The longevity is a new healthy whisper, as the wealthy invests millions of dollars in nutritional supplements, and some believe that it has to be a millionaire so that he can live a long life in good health, but improving some simple things – especially diet and exercise levels – harnesses the strength of the immune system to maintain better health for the 80 years that we may live.
The immune system resists germs and determines the period we need to recover from diseases, some may try to enhance it by taking a dietary complement consisting of a number of vitamins, or taking an orange.
Dr. Jenna Machyuki, the immunologist of the British Telegraph newspaper, explains that this narrow view of the immune system covers only a small part of its widespread impact, not only on health, but along the age.
What is the immune system?
The immune system consists of hundreds of different types of cells and signals, which are controlled by about 8,000 gene, which makes it the second most complex devices in our bodies, after our brains.
There are about 70% of the immune system in the digestive system, while the rest extends from the surface of the skin to the bone marrow, and from the brain to the big toe.
Immunology cells are lined into the body – the eyes, the nose and the mouth – which are covered by a defensive mucous layer aimed at capturing viruses and bacteria before they can infiltrate the depths of the body, and protection from germs is one of the main roles of the immune system.
Dr. Machyouki explains that our immune system also works in other ways to maintain health, as it monitors and eliminates potential cancer cells, protects them from autoimmune disorders, and runs the response process to allergens.
The immune system plays a role in chronic diseases, as it is believed that the inflammation, which is stimulated by the immune system, is the factor that causes heart disease, diabetes, cancer and dementia.
How is the immune system linked to a long life?
The immune system stimulates an inflammatory response when an virus or bacteria infection. “It makes the body an anti -bacterial environment, allowing us to kill and dispose of germs.”
This inflammatory response often stimulates the result of modern lifestyles that usually consist of a poor quality diet, frequent exposure to pollutants, and psychological pressure.
“He sends dangerous signals to our immune system, but this danger is neither real nor sharp, but rather it is just a continuous light strike,” says Dr. Machyouki. The result is inflammation, which is low -level and undesirable inflammation that accumulates over time, and increases the appearance of non -infectious diseases, inflammation will occur anyway, there will be a gradual increase with age, just as everything fades over time.
Research conducted on the distinctive features of aging has shown that inflammation speeds it all, Dr. Machyuki says: “Inflammation speeds up the erosion eroser at the end of our chromosomes, which are protective ends. The inflammation reduces the efficiency of mitochondria in our cells, which are small energy batteries.”
She adds that it contributes to DNA damage, which may stimulate the growth of cancer. Inflammation carries an additional burden on all body systems, so it is forced to work more effort, then the body becomes over time with the effect of erosion and damage.
4 habits to enhance the immune system and increase age
Exercise
One study found that those who exercise regularly live up to 7 years longer, but they are also healthy for longer years. And Dr. Machyouki notes that “there is very little, if any, is one of the things that medicine can be provided with this amount of benefit.”
The benefits of exercise stems as they stimulate infections, but of a good type. “I look like a dirty kitchen table,” says Dr. Machyuki.
“When exercise is exercised, inflammation increases, but in a very tight manner, which gives an enormous increase in the anti -inflammatory cleaning process, which not only cleans the muscles that you were practicing in the gym, but also affects all parts of the body. It is one of the best anti -inflammatory tools that we have.”
Exercise maintains the health of the thymus gland for a longer period. This gland is located in the neck, and the T cells are produced, which is the main controller in the immune system, but its performance declines with aging, and it deteriorates significantly by the age of 70, which is why the elderly become more likely to develop infection such as pneumonia and logical images, according to Dr. Machyouki.
“There is some wonderful research that shows that physical activity compensates for this decline. It will not stop it, this change will continue to exist, but it will happen much slower.”
Eat fewer calories and stop eating snacks
“We are eating almost all the time,” says Dr. Machyuki.
She explains that in the period after eating the meal, our bodies need a break to digest food and restore inflammation that follows eating to its normal levels.
“If you are eating snacks from seven in the morning until nine in the evening, your body will not get this good rhythm,” says Dr. Machyouki. She adds that unwanted inflammation will accumulate and contribute to inflammation.
Meanwhile, studies have shown that eating less food – that is, reducing calories by 20% to 30% while meeting all food needs – reduces signs of inflammation and inflammation. While this approach may be recommended for young people, especially for those under the age of 40, Dr. Machyouki advises the elderly not to restrict calories, so that they do not lose muscle mass.
Add anti -inflammatory foods to your meals
Dr. Machyouki says that olive oil is one of the most searched anti -inflammatory foods, and it contains Oleocanthal that has a similar molecular structure, to indicate that the anti -inflammatory ibuprofen is well known.
It is believed that the residents of the Mediterranean region are living a long and healthy life thanks to its simple anti -inflammatory effect that they get daily from the olive oil they use. Dr. Machyouki advises those who want to invest in a food supplement that extends life, to start with olive oil.
It indicates that the Mediterranean diet consists of low -treated grains, legumes, nuts, seeds, fresh seasonal products, olive oil and oil fish.
“These nutritional patterns not only prevent chronic diseases, but also reduce the effective mechanisms of infections,” says Dr. Machyouki.
Research also shows that the Mind diet, consisting of leafy vegetables rich in antioxidants, berries, whole grains, nuts, beans and fish will reduce inflammation and protect from Alzheimer’s disease. “This system is designed to contain elements beneficial to the health of the brain. It is rich in polyphenols and antioxidants, and it is beneficial for the intestine and anti -inflammatory.”
“People do not link cognitive function and inflammation, but this is a growing field. If inflammation increases in the body, this will affect what is happening in the brain,” she says.
Eat more fibers to improve bowel health
Dr. Machyouki notes that “about 70% of our immune cells are located along the digestive system. The main reason for this is that the digestive system is a clear way of infection. We also have a group of microbes in which you live and form microbium.”
It explains that our microbium is necessary to produce the modified cells, such as T -cells that prevent the immune system from exaggerating its reaction to non -harmful substances or poor performance when facing any disease.
The fiber is an important key to the health of the intestinal and immune health, and it adds that vegetables, fruits and legumes are all sources rich in fiber, but it is important to increase the amount you eat slowly to reduce the risk of uncomfortable bloating.