What affects immunity: insomnia, nutrition, stress, lifestyle?

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People are periodically exposed to negative emotions. The degree of impact of negative emotions is directly dependent on a person’s ability to manage his emotional state. Psycho-emotional stress negatively affects the human immune system. Overcoming it allows you to reduce the load on the immune system and increase resistance to the influence of negative factors.

Human immunity suffers from stress

The connection between stress and immunity

Psycho-emotional stress is the main enemy of the immune system. Its negative effects have been proven by research. The immune system is permanently affected in depressive states. This creates a high susceptibility to the influence of various unfavorable factors. The consequence of this condition is the development of serious diseases associated with the nervous and cardiovascular systems.

A person’s psychological stress can be considered as a natural reflex that is aimed at a specific stimulus from the outside world. These can be life situations, people, events, etc. A state of emotional overstrain causes causes associated with potential danger and poses a threat to life. Depending on the type of nervous system and the degree of its lability, life situations can be perceived differently.

Stress and immunity are inextricably linked. The first is an emotion, therefore, to a certain extent, it is necessary for a person. Emotions caused by severe stress lead to maximum stimulation of all internal systems of the body. Active stimulation requires significant energy expenditure from the body. Therefore, the parasympathetic system turns on, since it is necessary to replenish the body’s energy costs. As a result, irreversible changes occur in the immune, endocrine and nervous systems. They cause a deterioration in a person’s internal state.

Recent research shows that short-term stress has a beneficial effect on human physiology. But the short-term and acute one accumulates almost all internal systems of the body and stimulates the nervous system. The positive effect of stress on immunity is manifested among people who engage in non-professional sports. This effect of stress on the immune system is due to the activation of the immune system. Therefore, psychological stress can strengthen the immune system if it is accompanied by the release of endorphins into the blood.

A completely different picture emerges with prolonged stress. For many people, the cause of stress is psychological in nature and occurs almost unnoticeably, latently. Over time, a person develops anxiety, displays imbalance in behavior, and increased excitability. Over time, emotional instability of the individual manifests itself. The angry state is quickly replaced by a period of prolonged depression. Due to the fact that the brain is the main regulator of all biochemical processes, the negative impact extends to all internal organs. The body's protective functions weaken. This is due to a complex chain of biochemical reactions that are formed as a result of prolonged stress. Therefore, stress has an extremely negative effect on the immune system.

Psycho-emotional stress in the body negatively affects the immune system during seasonal illnesses. Many psychosomatic diseases are associated with chronic stress. It also stimulates the development of infectious diseases. During stress, they are activated and reduce immune levels. This is due to the presence of dormant viruses and microorganisms in the body. The adrenal glands begin to secrete special substances that suppress the activity of the immune system. The amount of corticosteroids in the blood sharply increases, which lead to the death of lymphocytes. As a result, the body's ability to produce antibodies is reduced. This leads to the formation of a malignant tumor.

How to boost immunity after stress?

External negative factors can reduce resistance only indirectly. They hit mainly the central nervous and circulatory systems, and affect the protective system last. Cora cares about this because her critical fall is more dangerous than any reprimand from her superiors. Several measures help restore the functioning of the central nervous system.

• Complete rest for 15-30 days. The recommended duration of sleep is 8 hours or more (optional) in a quiet, shaded, well-ventilated room.
• Balanced diet. The central nervous system needs cholesterol, proteins and carbohydrates, plus all B vitamins. Immune defense requires zinc, calcium, selenium, all the same proteins with carbohydrates, vitamins A, C, D, E. Most of its agents are produced in the bone marrow, and he sees his main “option” as the synthesis of red blood cells. Difficulties with it are prevented by taking iron, but only trivalent iron. Plant products are not suitable as its sources (where it is divalent) - only animals.
• Multivitamins. If you are not sure what part of these elements is contained in food, it is better to buy them separately, as part of a vitamin-mineral complex - “Alphabet” (about 420 rubles), “Vitrum” (within 515 rubles), “not only universality of composition, but also price).
• Physical activity. It is needed for sound sleep and reducing the weight gained due to cortisol. But you need to start with long walks in quiet and safe places. You should visit public places and events only if you have an irresistible desire. It’s easy to catch a respiratory infection in them, and the noise, bustle and abundance of alcohol will again hit their frayed nerves painfully.
• Avoidance of CNS stimulants. These include coffee, strong tea, drinks with ephedrine and guarana. This also includes alcohol – the most deceptive of “relaxation” options. In fact, ethanol is a strong “accelerator” (what kind of relaxation and rest is that) for the limbic system, which is responsible for human adaptation and behavior. And its intermediate metabolite acetaldehyde is simply extremely toxic.

What affects immunity: nutrition.

Our immune system does not like strict diets, overeating and irrational fasting. It is important for him that his diet contains proteins, carbohydrates, fats, vitamins and microelements.

If you eat one-sidedly and without important components, then immunity quickly begins to decline. For example, excess amounts of simple carbohydrates, sugar, and preservatives also have a bad effect.

Avoid using a lot of artificial colors and flavors. Typically, the immune system loves a vegetarian diet. But be sure to include dairy, fish and eggs.

What are the main enemies of our immune system?

1. Chronic diseases and improper treatment of infectious diseases. In principle, our immune system fights infectious agents on its own. However, she still needs help. First of all, we need peace to fight foreign infections. After all, all energy is directed to destroying the infection. Therefore, if you are at the peak of the disease, then you do not need to carry it on your feet. Be sure to take all medications as prescribed by your doctor.

Don't skip treatments. Especially antibiotics. After all, they help the immune system kill pathogenic bacteria. However, know that for viral diseases, antibiotics are useless.

If the doctor prescribed antibiotics, then you need to take them regularly. Do not miss a single day until the course of treatment is completed.

You should not take the pills that your neighbor recommended. Because microbes know how to adapt and will begin to deceive the immune system. And she, in turn, will stop perceiving them as enemies. And your illness can thus become chronic.

Relieve stress - boost immunity

Stress and immunity are so interconnected that we can say with confidence: stress is the most dangerous enemy of immunity.
Therefore, to improve immunity, you must first get rid of stress. If you follow simple rules, you can ensure that stress stops overwhelming your life.

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A healthy lifestyle with good rest and positive thinking, timely relaxation.

You need to learn to relax, rest and think positively - these are important points in the fight against stress. Simple physical exercises, running - this will help prevent the development of chronic stress and make your reaction to any stress more adequate.

As a result of complex biochemical reactions under stress, there is a loss of substances important for the normal functioning of the body, including many vitamins. First of all, there is a loss of B vitamins, which take part in the activity of the nervous system. Important anti-stress vitamins are also vitamins A and E, which take part in the activity of the thyroid gland; vitamin C (ascorbic acid).

Therefore, it is necessary to adjust nutrition in such a way that it compensates for the emerging deficiency in vitamins and microelements. It is necessary to include in the diet such foods as cauliflower, pumpkin, herbs, fish, cottage cheese, liver, berries (black currants, sea buckthorn, rowan). The strongest immune stimulant is carrots - a source of beta-carotene, due to which increased formation of lymphocytes occurs.

Limit sweets, because leukocytes lose their protective abilities when consuming large amounts of glucose.

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Taking adaptogens to improve immunity: tinctures of Eleutherococcus, ginseng, Rhodiola rosea, Echinacea.

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Drinks to boost immunity: Green tea reduces stress levels and improves immune status. Magic tea made from rose hips, lingonberries and nettles will help cope with stress and boost immunity.

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Sleep is one of the main cures for stress. Fall asleep no later than 23:00, sleep at least 8 hours - this will help overcome stress and improve weakened immunity.

If you try to follow these tips, try to be positive, get rid of bad habits, this will lead to a positive result in the fight against stress and will undoubtedly increase immunity.

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Herbs and Supplements for Immunity

Walk into a pharmacy and you'll find bottles of pills and herbal supplements that claim to "support immunity" or otherwise improve the health of your immune system.

Although some drugs have been found to alter some components of immune function, there is still no evidence that they actually strengthen the immune system to the extent that it provides better protection against infection and disease.

Proving whether an herb or any other substance can boost immunity is still a very difficult question. Scientists don't yet know whether the herb that increases antibody levels in the blood actually does anything good for the immune system.

Immune Strengthening and Stress Reduction Program

If immunity has dropped due to stress, then complex treatment must be used to restore immune defense. First of all, it is important to reduce the influence of factors that cause excess stress and negative emotions.

There are recommendations to reduce the load on the immune system. These include:

1. Identify the cause that provoked the emotional disorder. A psychologist can help with this.
2. To overcome increased anxiety, chronic anger, and irritability, you need to learn how to fully relax. Physical activity helps improve blood circulation, eliminate bodily blocks and clamps that impede the free flow of vital energy. Relaxing meditation and breathing techniques free the mind from unnecessary thoughts, which over time will help you respond more calmly to stressful situations.
3. Get at least 7-8 hours of sleep. This is one of the most important factors when dealing with excessive stress.
4. Eat properly. It is important to include in your diet foods rich in B vitamins, as well as A, E, C. This will help compensate for the lack of vitamins that occurs under stressful conditions. To strengthen the immune system, you can take a decoction of rose hips, tinctures of echinacea, and eleutherococcus.
5. Receive positive emotions, redirect negative thoughts into a positive direction, engage in creativity.

If you feel that constant stress is negatively affecting your health, then you need to act - fight stress. Making changes to your usual lifestyle will significantly improve your well-being and help strengthen your immune system. A program to strengthen the immune system and reduce stress is simply necessary for a modern person.

Psychotherapy

An effective, but not very popular method in our country is psychotherapy. Despite existing stereotypes, it is wrong to think that psychotherapy is just a conversation with a stranger and a useless waste of money and time. A qualified psychotherapist will find the problem that is the trigger for stress and objectively assess the possibility of changing the situation.

A good way to overcome immune problems is to practice yoga. Stress and the immune system are interconnected: it perfectly supports the immune system by helping to overcome stress. Doing a few exercises will help you get rid of stress and improve your immunity.

1. Butterfly pose. Connect the soles of your feet, pull your feet towards you, and rest your buttocks on the floor. Place your elbows on your knees and press them to the floor. The back should be straight. Take 5-7 deep breaths in this position. There is another option for performing this exercise: lie on your back, bring your feet together and move them towards you. The palms are located below the knees. It is recommended to remain in this position for at least five minutes. Remember that at this moment you need to mentally relax completely.
2. Legs up pose. Lie on your back near a wall, place a rolled towel under your back. Don't lift your head off the floor, raise your legs to the wall. You should have a right angle. Stay in this position for 10 minutes. If you perform this pose before bed, you will get rid of headaches, tension, fatigue, and calm down. An increase in immunological activity is observed.
3. Lie on your back, pull your knees to your chest and grab your feet with your hands. Stretch your knees towards your armpits without lifting your pelvis from the floor. Take 10 deep breaths. This exercise will relax you, improve your mood and relieve stress.
4. Cobra. Lie on your stomach and place your palms on your shoulders. Smoothly lift your chest to create a backbend. Throw your head back, look up. Inhale several times and return to the starting position. Do the exercise 5-7 times. Alpha waves, affecting your body, will bring you into a state of complete harmony with yourself.
5. The following pose has a calming effect on the nerves, relieves stress and fatigue, and relieves headaches. Sit on your knees, point your body forward and slightly down. Don't think about the bad, relax and stay in this pose for 10 minutes.

It is advisable to do yoga exercises in combination with meditation and breathing exercises. This will affect the regulatory system of the entire body.

The skill of detaching yourself from the flow of thoughts is very useful for residents of large cities. Experts have proven that even a few minutes of meditation daily will produce positive results.

Breathing exercises will be especially useful for overly emotional people who do not know how to stop their flow of emotions in tense situations, which makes everything even worse.

Let's look at the most effective exercises that will help relieve stress and improve the overall condition of the body.

1. Sit on the floor, relax, straighten your back. You need to take a deep but short breath, drawing in your stomach. Exhale slowly and try to relax your abdominal muscles. Continue breathing like this for 10 minutes.
2. In the same position, draw in air and exhale sharply through your nose. Stretch your neck, lift your chin, keep your back straight. Repeat the exercise 10 times.
3. The exercise is similar to the previous one, only this time we inhale air through the nose and exhale through the mouth. Do this 5 times.
4. Take a position that is comfortable for your body. Take the balloons and inflate them for 5-10 minutes. This will be an excellent breathing exercise and will distract you from stressful thoughts. If you find it difficult to inflate balloons, you can blow soap bubbles.

Breathing exercises - the simplest way to relieve tension

Hydrotherapy

If you take a warm bath for 10-15 minutes, you can get rid of muscle pain, relieve tension and stress, and you will sleep well at night. For the best effect, add sea salt or foam to this bath, the aroma of which you like. Don't give up on soothing music either.

What does immunity depend on?

The idea of ​​boosting immunity is very tempting, but has proven elusive for several reasons. The immune system is just a system, not a single whole. It requires balance and harmony to function well.

Researchers do not yet know about the intricacies and relationships of the immune response. At the moment, there are no scientifically proven direct connections between lifestyle and the strength of the immune system.

But this does not mean that the influence of lifestyle on the immune system does not exist and should not be studied. The effects of diet, exercise, age, psychological stress and other factors on the immune response in animals and humans are being studied.

Living a healthy lifestyle is a good way to boost your immune system.

A healthy lifestyle is our first line of defense. Following general health guidelines is a sure step towards naturally keeping your immune system strong and healthy.

Every part of our body, including the immune system, functions better if it is protected from harmful external influences and supported by the following principles of a healthy lifestyle:

• No smoking;
• Eat plenty of fruits and vegetables;
• Exercise regularly;
• Maintain a healthy weight;
• Drink alcohol in moderation;
• Provide yourself with normal sleep;
• Take measures to avoid infection: wash your hands often and cook meat thoroughly;
• Try to minimize stress.

Does lifestyle influence the body's resistance to infection?

According to experts at Harvard Medical School, to date there is only preliminary evidence of the relationship between immunity and lifestyle, mainly because it is not entirely clear how exactly to interpret various indicators of immune function. It is also unclear whether there is any benefit from trying to increase the numbers of certain cells of the immune system, unless we are talking about a diagnosed immunodeficiency.

However, experts believe that healthy lifestyle strategies that reduce the risk of chronic diseases are likely to have positive effects on your immune system. Here are simple rules that make sense from any point of view:

- Do not smoke. – Eat a balanced diet rich in fruits and vegetables, with a predominance of whole grains over flour products, and low in saturated fat. – Get rid of excess weight. – Limit alcohol consumption. – Avoid sleep deprivation. – Avoid infection: wash your hands, wash your fruits and vegetables, and cook your meat thoroughly. – Keep your blood pressure under control and get regular checkups recommended for your age group or risk group for the disease (if you are part of one of them).

Is it true that stress reduces immunity?

It is difficult to answer this question with certainty for one simple reason: it is completely impossible to conduct a controlled experiment on a human model; it would simply not be ethical. Therefore, scientists have to be content with experiments on animals and some observations of the human world.

In this study, experimental mice infected with the herpes virus showed a decrease in T-cell activity under stress conditions. And this reduced production of lymphocytes was demonstrated by Indian macaque infants separated from their mother.

Scientists observed a decrease in T-cell activity in depressed patients, as well as in divorced men compared to married men. A decrease in a number of immune indicators was demonstrated by residents of Florida who lost their homes after Hurricane Andrew, as well as hospital workers in Los Angeles after the earthquake. There are other studies with similar results, but there is no definitive evidence that reduced production and activity of immune cells led to an increase in morbidity in these groups.

However, if the recommendation “Avoid stress!” could be fulfilled, then it would be worth giving one way or another.