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Surprisingly I don’t know! The correct answer to immunological measures Immunological measures that doctors who are familiar with infectious diseases are “actually aware of”
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Just as we thought we were relieved that the new coronavirus pandemic had come to an end, in 2023 we saw a different trend in infectious diseases than before, with an earlier onset of the influenza epidemic, a sharp increase in the number of people infected with shingles, and an adenovirus epidemic in early autumn. Year.
In November 2023, a study was conducted targeting 1,000 men and women in their 20s to 60s across Japan. According to the survey, “To what extent are you aware of infectious disease countermeasures?” Overall, just under 40% (37.9%) said “I am more conscious than last year.” Approximately 30% (28.8% of the total) of people who have low awareness (*) and exactly 30% (33.3%) of people who have the same level of awareness as last year (*). Overall, we found that 70% of people maintain or improve their performance.
*In the questionnaire survey, if the awareness of immunity measures at the end of 2022 is set as “5”, which of the following is the awareness of immunity measures at the end of 2023 on a scale of “0 to 10” (5 = same level as last year and this year)? Select numeric value. Select 0-4 = “People who are less conscious than last year,” select 5, “People who are at the same level as last year,” and select 6-10 = “People who are more conscious than last year.”
By age group, the percentage of people in their 20s (36.0%) who said they had lower awareness than last year was by far the highest, while those in their 50s (22.0%) and 30s (25.0%) were from other age groups. The percentage of people who had lower awareness than last year has decreased, indicating that overall awareness of immunological measures has significantly improved compared to last year.
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[Survey overview]
Survey name: Questionnaire regarding awareness of own immunity measures (wearing masks, washing hands, gargling, nutrition, rest, etc., and preventing infectious diseases)
Research institution: Freeeasy Survey target: 1,000 men and women in their 20s to 60s nationwide (equal distribution of age and gender) Survey method: Web survey Survey date: November 29, 2023 to November 30, 2023 While the influenza virus is raging, and the banquet season is just around the corner, it’s important to review immunity measures. The end of the year is a busy and exhausting time. We ask Dr. Eiji Kusumi, a doctor who is knowledgeable about infectious diseases, about the immune measures he takes to prevent infectious diseases.
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[Supervision] Internal medicine physician/hematologist Dr. Eiji Kusumi Graduated from Niigata University School of Medicine in 1999. Internal medicine, specializing in hematology and travel medicine. After initial training at Toranomon Hospital, he became a specialist in treating blood cancers such as leukemia. He is knowledgeable about blood diseases, infectious diseases, vaccines, and diseases overseas.
Key points for immune measures
1) Adjust the intestinal environment
2) Improve blood and lymph flow
3) Adjust the autonomic nervous system
Featured nutrients that are effective as immune measures
●β-glucan that nurtures intestinal flora ●Taurine that activates immune cells ●Proteins that make up immune cells themselves ●Nutrients involved in bone (bone marrow) formation
1) Adjust the intestinal environment
Humans have 1.8 trillion immune cells that work to protect us from pathogens. Neutrophils and NK cells control the “innate immunity” that immediately attacks pathogens when they are recognized. Vaccination is effective because there is a mechanism to remember the pathogen. T cells, which are dendritic cells and lymphocytes, act as a command center, B cells produce proteins called antibodies to prevent infection, and T cells attack and kill infected cells. This is called “adaptive immunity.” Immune cells are almost all produced in the bone marrow, receive education in lymphoid tissues such as the lymph nodes and spleen, and in the thymus gland, and are assigned to various departments.
The digestive tract is a single tube that runs from the mouth to the esophagus, stomach, duodenum, small intestine, large intestine, and anus, and because the mouth and anus are open, the inside of the digestive tract can be said to be outside the body. Food is
contaminated with pathogens such as viruses, bacteria, and fungi. Ingesting pathogens along with nutrients can cause illness, so the digestive tract has mucus covering its surface and various immune cells and antibodies to protect it. This is called “intestinal immunity.”
There is an immune organ called Peyer’s patches in the small intestine, where many immune cells such as T cells, B cells, and NK cells gather to fight pathogens and viruses. The large intestine contains a huge amount of intestinal flora, which has beneficial functions for the human body, such as preventing the growth of pathogens, aiding digestion, and producing essential nutrients for the human body. Flora is also closely related to immunity; when the balance is good, the immune system functions properly, and when the flora is disrupted, autoimmune diseases are triggered and negative reactions occur in the body. Adjusting the intestinal environment is very important for maintaining health.
2) Improve blood and lymph flow
When blood and lymph flow improves, immune cells such as lymphocytes can move through the body more easily. As a result, the response to detect and attack pathogens is improved. For this reason, we recommend doing light exercise. The increase in body temperature caused by exercise also helps activate immune cells. It is also recommended that you soak in the bathtub as much as possible every day to stimulate blood circulation and warm up your body before going to bed. Smoking can oxidize the body’s cells, suppressing the function of immune cells, constricting blood vessels, impairing blood flow, and damaging blood vessel walls, causing aging of blood vessels. Furthermore, the carbon monoxide contained in smoke strongly binds to hemoglobin, which transports oxygen in the body, depriving it of its ability to transport oxygen, leaving the body in an oxygen-deficient state.
3) Adjust the autonomic nervous system
Autonomic nerves also act on immune cells and control their functions. Therefore, regulating the autonomic nervous system is important for maintaining a healthy immune system.
Lack of sleep and disruption of the body clock reduce the function of the autonomic nervous system. Go to bed and wake up at the same time every night.
For adults, it is desirable to get about 7 hours of sleep and get good quality sleep.
Exercise habits help normalize the function of the autonomic nervous system. When it comes to exercise, doesn’t it mean running a marathon or doing intense training at the gym? I tend to think that. For example, jogging is good for your health, and should be done at a speed that allows you to have a conversation with the person you’re running with, and for no more than 30 minutes. Bodyweight training using your own body weight is sufficient for strength training. Exercise also has the effect of improving sleep quality.
You should also be careful about drinking alcohol in order to balance your autonomic nervous system. Many people think that drinking alcohol will help them sleep better, but the opposite is actually true; alcohol reduces the quality of sleep. Excessive drinking can shorten your sleep time, leading to fatigue and autonomic nervous system disturbances.
The breakdown of alcohol consumes taurine, an important amino acid for immune cells. Excessive drinking is not recommended as an immune measure, as it deprives the body of taurine.
Mental stress is also a huge factor in weakening immune function. Stress causes the sympathetic nervous system to become dominant, constricting blood vessels and impairing blood flow. Furthermore, if the sympathetic nervous system continues to dominate, the function of cells that are key to immunity, such as lymphocytes, decreases. Conversely, when the parasympathetic nervous system becomes dominant in a relaxed state of mind, blood vessels relax and blood circulation becomes smoother. Don’t push yourself too hard both physically and mentally, and intentionally create time to relax.
Featured nutrients that are effective as immune measures
●β-glucan that nurtures intestinal flora
Beta-glucan, a water-soluble dietary fiber found in foods such as barley and mushrooms, promotes the production of short-chain fatty acids through fermentation by intestinal bacteria. Short-chain fatty acids are said to strengthen intestinal immunity by stimulating the immune system.
Short-chain fatty acids are a general term for acetic acid, butyric acid, propionic acid, etc., and they serve as an energy source for the peristaltic movement of the large intestine, making the intestinal environment slightly acidic and suppressing the growth of bad bacteria that produce putrefactive substances. Furthermore, short-chain fatty acids have the effect of promoting the proliferation of regulatory T cells. These lymphocytes suppress the cytokine storm in which the immune system goes out of control and damages the body. Cytokine storm is one of the mechanisms by which the new coronavirus infection becomes more severe, and it is associated not only with coronavirus but also with various other infectious diseases.
In order to actively consume β-glucan, we recommend replacing white rice with barley rice during meals.
●Taurine that activates immune cells
Taurine is a type of amino acid, and animal experiments and basic research have shown that it strengthens the bactericidal action of neutrophils, which are part of “innate immunity,” activates B cells of “adaptive immunity,” promotes antibody production, and promotes the proliferation and proliferation of T cells. It has been suggested that it has beneficial effects, such as improving functionality.
There have been reports that the blood concentration of taurine was reduced in people infected with influenza A, coronavirus, and those with prolonged coronavirus infection, and it is assumed that taurine was consumed in the fight against the virus. .
Taurine is found in large amounts in seafood such as squid, octopus, and oysters, and can also be ingested by eating these foods. Taurine is also produced within the body, and aerobic exercise such as light running is known to be effective in increasing blood taurine levels. Daily exercise is effective in maintaining immunity. ●Vitamin B group
A nutrient that metabolizes food as energy and creates energy for cell activity. B vitamins are also necessary for producing antibodies, which are proteins that protect the body from pathogens. It has been suggested that a lack of vitamin B1 may cause Peyer’s patches (organs where many immune cells gather) to become smaller, making you more susceptible to infections. When you think of vitamins, you get the impression that they are mostly found in vegetables and fruits, but in fact, B group vitamins are found in large amounts in pork and seafood. Always replenish your B group vitamins by eating meat.
●Proteins that make immune cells themselves
The main component of all cells is protein. Immune cells and antibodies that fight viruses are also made of proteins, so proteins are essential. Eating too much protein doesn’t work, so you need to keep getting it in your meals. Be sure to incorporate protein-rich foods such as eggs, meat, fish, and soybeans into your breakfast, lunch, and dinner meals.
●Nutrients involved in bone (bone marrow) building
In the bone marrow, which contains hematopoietic cells, almost all cells involved in immunity are born, including neutrophils,
macrophages, lymphocytes (B and T cells), NK cells, and plasma cells. In addition to calcium, which strengthens bones, vitamin D, which is involved in strengthening bones, also plays a role in immunity. Vitamin D is found in foods such as wood ear mushrooms and salmon, but it can also be produced within your own body when you sunbathe and expose your palms to ultraviolet rays.