not getting enough sleep Or not sleeping deeply for a long time (Chronic Sleep Disturbances). In addition to putting the body at greater risk of various diseases such as heart disease, obesity, high blood pressure, depression and stroke, it also causes our body to produce less substances called cytokines (Cytokines).

which this cytokine It is a type of protein. That helps treat inflammation, infection and builds the immune system (Immune System) for the body. Therefore, if the quality of your sleep is not good or sleeping less than 8 hours per day It will cause the immune system to work less (Low Immune System), resulting in decreased protection against viruses (Decrease Natural Killer Cell Activity).

It also causes the brain to produce less growth hormone (Growth Hormone) and because of this type of hormone It is a promoter of the creation of certain types of white blood cells. That makes the body resist viruses and foreign substances, therefore, to strengthen the body's immunity. In an era of toxic pollution Many new diseases and contagious diseases Get enough quality rest and sleep. Therefore, it is the main factor in taking care of health.

NK Cell (Natural Killer Cell) The body's immune system against viruses.

It is a type of white blood cell that exists in the body. It can be found only 15% of the total number of white blood cells, lymphocyte (Lymphocyte), but it has an important function in destroying virus-infected cells and cancer cells without having to go through the process of stimulating and learning about the abnormal cells (Antigen Stimulation). Therefore, NK Cell white blood cells play an important role, which is like the first line of defense of the immune system (Innate Immune System) to find and destroy cancer cells in the early stages and control various viral infections.

Studies have found that the performance of NK Cell white blood cells decreases with increasing age. which is related to the incidence of cancer increasing with age3-7 But besides age, there are also factors that weaken the ability of NK cells, such as

• Poor quality of sleep or sleeping less than 8 hours per day
• Not exercising This is because exercise is a way to stimulate the immune system to work better9.
• Eating food that is not healthy or have obesity (Obesity disease), such as eating high sugar or fat and not eating enough fruits and vegetables It will have a negative effect on the functioning of the immune system in the body. This is because the body does not have enough minerals and vitamins that help strengthen the immune system.
• Accumulated stress Because when the body has higher stress The stress hormone Cortisol weakens the immune system, making the body more vulnerable to infection.
• Currently, medical professionals can check NK Cell Count and NK Cell Activity to assess an individual's ability to destroy viruses and cancer cells by drawing blood. The benefit from the test is if it is found that the immune system level is lower than normal. There will be an easier chance of contracting the virus and it will be difficult to recover, including increasing the risk of cancer.

Those who are recommended to have the NK Cell Count and NK Cell Activity checked.

• Have a history of frequent infections such as herpes, shingles, hepatitis, frequent colds, have had influenza A or B, bird flu, coronavirus fever, etc.
• Family history of cancer
• Have a state of chronic fatigue.
• Have a history of continuous smoking
• Have a history of long-term exposure to hormones or environmental pollutants
• Being overweight or are obese (body fat percentage more than 28 percent of men and more than 32 percent of women)
• healthy person who want preventive analysis To monitor the function of the immune system that is innate. which is a non-specific defense mechanism of its own (Nonspecific Defense Mechanism)

for good health Therefore, you should pay more attention to your immune system. Because it is considered an important protective barrier for the body, therefore, eating a variety of foods, complete with food groups and supplement with foods such as blueberries, maitake mushrooms, reishi mushrooms, garlic or certain dietary supplements that have been researched to help nourish the immune system such as Cordyceps (cordyceps), MGN-3 (Biobran rice bran extract), Resveratrol, Reishi Extract (extract from reishi mushrooms), AHCC (extract from mycelium of various mushrooms), Quercetin (polyphenol flavonoids found in many fruits, leafy vegetables and grains), Vitamin C and probiotics, etc., can also help increase NK Cell activity.15-17

Activities that promote immunity

• Exercise regularly or walk 10,000 steps/day.
• Get enough rest. Sleep for 8-9 hours if you want to improve your sleep quality. You can use dietary supplements such as melatonin, valerian root, or lavender, etc.
• Let go, meditate, take a walk.
• Always observe your own body. If there are abnormal symptoms such as frequent infections You should consult a doctor for a thorough examination.

Credit: Health Brings Wealth magazine and the Bangkok Association of Rehabilitation Physicians and Obesity Education Promotion (BARSO)

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