Recently, due to the threat of the new coronavirus infection (COVID-19), we have entered an era where not only washing hands and gargling, but also wearing a mask is commonplace.
Article 25 of Japan's Constitution stipulates that "all citizens have the right to lead a healthy and cultured minimum standard of life," and the health of the people is regarded as a human right.
Although rights such as vaccination are guaranteed, they must be conscious of their own health management.
Infection is usually defined as pathogenic organisms entering the body and proliferating. Among many microorganisms, those that cause disease in humans are called pathogens. Mainly, there are eukaryotic organisms such as protozoa and fungi, prokaryotic organisms such as bacteria and viruses. It is necessary to increase one's immunity, and moderate exercise, a well-balanced diet, and high-quality sleep are essential.
"Immunity" is a mechanism that protects itself against foreign substances such as pathogens, and is equipped with a biological defense mechanism. The biological defense mechanism is divided into innate immunity and acquired immunity, and antibodies act to phagocytize and eliminate pathogens, respectively.
Quoting from a paper by Professor Katsuhiko Suzuki, Waseda University Faculty of Sport Sciences, the conditions for exercise recommended for health promotion are the intensity of aerobic exercise, that is, *(1) 50 to 60% of maximum oxygen uptake or It is recommended to continue for a long period of time, at least 20 to 60 minutes a day, at least 3 times a week , below the anaerobic threshold.
As an effect of this moderate exercise, "the flow of blood and lymph is improved", the circulation of immune cells is more efficient and the function of antibodies is improved. Research has proven that moderate exercise is effective through both blood circulation and the action of individual immune cells.
*(1)Maximum oxygen uptake is the maximum amount of oxygen that can be taken into the body in one minute.
The maximal oxygen uptake is related to the pumping function of the heart, blood transport, skeletal muscle, lung diffusion capacity, etc., so it can be said to be the comprehensive strength of the whole body.
The above research results show that moderate exercise can improve immunity, but conversely, if you continue high-intensity exercise at 60% or more of the maximum oxygen uptake, sympathetic Nerves become dominant, and active oxygen in the blood increases too much , lowering immunity .
It is sometimes said that athletes are more likely to catch colds, but this is true. Strenuous exercise frequently causes muscle fiber breakdown in the body. not). As a result, it seems that the response to attack when pathogens invade becomes weaker. This means that your immune system is less responsive, making you more susceptible to infections. Excessive physical exertion, fatigue, or poor nutrition can also weaken the immune system.
However, what should not be misunderstood is that only 50 to 60% of the exercise intensity within the current capacity can improve immunity.
In order to increase the capacity of the immune system itself, it is necessary to increase the maximal oxygen uptake of the aerobic exercise capacity at an exercise intensity of 60% or more. In that case, there is a possibility that the immune system will temporarily decrease, but if you continue to exercise at a maximum oxygen uptake of 50 to 60%, the immune system capacity will not increase.
In order to "improve immunity", it is important to improve the maximum oxygen uptake, that is, the endurance of the whole body. In order to improve capacity, a temporary decrease in immunity is possible, so in that case, it is necessary not only to exercise but also to improve sleep and nutritional conditions at the same time, and not only aerobic exercise but also muscle training. So, it is thought that the work of the immune system will be active due to the improvement of muscle temperature.
In addition, not only the accumulation of fatigue and the decrease in body temperature, but also the disturbance of the autonomic nervous system due to stress has a great influence on the deterioration of immunity.
Physical and mental tension makes the sympathetic nervous system dominant, but in fact, the act of “crying” and “laughing” in our emotions has the effect of correcting the autonomic nervous system that has been tilted due to mental stress. As a result, it is said that immunity is greatly enhanced. Laughter also stimulates the parasympathetic nervous system and balances the autonomic nervous system. Studies show that the parasympathetic nervous system increases blood flow and raises body temperature, so after a good laugh, the body temperature rises by 1 degree. It is important not to lower your body temperature in order not to lower your immunity. It is said that when the body temperature rises by 1 degree, the lymphocytes of immune cells increase and activate, and the immunity increases by 20 to 30%. The parasympathetic nervous system becomes dominant even if you can't laugh from your heart, or you can laugh with a fake smile.
In terms of nutrition, we are sometimes asked, "How about using supplements to boost immunity?"
Supplements do not need to be digested in the intestine, so if you rely on supplements for a long time and neglect the intestinal function, the intestinal digestion ability will decrease and the ability to digest and absorb nutrients will decrease. Even if it's good when you're young, you may regret it when you get older.
Prioritize a well-balanced diet that allows you to fully utilize your body's functions, and use supplements as "nutritional supplements" when there is a shortage.
[Exercise plan for improving immunity]
① Let's improve the capacity of whole body endurance first to improve immunity!
Level 1: (220 - age - resting heart rate) x 60-80% + resting heart rate = target heart rate
Level 2: (220 - age - resting heart rate) x 80-90% + resting heart rate = target heart rate
② Activate your immunity with the physical strength you have now!
(220 - age - resting heart rate) x 50-60% + resting heart rate = target heart rate
③ Increase your muscle mass and improve your heat production!
Muscles have the function of regulating body temperature, creating heat energy and raising body temperature.
When your body temperature is low, your immunity will also fall. Build muscle to improve thermogenesis and strengthen your immune system.
Finally, for "immunity", it is important to improve the ability to create energy, maintain body temperature and keep the autonomic nerves intact. By keeping these two things in mind, you will be able to make full use of the self-healing power that everyone possesses, and you should be able to defeat the pathogens that cause infectious diseases.
Reference Immunity and Exercise Waseda University Faculty of Sports Sciences Professor Katsuhiko Suzuki The Future of Health Science Group 5 Authored by Reiji Morishita The Immunity Part 3 Authored by Dr. Tsukamoto Ministry of Health, Labor and Welfare Health information site for lifestyle-related disease prevention e-health net
