Why is immunity the "weapon" to defeat the virus? 4 simple and effective ways to enhance immunity

Speaking of immunity

Everyone knows

If your immune system is too weak

Makes the body susceptible

Invasion by bacteria and viruses

Causes disease

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So is the stronger the immune defense function, the better?

How do we test our own "immunity" level?

What methods can help enhance immunity?

Today, we will explain it to you all at once -

No! An overly strong immune defense can easily lead to an allergic reaction.

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This has to start with the three major functions of the immune system:

1

Function 1: Immune defense

That is what we often say, preventing the invasion of external pathogens , eliminating invaded pathogens (such as bacteria, viruses, fungi, mycoplasma, chlamydia, parasites, etc.) and other harmful substances .

If the immune defense function is too low or absent , immunodeficiency disease may occur ;

However, if the immune response is too strong or lasts too long , then while clearing the pathogens, it may also cause tissue damage or dysfunction in the body , such as a hypersensitivity reaction!

2

Function 2: Immune surveillance

Detect and eliminate "non-self" components in the body at any time , such as tumor cells caused by gene mutations, as well as aging and dead cells.

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Attention! Impaired immune surveillance may lead to the occurrence of tumors .

3

Function 3: Immune self-stabilization

The stability of the body's internal environment is achieved through two main mechanisms: autoimmune tolerance and immune regulation .

Once immune tolerance is broken and immune regulation is disrupted, autoimmune diseases and allergic diseases will occur.

The immune system is divided into " innate immunity (also known as nonspecific immunity/intrinsic immunity)" and " adaptive immunity (also known as specific immunity)", among which adaptive immunity is further divided into humoral immunity and cellular immunity . They serve as the body's line of defense and protect our health.

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So, what role do the TBNK lymphocyte subsets, the "special forces" of the immune system, play?

The first thing to know is that NK cells, T cells, and B cells, as the core immune cells of innate immunity, cellular immunity, and humoral immunity , respectively, are important indicators for judging the body's immune level.

NK cells are natural killer cells

NK cells are an important component of the innate immune system. They can kill target cells without sensitization and have anti-tumor, anti-viral, anti-bacterial, anti-infection and immune regulation functions.

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T lymphocytes are responsible for mediating cellular immunity

There are two types of cells: CD4+T cells and CD8+T cells . CD4+T cells are helper T cells that protect the body from infection. A decrease in CD4+T cells indicates a decrease in immunity .

CD8+T cells are cytotoxic T cells that specifically recognize and kill certain viruses and tumor cells. An increase in CD8+ cells indicates the occurrence of certain diseases .

In addition, the CD4/CD8 ratio is also important:

● Decreased CD4/CD8 ratio : commonly seen in immunodeficiency diseases, malignant tumors, active autoimmune diseases, viral infections, etc.;

● Increased CD4/CD8 ratio : common in autoimmune diseases such as rheumatoid arthritis, multiple sclerosis, etc.

B lymphocytes are responsible for mediating humoral immunity

Antibodies appear in humoral immunity. An abnormal increase in B cells indicates that the body's immunity is hyperactive, while an abnormal decrease indicates that the body's immunity is low .

In clinical practice, the “ lymphocyte subset detection ” (TBNK) method is usually used to assess immune status, that is, analysis by flow cytometry (FCM).

It is recommended to simultaneously detect and report the relative and absolute counts of lymphocyte subsets , which will help to more comprehensively and accurately evaluate immune function.

According to the expert consensus on the application of TBNK lymphocyte detection in health management, the applicable population for TBNK lymphocyte detection in health management includes:

① Chronic disease population : including chronic diseases represented by diabetes, cardiovascular disease, chronic respiratory disease, and tumors ;

② Sub-healthy people : including those who are overweight/obese, have bad living habits (smoking, drinking, lack of exercise, etc.), are physically weak, tired, have sleep disorders , etc.

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Nutrition: Reasonable and healthy diet, appropriate amount of multivitamin supplementation

Ensure three meals a day and ensure a balanced intake of the seven major nutrients .

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Vitamins are a class of small molecule organic compounds necessary for maintaining normal human metabolism and health. They are also essential nutrients for human growth, development, and metabolism.

However, many people only know to supplement vitamin C and ignore the intake of vitamins A, B, and D.

Therefore, in daily life, we should pay attention to supplementing multivitamins and minerals in appropriate amounts !

Diet: Increase protein intake appropriately

Protein is the main raw material for immune cells, antibodies and cytokines, and can also promote muscle synthesis .

Therefore, to improve immunity, it is necessary to ensure that each adult consumes enough protein every day: 65g for men and 55g for women .

You can choose high-quality protein sources such as eggs, milk, and soybeans .

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Note! Although protein is important, the more the better. Excessive intake will increase the burden on the kidneys .

Exercise: Regular, moderate intensity exercise

On the basis of a balanced diet, exercise can effectively improve immunity!

Long-term, regular, moderate-intensity exercise can increase the number of peripheral blood immune cells and enhance the body's immune function.

The best exercise to improve your body's immunity is: 30 to 45 minutes of moderate-intensity exercise each time, about 5 times a week, for more than 4 weeks.

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Note! Avoid long-term strenuous exercise , which may cause a decrease in immunity after exercise and take some time to recover.

Sleep: Reduce staying up late and maintain a regular schedule

Since immune cells are also regulated by circadian rhythms, it is necessary to maintain a regular schedule (the best time to fall asleep is between 22:00 and 23:00) and sufficient sleep (the best sleep time is 7 hours). This can improve immunity and reduce the risk of cardiovascular and cerebrovascular diseases.

If an optimal bedtime is not realistic, at least make sure you have a regular schedule.

The development of immune cells requires the promotion of growth hormone. Proper sleep increases the production of growth hormone, which is beneficial for restoring spirit, relieving fatigue and improving immunity .

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Staying up late and suffering from insomnia will lead to increased cortisol secretion, increased blood sugar and blood pressure, which not only prevents the body from being effectively repaired, but also causes great harm to the body, leading to a decline in immune function.

I know this.

How can I improve my immunity?

Please forward this to the people you care about.

Healthy every day~

Statement: This article is a medical-related educational popular science article. It does not involve specific treatment methods or medical behaviors and cannot replace hospital visits.

Author

This article is guided by the teacher

References

[1] Cao Xuetao. Medical Immunology[M]. 7th edition. Beijing: People's Medical Publishing House, 2019: 1-2.

[2] Chinese Medical Association Health Management Branch. Expert consensus on the application of TBNK lymphocyte detection in health management [J]. Chinese Journal of Health Management, 2023, 17(2): 85-95. DOI: 10.3760/cma.j.cn115624-20221126-00861.

Content Production

Editor: Yang Yali

Map: Eastern Zhou Dynasty