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[title] => ‘Ostarjeli imunološki sustav‘ manje reagira na cjepiva, odlučnim promjenama taj proces možemo usporiti: vježbajmo i mudro jedimo, kurkuma je saveznik
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Starenje utječe na razne procese u našem tijelu. Između ostalog, učinkovitost imunološkog sustava također se s godinama smanjuje pa je oporavak od infekcija zbog toga sporiji i manje učinkovit.
Istodobno, "ostarjeli imunološki sustav" manje reagira na cjepiva. Iako se, naravno, starenje imunološkog sustava ne može u potpunosti spriječiti ili zaustaviti, određenim promjenama taj proces možemo drastično usporiti. Posebno su važne tri mjere...
1. Redovita tjelesna aktivnost
Briga o redovnom vježbanju definitivno je jedna od najčešćih preporuka za održavanje dobrog zdravlja. Međutim, među prednostima redovitih tjelesnih aktivnosti prilično se rijetko ističe utjecaj ove navike na održavanje jakog imunološkog sustava.
Metaanaliza nedavno objavljena u časopisu Nature Reviews Immunology otkrila je da je vježbanje jedan od ključnih čimbenika usporavanja starenja imunološkog sustava.
Naime, naši koštani mišići proizvode bjelančevine zvane miokini, koji ublažavaju upale u tijelu i doprinose jačanju obrambenih funkcija ili imunološke zaštite. Više mišićne mase u pravilu znači i bolju zaštitu od raznih infekcija.
Tako se kod ljudi koji redovito vježbaju može primijetiti manje ostarjelih imunoloških stanica, koje karakteriziraju skraćeni telomeri, nego kod manje aktivnih vršnjaka.
S druge strane, povećava se broj T limfocita, čija je zadaća identificirati patogeni mikroorganizam odgovoran za infekciju, a zatim se diferencirati u stanice specijalizirane za uništavanje ovog mikroorganizma u slučaju novih pokušaja zaraze tijela u budućnosti.
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Iako ukupan broj T limfocita ostaje konstantan, broj onih podtipova koji su u početku nediferencirani, a zatim sposobni za specijalizaciju opada s godinama.
Tijelo je stoga manje pripremljeno za moguća nova, nepoznata strana tijela, što je ujedno jedan od glavnih znakova "ostarjelog imunološkog sustava", pa je ohrabrujuće to što redovita tjelesna aktivnost može ublažiti ovaj problem povezan sa starenjem.
Istodobno, postoje studije čija otkrića pokazuju da postoji veza između redovitog vježbanja i boljeg odgovora na cjepiva, što u praksi znači, prije svega, učinkovitiju proizvodnju antitijela.
2. Prehrana s puno "protuupalne hrane"
Starenje imunološkog sustava često je usko povezano s kroničnom upalom. Akutni upalni odgovor u slučaju stvarne opasnosti ili ozljede vrlo je koristan, ali potrebno je da tijelo tada brzo pokrene protuupalne mehanizme.
U mlađih ljudi to obično nije problem, ali s godinama se povećava mogućnost kronične upale koja je povezana s mnogim bolestima.
Stoga je imunološki sustav zauzet neadekvatnim upalnim odgovorima, a istovremeno može zanemariti stvarne opasnosti, tj. patogene organizme.
Jedna od važnih mjera koja može pomoći u „pomlađivanju“ imunološkog sustava je povećani unos hrane s protuupalnim učincima. U ovu skupinu spada hrana bogata omega-3 masnim kiselinama.
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Vitamin D također ima važan učinak, ali primarni izvor nije hrana, već je bitno redovito izlaganje sunčevoj svjetlosti, jer tijelo može proizvesti samo dovoljne količine vitamina D (ako je potrebno, možete si pomoći i dodacima prehrani).
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Istodobno, kako bi se usporilo starenje imunološkog sustava, potrebno je osigurati tijelu dovoljno antioksidansa (uglavnom raznih vrsta voća i povrća), koji također mogu pomoći u prevenciji kronične upale.
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Među začinima s protuupalnim učincima ističe se kurkuma, pogotovo ako je kombinirate s crnim paprom.
3. Održavajte zdravu težinu
Smatra se da čak 30 posto upalnih citokina u cirkulaciji IL-6 potječe iz masnog tkiva. Dakle, rizik od kronične upale osobito je visok kod osoba s prekomjernom tjelesnom težinom.
To između ostalog znači i manje učinkovit imunološki sustav u slučaju stvarnih opasnosti.
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Međutim, postoji i veza između prekomjerne tjelesne težine i slabijeg odgovora na cjepiva protiv gripe. Briga o održavanju zdrave tjelesne težine jedna je od važnih mjera za usporavanje starenja imunološkog sustava.
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Starenje utječe na razne procese u našem tijelu. Između ostalog, učinkovitost imunološkog sustava također se s godinama smanjuje pa je oporavak od infekcija zbog toga sporiji i manje učinkovit.
Istodobno, "ostarjeli imunološki sustav" manje reagira na cjepiva. Iako se, naravno, starenje imunološkog sustava ne može u potpunosti spriječiti ili zaustaviti, određenim promjenama taj proces možemo drastično usporiti. Posebno su važne tri mjere...
1. Redovita tjelesna aktivnost
Briga o redovnom vježbanju definitivno je jedna od najčešćih preporuka za održavanje dobrog zdravlja. Međutim, među prednostima redovitih tjelesnih aktivnosti prilično se rijetko ističe utjecaj ove navike na održavanje jakog imunološkog sustava.
Metaanaliza nedavno objavljena u časopisu Nature Reviews Immunology otkrila je da je vježbanje jedan od ključnih čimbenika usporavanja starenja imunološkog sustava.
Naime, naši koštani mišići proizvode bjelančevine zvane miokini, koji ublažavaju upale u tijelu i doprinose jačanju obrambenih funkcija ili imunološke zaštite. Više mišićne mase u pravilu znači i bolju zaštitu od raznih infekcija.
Tako se kod ljudi koji redovito vježbaju može primijetiti manje ostarjelih imunoloških stanica, koje karakteriziraju skraćeni telomeri, nego kod manje aktivnih vršnjaka.
S druge strane, povećava se broj T limfocita, čija je zadaća identificirati patogeni mikroorganizam odgovoran za infekciju, a zatim se diferencirati u stanice specijalizirane za uništavanje ovog mikroorganizma u slučaju novih pokušaja zaraze tijela u budućnosti.
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Iako ukupan broj T limfocita ostaje konstantan, broj onih podtipova koji su u početku nediferencirani, a zatim sposobni za specijalizaciju opada s godinama.
Tijelo je stoga manje pripremljeno za moguća nova, nepoznata strana tijela, što je ujedno jedan od glavnih znakova "ostarjelog imunološkog sustava", pa je ohrabrujuće to što redovita tjelesna aktivnost može ublažiti ovaj problem povezan sa starenjem.
Istodobno, postoje studije čija otkrića pokazuju da postoji veza između redovitog vježbanja i boljeg odgovora na cjepiva, što u praksi znači, prije svega, učinkovitiju proizvodnju antitijela.
2. Prehrana s puno "protuupalne hrane"
Starenje imunološkog sustava često je usko povezano s kroničnom upalom. Akutni upalni odgovor u slučaju stvarne opasnosti ili ozljede vrlo je koristan, ali potrebno je da tijelo tada brzo pokrene protuupalne mehanizme.
U mlađih ljudi to obično nije problem, ali s godinama se povećava mogućnost kronične upale koja je povezana s mnogim bolestima.
Stoga je imunološki sustav zauzet neadekvatnim upalnim odgovorima, a istovremeno može zanemariti stvarne opasnosti, tj. patogene organizme.
Jedna od važnih mjera koja može pomoći u „pomlađivanju“ imunološkog sustava je povećani unos hrane s protuupalnim učincima. U ovu skupinu spada hrana bogata omega-3 masnim kiselinama.
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Vitamin D također ima važan učinak, ali primarni izvor nije hrana, već je bitno redovito izlaganje sunčevoj svjetlosti, jer tijelo može proizvesti samo dovoljne količine vitamina D (ako je potrebno, možete si pomoći i dodacima prehrani).
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Istodobno, kako bi se usporilo starenje imunološkog sustava, potrebno je osigurati tijelu dovoljno antioksidansa (uglavnom raznih vrsta voća i povrća), koji također mogu pomoći u prevenciji kronične upale.
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Među začinima s protuupalnim učincima ističe se kurkuma, pogotovo ako je kombinirate s crnim paprom.
3. Održavajte zdravu težinu
Smatra se da čak 30 posto upalnih citokina u cirkulaciji IL-6 potječe iz masnog tkiva. Dakle, rizik od kronične upale osobito je visok kod osoba s prekomjernom tjelesnom težinom.
To između ostalog znači i manje učinkovit imunološki sustav u slučaju stvarnih opasnosti.
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Međutim, postoji i veza između prekomjerne tjelesne težine i slabijeg odgovora na cjepiva protiv gripe. Briga o održavanju zdrave tjelesne težine jedna je od važnih mjera za usporavanje starenja imunološkog sustava.
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[ordering] => 32
[alias] => gallery_in_the_article
)
[30] => stdClass Object
(
[id] => 95
[name] => Required views
[value] => 0
[type] => textfield
[group] => 9
[published] => 1
[ordering] => 33
[alias] => required_views
)
)
14. svibanj 2024 18:05
