Immunity is a mechanism that protects the body from foreign enemies such as pathogens. This immune system protects us from the countless pathogens that exist around us.
However, there are cases where the immune system becomes difficult to function due to various factors, and the reality is that women are especially susceptible to hormonal fluctuations and lifestyle.
This time, we will explain the causes of decreased immunity, including the characteristics of the female immune system. Let's also think about how we can maintain and improve our immunity.
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Characteristics of the female immune system
It is said that there is a difference in the base immunity of men and women, and women generally have stronger immunity.
However, as mentioned earlier, women are more susceptible to hormonal fluctuations and respond to stress differently than men, so their immune strength fluctuates greatly.
Women also tend to have overactive immune systems. Isn't a well-functioning immune system only a benefit because it becomes stronger against pathogens? You might think so, but that's not entirely true. An overreactive immune system also carries the risk of attacking your own normal cells.
The common theory is that autoimmune diseases (diseases in which the body attacks itself) are more common in women because of the fluctuations in their immune system.
Causes of decreased immunity in women
Decreased immunity in women is caused by the following factors or a combination of each.
Fluctuations due to menstrual cycle
Before the ovulation period, the female hormone called estrogen increases and immunity increases, but around the time of menstruation, progesterone, which suppresses the function of the immune system, increases. As a result, the immune system becomes weaker.
Pregnancy/childbirth
During pregnancy, the mother's immune system is suppressed. This is said to be a mechanism built into the mother's body to prevent it from perceiving the fetus as an abnormal factor and attacking it.
In addition, rapid hormonal changes after childbirth can cause a temporary imbalance in the immune system. This is because in order to produce breast milk, prolactin, a hormone that suppresses the immune system, is produced in large amounts, and due to blood loss during childbirth, iron levels decrease, and due to breastfeeding, the nutrients necessary to maintain immunity decrease, which lowers immunity. This is because proteins, iron, vitamins, zinc, etc. are nutrients involved in the production of immune cells and the regulation of immune cell function. For these reasons, it can be said that women are temporarily more susceptible to infections during the period from pregnancy to postpartum.
menopause
When a woman reaches menopause, the secretion of estrogen, which strengthens the immune system, rapidly decreases.
Men also experience a decrease in the hormone called testosterone during menopause, but this hormone is involved in suppressing the immune system and the rate of decrease is slow, so women are more likely to experience a decline in their immune system during menopause. It is said.
Effects of insomnia (lack of sleep)
Women tend to have poor sleep quality due to the menstrual cycle mentioned above, hormonal fluctuations caused by it, pregnancy, childbirth, menopausal symptoms, etc.
In fact, there are reports that the risk of insomnia is 1.5 to 2 times higher in women than in men. They are also more likely to experience symptoms of anxiety and depression, which can also lead to sleep problems. Good quality sleep is an essential element for the generation and activation of immune cells, so lack of sleep directly impairs immune function.
How to increase immunity
So, what should you specifically pay attention to in order to cover up the decline in immunity, increase immunity, and increase resistance?
As I mentioned in the causes of decreased immunity, a woman's immunity is closely related to hormonal balance. To balance your hormones, you need to improve your lifestyle habits. You will need to eat a balanced diet and get enough sleep. Moderate exercise is also essential for regulating the function of the autonomic nervous system and increasing immunity.
Below, we will introduce specific measures and care methods.
balanced diet
It is important to consciously consume nutrients that are especially important for women, such as iron, calcium, and vitamin D. Try to have a well-balanced intake of lean fish, meat, dairy products, and green and yellow vegetables. Protein is also a material for making immune cells, so it's a good idea to actively incorporate it into your diet.
Also, soybean products contain isoflavones, which are called "phytoestrogens" and have the effect of increasing immunity, although they do not have as strong an effect as estrogen.
Since it is a high-quality protein, it also has the ability to produce antibodies and immune cells, making it a perfect ingredient for boosting immunity. Additionally, it has anti-inflammatory properties.
Antioxidants also play a role in protecting immune cells from oxidative damage. It is abundant in citrus fruits and green vegetables.
Omega-3 fatty acids, which are often introduced in the media as nutrients contained in blue fish, also play a role in activating immune cells, so it is a good idea to incorporate them into your diet while enjoying seasonal fish such as mackerel, sardines, and saury. It might be a good idea to take a look.
Utilization of supplements
Some people may not have a hard time if they can eat a well-balanced diet in the first place.
Especially in today's society, it can be difficult to eat slowly and buy all the ingredients you need.
Supplements are easily available these days, so if you are concerned about nutritional deficiencies, consider taking advantage of them. Regarding iron, which tends to be deficient in women, if you are diagnosed with anemia, you may be prescribed iron supplements.
One thing to keep in mind is that whether you intake nutrients through food or supplements, it is not good to take in too much. The same goes for only taking in certain nutrients. Don't be too concerned about your immune system and become too unbalanced with your diet or rely too much on supplements.
Ensuring enough sleep time
Sleep may be more difficult to control than eating.
- Do some light stretching or yoga before bed
- Avoid caffeine intake before bed
- Avoid alcohol intake at night
- Utilize aromatherapy
There are other ways to deal with this.
Stretching, yoga, and aromatherapy are effective ways to relax your body. Some essential oils used in aromatherapy have a direct effect on the brain and reduce muscle tension, so you may want to try them out.
Caffeine also has a stimulant effect, so it is not recommended to consume it before bedtime.
Regarding alcohol, some people may say that they sleep better if they drink alcohol. It is true that alcohol itself makes you drowsy, but the process of metabolizing alcohol can raise your body temperature and cause fluctuations in blood sugar levels, among other factors that impair the quality of your sleep.
This is why it is said that ``drinking alcohol makes you sleep less easily.''
If your insomnia symptoms are too noticeable, consider consulting a specialist.
Hormone replacement therapy
After menopause, hormone replacement therapy may be an option if necessary.
moderate exercise
Yoga, Pilates, and aerobic exercise are effective exercises for improving women's immunity. Yoga can improve flexibility and reduce stress. Pilates trains the core muscle groups, which helps improve posture and strengthen the core. Aerobic exercise has the advantage of promoting blood circulation and distributing immune cells throughout the body.
Exercise itself also plays a role in regulating the autonomic nervous system. Proper functioning of the autonomic nervous system contributes to the generation and functioning of the immune system, so it is a good idea to get into the habit of exercising, even for short periods of time, so that you can do it consistently.
summary
By incorporating these methods comprehensively, you can maintain a healthy lifestyle in response to the fluctuations in the immune system that are unique to women. Of course, trying to take in everything can actually be stressful. It is important to practice within a reasonable range according to your individual situation and constitution.
Manage your health from a long-term perspective, build your resistance, and lead a vibrant life.
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