I'm Xiaohui (dietitian), a dietitian. I believe that many people often lament the convenience brought by the development of the Internet today, taking the much-needed strengthening of resistance as an example, after accurately describing their needs, they can always retrieve thousands of answers. However, as an ordinary person, it is difficult to discern the authenticity of this information. Today, let's talk about the logic behind enhancing resistance, learn these, how to enhance resistance will naturally be solved.
1. What is resistance?
First and foremost, resistance refers to the body's ability to fight disease and maintain a healthy state. It is a complex system of multiple cells, organs, and molecules that work together to protect the body from pathogens from the outside world. Resistance can be affected by many factors, including the following:
1. Genetic factors
An individual's genetic background may have an impact on the function and sensitivity of the immune system. Certain genetic variants may make people more susceptible to infections or increase the risk of certain autoimmune diseases.
2. Age
Resistance changes with age. Young children and older adults may have less developed or weaker immune systems and are therefore more susceptible to infection.
3. Nutritional status
Adequate nutrition is essential for maintaining the proper function of the immune system. Vitamins (such as vitamins A, C, D, E, B6, B12, and folic acid), minerals (such as zinc, iron, selenium), and proteins are all important for the proper functioning of the immune system.
4. Sleep quality
Getting enough sleep is essential to maintain immunity. Lack of sleep or poor quality can lead to decreased resistance, making the body more susceptible to infections.
5. Psychological state
Long-term stress, anxiety and depression may also affect the function of the immune system. Mental health is an important factor in maintaining good resilience.
2. The logic behind strengthening resistance
1. Supplement protein
The immune system needs the support of a variety of nutrients, including proteins, vitamins, minerals, and antioxidants. Proteins are the building blocks of immune cells, and they respond to pathogens by synthesizing antibodies and other immune molecules. Studies have shown that insufficient protein intake can lead to a decrease in immune function, so it is recommended to consume the right amount of protein every day to improve immunity, such as fish, poultry, legumes and dairy products. According to the National Institutes of Health, adult women need to consume 46 grams of protein per day, while adult men need 56 grams. When protein supplementation is insufficient, it is necessary to rely on protein powder intake to replenish sufficient protein.
InWhen choosing protein powder, the main thing to look at is its protein content and absorption rate, for example, the following double protein powder has a protein content of 80, and the absorption rate is as high as 90%.
2. Eat a balanced diet
Vitamins and minerals play a key role in regulating immune function. For example, vitamin C can enhance the function of immune cells and promote the production of antibodies. Certain minerals such as zinc and iron are also essential for immune cell function. Therefore, in addition to protein, it is important to eat a balanced diet rich in vitamin C, such as citrus fruits, strawberries, tomatoes, and leafy greens, as well as foods containing zinc and iron, such as poultry, fish, legumes, and whole grains.
3. Get enough sleep
Proper rest and sleep are very important for the improvement of immunity. Lack of sleep and irregular sleep schedules can affect the function of the immune system, making it less responsive to pathogens and weakening the body's resistance, while about 7-8 hours of adequate sleep can promote the production and function of immune cells.
4. Good attitude
Mental health is closely related to resistance. Long-term anxiety, stress, and depression can lead to stress on the immune system, which in turn weakens the immune system. Studies have shown that the decline in immune function caused by psychological stress may be due to a disturbance in hormone secretion. Therefore, adopting effective coping methods such as meditation, deep breathing, positive suggestion, etc., can help reduce psychological stress and promote the normal functioning of the immune system.
5. Keep exercising
Moderate aerobic exercise (eg, brisk walking, running, swimming) can increase the activity of immune cells, including natural killer cells and lymphocytes. These immune cells play an important role in recognizing and eliminating pathogens. A study published in the Journal of Occupational Medicine found that short-term, moderate-intensity exercise significantly increased the activity of natural killer cells. Exercising regularly can also encourage the body to produce more antibodies to fight off pathogens.
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