This is a cold morning Winter From London, no Royalty. I think I have left my sanity near my warm clothes in the locker room as I go to the edge of a reservoir in a bath shorts.
A palette with bright colors tells me that the water temperature is 3.9 ° C today, while one tells me that it does not swim Cold water It – “swims inside Not“.
But how did I stop here?
Well, I was attracted by the idea of improving or strengthening Immune system. The personality of the life of my body in relentless stream Mucus And gastrointestinal infections.
Our Immune system This is already a wonderful task when it fights against viruses and other unpleasant things.
If I collect all the wind I have displayed for a minute, there will be 100 to 10,000 bacteria, 25,000 viruses and a fungus, says the immune expert John Trekoning, belonging to the Imperial College of London, London, London, London Royalty.
“We always breathe these things, and there are the spiral mass of pathogens in the air (organisms that cause disease),” the author says.
But there are many foods, additives and functions that are remembered by “strengthening” attributes Immunity“.
But can we really upgrade the body’s protection system?
Can you swim in cold water?
Looking for these answers brought me to this swimming session in Winter London. Once I enter the dam, I see the cold water on my skin.
My brain is thinking, and life expectancy is unnecessarily going to the ground.
But studies have shown that the exit of adrenaline from contact with cold water flood Blood flow With cells that fight infections.
White blood cells – who can create antibodies or attack the affected tissues – they can start patrols as they suspect that some infection may occur and some infection may occur.
So this means I am more protected now?
“Within a few hours (then Cold bath), Everything returns to normal, ”the immune expert at the University of Edinburgh, Scotland replied.
“There is no evidence that there are fewer mucus or infections for those who swim in cold water,” the expert says.
Regular exercises make the immune system young
There is no evidence about cold water, but Regular exercises They may solve this problem well.
On average, adults take two to three Mucus According to Dr. Margaret McCartney, a medical professional based on the University of St. Andrews in Scotland, from five to eight children per year.
“Those who perform moderate exercises are less reported Virus infection“He refers to.
McCartney says that there are no definitive clinical trials, but all the data we have in the direction of “(exercise) are good, but it’s not a wonderful healing.”
Studies carried out in the laboratory say that Physical activity Will slow down the usual aging Immune system.
The body’s protection is declining from the age of 20, but the research is still in the 80 -year -Cycly drivers Immune system In the most younger ones.
“I know that studies are not really done with enough quality, but I will still trample a lot,” he makes fun of the expert.
And vitamins?
McCartney explains that the lack of this premises can damage the immune system, but for the majority of the people, it is very low to get from excessive or additional.
The same goes for multivitamin supplements. According to the researcher, they only help to produce “expensive urine”.
However, the surrounding evidence Vitamin D They are very discussed.
Dimensions Vitamin D Fall in the winter, it is produced when our skin is exposed Sunshine.
“Evidence (about extra) pointing to people’s possible benefits Respiratory illness Vitamin D has a very low level, ”says McCartney.
The author considers that the general recommendation about everyone about vitamin D is “not enough”.
When you are thinking about what to put in the supermarket shopping cart, there is still no consensus among scientists if you benefit from the pretenders and probiotics that change good bacteria in the gut.
“I believe this is the most important study area, but we do not have real life data that allows you to recommend this consumption,” says McCartney.
It suggests that the injection or supplements of echinasia, turmeric and ginger does not strengthen the immune system.
Have an eye on the clock?
The capabilities of the immune system are not corrected throughout the day.
“Our Immune system At the time we wake up, it is very useful in the early hours of the morning and is very useful in the first part of the day. In the afternoon, (his activity) begins to decline, ”says Riley.
This is why the mucus is usually bad in the morning. Because the signs are the result of A Immune system It works in full swing.
The fall of this process begins with “four or five o’clock in the afternoon”.
So if you are vaccinated in the morning, you can have the best protection if you have signs (such as courses and sneezing).
Like Immune system He works in a 24 -hour cycle, who has a “regular daily speed” instead of sleeping nights and weekends, and teaches the relay to strengthen the body’s protection. “
Low damage to immunity
When we think about strengthening the immune system, we must also remember that there are actually impacting things Infections.
One of the largest of these is smoking because this habit is directly damaged LungThey can be a less effective barrier against viruses.
“If you imagine your lungs like a sieve, smoking will create holes there, and then more pathogens may pass,” says Trekoning.
Oh Gentle It also increases inflammation throughout the body.
This inflammatory condition acts as a thermostat for the immune system and is a normal part of how the body works.
However, “uncontrolled inflammation is bad for you because it prevents the immune system, and it should not respond correctly.
Obesity is another cause of infection to increase infections by increasing inflammation in the body.
“It may be difficult to change or interrupt these factors, but they are very transformable,” says McCartney.
Release yourself from stress (if possible)
Oh CortisolIn turn, weakens the immune system, which is more likely to have the body infections.
Trekoning says it may be an explanation of why being in nature and WalkSpend time with friends- and swim in cold water- some beneficial.
“(In these situations) you are getting low stress with low cortisol, so the immune system can do more of the role you try to play,” he says.
“Being happy, positive mood, there is no doubt that our physical activity has the most important effect,” says Riley.
A little salt water in the nose?
You may have seen pharmacies in the nostrils in the first mark of a cold.
One Article published in The Lancet Educational Magazine Showed that they really work. In the study, thousands of people used a salt water (saliva) or gel -based spray.
Volunteers can use them up to six times a day, whenever they think they have some signs.
Those who followed life with nothing Sprinkle the nasal They were sick on average eight days during the study.
But among those who used this amount to be at least six days Sprays.
So can you really strengthen the immune system?
If you already do all the usual things to take good care of health – no SmokeRelay says that eating healthy, regularly exercising … – so your immune system already has a “better position” to respond to an infection.
“But can you do something more here here? There is no real evidence for this possible,” the expert continues.
“But there is a thing that improves immunity against specific infections: Vaccine. “
Perhaps, instead of spending money in the final course of strengthening immunity, the teacher advises to think about ways to prevent infections.
BBC Radio 4’s Insight Health Program is made by Hannah Robbins. You can hear English chapters in app Bbc sounds.
The text was first published Here.
