What helps our immune system work better?

Many studies are done to find connections between the immune system and environmental factors, such as diet, nutritional supplements, physical activity, age, psychological stress and other factors.The immune system protects us from pathogenic bacteria, viruses, fungi, and various parasites that cause illness and death. It is a complex system that requires harmony between its many components – a network of different types of cells and molecules. And although researchers are still far from discovering all the secrets of the immune system, there are proven ways that have been researched and tested to help the immune system work efficiently. Many studies link nutrition to strengthening or weakening the immune system. This is a complex and unpredictable system, which may damage the body’s own organs, in the context of autoimmune diseases, such as lupus, arthritis, Hashimoto’s disease (which affects thyroid function) and more.

 

Findings today prove a great influence of the intestinal bacteria on the immune system, and here food plays an important role, because food affects the bacteria directly. Poor nutrition can cause a state of dysbiosis, a quantitative and qualitative imbalance between the “good” and “bad” bacteria and/or a decrease in the number of bacteria.

 

It is important to understand that between the western diet that many people feed on and ipyonia, there is a large consumption of sweet and fatty food. Such as fatty meat, sweet and fatty sauces, butter, cakes, cookies, waffles and the like. And on the other hand, a minority of whole grains and legumes, dietary fiber, vegetables and fruits. And this is in contrast to the Mediterranean diet, whose characteristics are completely different, since it is rich in whole grains and legumes, vegetables and fruits. All of these are an excellent source of dietary fiber. A balanced seafood diet is also low in fatty meat and sweet food with a significant addition of olive oil.

Many studies that have examined the effects of nutrition on the immune system, in animals and in humans, attach great importance to food that provides the substances the body needs: complex carbohydrates and dietary fibers from various sources, vegetables and fruits, proteins, healthy fats, vitamins, minerals, and sugar-free liquids. In the absence of some of the components, the immune system may weaken, and a weak immune system is an opening for contracting various infectious diseases more easily.

 

 

 

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Recommendations to help our immune system work better:

1. hygiene: It is recommended to wash your hands before eating, after using the toilet, etc. In the area of ​​hygienic nutrition, eat well-cooked food, wash fruits and vegetables, etc.
2. sleep: About 7 hours of sleep is recommended.
3. Physical activity: Even light physical activity every day.
4. mood: Maintaining a good mood will contribute to strengthening the immune system.
5. pressure: Avoid stressful situations as much as possible – find ways to relax. Try to look at the world with a smile, while looking at the good parts of us and our surroundings.
6. in the medical field: Make sure to perform comprehensive medical examinations regularly as required.
7. vaccinations: Get vaccinated against diseases in general, including seasonal flu. Especially when traveling to areas where there is exposure to diseases of types that are not common in our normal environment.
8. Weather: warming the body in cold weather.
9. diet:

• Maintaining a healthy weight Improves metabolism and contributes to the normal functioning of body systems
• The composition of the intestinal bacteria Studies have found that probiotics (“good” bacteria), in food or supplements, have the ability to improve the composition and amount of intestinal bacteria. In food, you can consume cabbage and pickles (be careful of the amount of salt), miso, tempeh, kombucha tea, yogurts, Gouda cheeses and mozzarella (be careful of the amount of fat). and nutritional supplements before taking them it is recommended to consult a dietician
• complex carbohydrates which provide available energy, vitamins, minerals, dietary fiber and resistant starch, which affect the intestinal bacteria. Dietary fiber, especially soluble fiber and resistant starch that contain probiotics and produce an interaction with the intestinal bacteria, which produces short-chain fatty acids, which are important for the survival and optimal activity of the intestinal bacteria. These are found in whole grains (whole wheat bread, whole wheat/basmati rice, whole wheat/durum pasta, semolina, quinoa, buckwheat, etc.), and legumes.
• vegetables Recommended for unlimited consumption and fruits which should be limited due to the amount of sugar. These provide vitamins, minerals, phytochemicals and dietary fiber.
• proteins Important for improving the function and building of the immune system
• healthy fats Like olive and canola for building the cell envelope, including those of the immune system
• vitaminsamong which B6, B12, C, D, E and beta carotene were especially studied, in food and supplements. Lack of these vitamins may weaken the immune system
• between the minerals Those proven to be useful for strengthening the immune system are iron, zinc, selenium, magnesium and copper. iron There are meat, chicken, fish and legumes, such as quinoa, whole grains including wholemeal bread, dried fruits and nuts of all kinds. zinc It is found in meat, chicken, fish, eggs and dairy products. as well as legumes, whole grains, almonds, seeds, sesame and dark chocolate. selenium There is meat, chicken, Brazil nuts, cashews, sunflowers, pumpkin, mushrooms, whole rice, legumes, oats and bananas. copper There are shiitake mushrooms, almonds, sunflower and pumpkin seeds, sesame, lentils, salmon, avocado, green leaves and dark chocolate. magnesium There are various nuts, legumes, whole grains, quinoa, buckwheat, sunflower and pumpkin seeds, tofu, bananas, salmon, mackerel, halibut and dark chocolate. And the list is not completely complete.
• Quantities must be observed In the consumption of nuts, almonds and seeds of all kinds and chocolate as a source of minerals, because they are rich in fat, and sometimes consumption from other sources and/or nutritional supplements should be preferred.
• Studies have found that vitamin and mineral supplements have a positive effect only in case of deficiency. Be careful of excess, that’s why it’s important Contact a clinical dietician to consume in a beneficial and non-harmful way as needed.
• liquids Without sugar (not even natural juices) allow normal metabolic activity and help eliminate unwanted substances, a process that positively affects the function of the immune system.
• A diet rich in vegetables, whole grains, legumes and olive oil.
• Reduction in the consumption of sugar and animal fats.
• Vitamin supplement C Most studies have not shown improvement, but some studies have found that supplementing with vitamin C eases cold symptoms, and some claim that it helps get through the winter without illness. From a medical point of view, the addition of vitamin C for the winter period for 3-4 months should not harm healthy people, so it can be used, preferably not in too high doses. At the same time, it should be noted that a significant amount of vitamin C is found in vegetables and fruits. Below is the vitamin content C In milligrams per 100 grams of selected foods: Guava about 230 / Kiwi about 140 / Red pepper about 190 / Broccoli about 90 (part destroyed during cooking) / Strawberry about 60 / Orange and lemon about 50 / Brussels sprouts about 50 (part destroyed during cooking) / Garlic About 30 / Grapefruit about 30 / Tomato about 15 / Onion about 7 / Carrot about 6 / Cucumber about 3.
• Most foods repeat themselves when talking about essential ingredients, and a diet that provides them in quantities.
  

   

  Sufficient helps to improve the body’s resistance to diseases.

What may weaken the immune system:

• Poor nutrition: Excess or deficiency of essential nutrients, consumption of harmful processed or burnt food
• A specific case of poor nutrition is undernourishmenta concept that has not disappeared from the world and is even becoming more common. We are not talking about starving children on a distant continent but obese people who are malnourished in certain components. In the tests performed on bariatric surgery (gastric bypasses and bypasses) many deficiencies in vitamins, minerals, protein and more were found. This may also happen to people of normal weight, especially those who follow a diet low in complex carbohydrates, fruits and/or vegetables, may be deficient in dietary fiber, essential vitamins and minerals. Vegans and vegetarians must monitor their situation in terms of certain vitamins and minerals and supplement them if necessary.
  

   

   

• Excessive consumption of sugars including brown sugar, honey, silane, sweet drinks and natural fruit juices. And of course cakes, cookies, sweet snacks and the like. Sugars damage the metabolic state and gut bacteria.
• “Empty” carbohydrates act like sugars (flour and white flour noodles, Persian rice, etc.).
• Smoking, stress – states of tension and stress and depression.

Dr. Olga Raz, Head of Clinical Nutrition, Faculty of Health Sciences, Ariel University