Immunity is a mechanism that protects the body from external invaders 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 less effective due to various factors, and women in particular are susceptible to the effects of hormonal fluctuations and lifestyle
In this article, we will explain the causes of a weakened immune system, while also looking at the characteristics of the female immune system, and how to maintain and improve it
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Characteristics of the female immune system
It is said that there is a difference in the base immunity between men and women, with women generally having stronger immunity
However, as mentioned above, women are more susceptible to hormonal fluctuations and respond to stress differently than men, which means their immune systems fluctuate more
Women also tend to have an over-reactive immune system. You might think that a well-functioning immune system is only beneficial because it makes you stronger against pathogens, but that's not necessarily the case. An over-reactive immune system also carries the risk of attacking your own normal cells
It is commonly believed that the reason why autoimmune diseases (diseases in which the body attacks itself) are more prevalent in women is due to strong fluctuations in immune strength
Causes of weakened immunity in women
A weakened immune system in women can be caused by the following factors or a combination of these factors:
Fluctuations due to the menstrual cycle
Before ovulation, the female hormone estrogen increases and the immune system becomes stronger, but before and after menstruation, the amount of progesterone, which suppresses the immune system, increases, making the immune system weaker
Pregnancy and childbirth
During pregnancy, the mother's immune system is suppressed. This is thought to be a mechanism in the mother's body to prevent it from perceiving the fetus as an abnormal factor and attacking it
Furthermore, rapid hormonal changes after childbirth can temporarily disrupt the balance of the immune system. This is because the immune system is weakened by the production of prolactin, a hormone that suppresses the immune system, in large amounts to produce breast milk, a decrease in iron levels due to bleeding during childbirth, and a decrease in nutrients necessary for maintaining the immune system due to breastfeeding. Protein, iron, vitamins, zinc, and other nutrients are involved in the production of immune cells and regulating their function. For these reasons, it can be said that women are temporarily more susceptible to infections during pregnancy and the period after childbirth
menopause
When women reach menopause, the secretion of estrogen, which boosts the immune system, declines rapidly
Men also experience a decline in the hormone called testosterone during menopause, but because this hormone is involved in suppressing the immune system and the rate of decline is slower, it is said that women are more likely to experience a decline in their immune system during menopause
Effects of insomnia (lack of sleep)
Women tend to have poor quality sleep due to the menstrual cycle and the resulting hormonal fluctuations, as well as pregnancy, childbirth, and menopausal symptoms
In fact, it has been reported that women are 1.5 to 2 times more likely to suffer from insomnia than men. They also tend to be more prone to experiencing anxiety and depression, which can lead to sleep disorders. Since good quality sleep is essential for the production and activation of immune cells, lack of sleep directly weakens immune function
How to boost your immunity
So, what specific things should we pay attention to in order to cover up a weakened immune system or to boost our immunity and increase our resistance?
As mentioned in the section on causes of weakened immunity, a woman's immune system is closely related to hormone balance. To balance hormones, lifestyle changes are necessary. Eating a balanced diet and getting enough sleep will be essential. Moderate exercise is also essential for regulating the autonomic nervous system and boosting immunity
Below we will introduce some specific measures and care methods
Balanced diet
It is important to consciously take in nutrients that are particularly important for women, such as iron, calcium, and vitamin D. Try to eat a balanced diet of lean fish, meat, dairy products, and green and yellow vegetables. Protein is also a good source of material for building immune cells, so it is a good idea to actively incorporate it into your diet
Soy products also contain isoflavones, which, although not as strong as estrogen, are called "phytoestrogens" and have the effect of boosting the immune system
It is also a high-quality protein that helps produce antibodies and immune cells, making it an ideal food for boosting immunity. It also has anti-inflammatory properties
Antioxidants also help protect immune cells from oxidative damage and are abundant in citrus fruits and green leafy vegetables
Omega-3 fatty acids, which are often featured in the media as a nutrient found in abundance in blue fish, also play a role in activating immune cells, so it might be a good idea to incorporate seasonal fish such as mackerel, sardines, and saury into your diet
Use of supplements
Some people may say that if they could just eat a balanced diet in the first place, they wouldn't have any trouble
Especially in modern society, it may be difficult to eat slowly or buy a variety of ingredients
Supplements are now readily available, so if you're concerned about nutrient deficiencies, try taking advantage of them. Iron, which women are prone to deficiencies in, may be prescribed if you are diagnosed with anemia
It's important to note that whether you're taking nutrients through food or supplements, excessive intake is not good. The same goes for taking in only certain nutrients. Don't be so concerned about your immune system that you become overly concerned about your diet or rely too much on supplements
Ensuring adequate sleep
When it comes to sleep, it may be more difficult to control than diet
- Do some light stretching or yoga before bed
- Avoid caffeine before bed
- Avoid alcohol at night
- Use aromatherapy
There are ways to deal with this, etc
Stretching, yoga, and aromatherapy are effective ways to relax the body. Some essential oils used in aromatherapy act directly on the brain and reduce muscle tension, so you might want to give them a try
Also, caffeine has a stimulating effect, so it is not recommended to consume it before bedtime
Regarding alcohol, some people may say that they sleep better after drinking alcohol. It is true that alcohol itself makes you sleepy, but the process of metabolizing alcohol raises your body temperature and causes fluctuations in blood sugar levels, which can all contribute to poor quality sleep
This is why it is said that drinking alcohol makes you sleep shallower
If your insomnia symptoms become too pronounced, consider consulting a specialist
Hormone replacement therapy
After menopause, hormone replacement therapy can also be an option if needed
Moderate exercise
Exercises that are effective for improving women's immunity include yoga, Pilates, and aerobic exercise. Yoga improves flexibility and is also effective in reducing stress. Pilates trains the core muscles, helping to improve posture and strengthen the core. Aerobic exercise also has the benefit 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 function of the immune system, so it's a good idea to get into the habit of exercising, even for short periods of time, so that you can continue doing it
summary
By incorporating these methods comprehensively, you can respond to the unique fluctuations in the immune system that are unique to women and maintain a healthy lifestyle. Of course, trying to incorporate everything can be stressful. It's important to practice them within your limits, taking into account your individual situation and constitution
Take a long-term view of your health, build up your resistance, and lead a vibrant life
In addition, regenerative medicine using stem cells etc.Treatment methods that have been proven effective in improving immunityis.
Research and clinical trials are still ongoing, but regenerative medicine such as stem cells is still used as a treatment method. In the future, it will be developed as a more familiar treatment. We hope that you will take this opportunity to develop an interest in regenerative medicine, acquire knowledge about it, and actually consider treatment.
Omotesando Helene Clinic specializes in regenerative medicine that does not place a burden on the body, and provides pre-counseling for those who cannot immediately start treatment.
"I'm curious, but I can't decide if prevention is really necessary now." You may be at risk of wandering life and death without realizing it, so Please feel free to contact us.
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