Morning temperatures have fallen to around 10 degrees Celsius, and chilly weather is continuing. Immunity can easily weaken during the seasonal transition, when the daily temperature range is large. Here is a look at the signs of weakened immunity and ways to strengthen it.
◇Signs of weakened immunity
When immunity declines, cold viruses can easily enter the body, making people more likely to catch colds. Symptoms are usually more severe than usual and do not improve easily. Typically, symptoms such as a runny nose, cough and mild fever last for 3 to 4 days before disappearing when a person catches a cold. However, when immunity is significantly weakened, symptoms may last longer and a high fever may develop.
Persistent symptoms such as abdominal pain and diarrhea after eating may also be caused by weakened immunity. The stomach may also hurt frequently because of an upset stomach or enteritis. This is because the body's ability to eliminate bacteria and viruses that enter through the gastrointestinal tract declines when immunity weakens. In addition, an increase in harmful gut bacteria can cause inflammation inside the body.
◇Get enough sleep and move regularly
When abnormal signals appear in the body, efforts should be made to restore weakened immunity. Sufficient sleep is the first priority for improving immunity. Sleeping well for 7 to 8 hours increases the attack capacity of T cells, white blood cells that eliminate virus-infected cells, and reduces cortisol secretion, thereby strengthening immunity.
Keeping the body warm is effective for improving immunity. The cells in our bodies become active when body temperature is 36.5 to 37 degrees Celsius, but when body temperature falls in cold weather, the cells may not function properly, causing immunity to decline. According to a Japanese study, immunity increases by 70% when body temperature rises by 1 degree. The body can be warmed through hot packs or half-body baths. Applying heat to the lower abdomen or buttocks is particularly beneficial because it can raise core body temperature. Drinking warm water frequently also helps.
◇Review your lifestyle habits
Daily lifestyle habits are also important for strengthening immunity. Excessive worry is a major example. When excessive worry or an anxious psychological state continues, it can lead to chronic stress. Excessive secretion of stress hormones can weaken immunity. Slow, deep abdominal breathing, meditation and regular exercise can help manage stress.
A diet centered on ultra-processed foods makes it difficult to consume balanced nutrients. In particular, when intake of dietary fiber, which serves as food for gut microbes, becomes insufficient, the amount of short-chain fatty acids produced by the microbes also decreases. Short-chain fatty acids nourish cells lining the intestines and maintain the intestinal barrier, preventing gut bacteria and toxins from being absorbed into the bloodstream. When eating, choose natural foods without sugar or food additives whenever possible. Fruits, vegetables, whole grains, legumes, fish, poultry and nuts are good choices.
◇Signs of weakened immunity
When immunity declines, cold viruses can easily enter the body, making people more likely to catch colds. Symptoms are usually more severe than usual and do not improve easily. Typically, symptoms such as a runny nose, cough and mild fever last for 3 to 4 days before disappearing when a person catches a cold. However, when immunity is significantly weakened, symptoms may last longer and a high fever may develop.
Persistent symptoms such as abdominal pain and diarrhea after eating may also be caused by weakened immunity. The stomach may also hurt frequently because of an upset stomach or enteritis. This is because the body's ability to eliminate bacteria and viruses that enter through the gastrointestinal tract declines when immunity weakens. In addition, an increase in harmful gut bacteria can cause inflammation inside the body.
◇Get enough sleep and move regularly
When abnormal signals appear in the body, efforts should be made to restore weakened immunity. Sufficient sleep is the first priority for improving immunity. Sleeping well for 7 to 8 hours increases the attack capacity of T cells, white blood cells that eliminate virus-infected cells, and reduces cortisol secretion, thereby strengthening immunity.
Keeping the body warm is effective for improving immunity. The cells in our bodies become active when body temperature is 36.5 to 37 degrees Celsius, but when body temperature falls in cold weather, the cells may not function properly, causing immunity to decline. According to a Japanese study, immunity increases by 70% when body temperature rises by 1 degree. The body can be warmed through hot packs or half-body baths. Applying heat to the lower abdomen or buttocks is particularly beneficial because it can raise core body temperature. Drinking warm water frequently also helps.
◇Review your lifestyle habits
Daily lifestyle habits are also important for strengthening immunity. Excessive worry is a major example. When excessive worry or an anxious psychological state continues, it can lead to chronic stress. Excessive secretion of stress hormones can weaken immunity. Slow, deep abdominal breathing, meditation and regular exercise can help manage stress.
A diet centered on ultra-processed foods makes it difficult to consume balanced nutrients. In particular, when intake of dietary fiber, which serves as food for gut microbes, becomes insufficient, the amount of short-chain fatty acids produced by the microbes also decreases. Short-chain fatty acids nourish cells lining the intestines and maintain the intestinal barrier, preventing gut bacteria and toxins from being absorbed into the bloodstream. When eating, choose natural foods without sugar or food additives whenever possible. Fruits, vegetables, whole grains, legumes, fish, poultry and nuts are good choices.