production of glutathione.
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