{"id":17595,"date":"2020-11-03T12:24:18","date_gmt":"2020-11-03T10:24:18","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=17595"},"modified":"2025-08-19T15:10:56","modified_gmt":"2025-08-19T12:10:56","slug":"cum-combatem-imbatranirea-sistemului-imunitar","status":"publish","type":"post","link":"https:\/\/sanovita.ro\/blog\/cum-combatem-imbatranirea-sistemului-imunitar\/","title":{"rendered":"Cum combatem \u00eemb\u0103tr\u00e2nirea sistemului imunitar?"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-17596 size-full\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/10\/shutterstock_1221793927.jpg\" alt=\"Cum combatem \u00eemb\u0103tr\u00e2nirea sistemului imunitar?\" width=\"1000\" height=\"664\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/10\/shutterstock_1221793927.jpg 1000w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/10\/shutterstock_1221793927-324x215.jpg 324w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/10\/shutterstock_1221793927-732x486.jpg 732w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/10\/shutterstock_1221793927-768x510.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p>Tr\u0103im \u00eentr-o perioad\u0103 \u00een care speran\u021ba medie de via\u021b\u0103 este mult mai ridicat\u0103 dec\u00e2t \u00een trecut. Istoria noastr\u0103 ne-a f\u0103cut s\u0103 ne adapt\u0103m pentru diferite stiluri de via\u021b\u0103, (\u0219i chiar speran\u021be de via\u021b\u0103), dar acestea se schimb\u0103 constant, uneori drastic, mai ales \u00een perioada nefast\u0103 pe care o traverseaz\u0103 \u00eentreaga planet\u0103. Ca urmare, sistemul imunitar scade \u0219i devine dezechilibrat odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103, fiind mai pu\u021bin eficient \u00een lupta cu infec\u021biile \u0219i mai pu\u021bin receptiv la vaccin\u0103ri.<\/p>\n<p>Vestea bun\u0103 este c\u0103 activitatea fizic\u0103 \u0219i adoptarea unei diete corecte pot ajuta o persoan\u0103 s\u0103 \u00ee\u0219i men\u021bin\u0103 imunitatea s\u0103n\u0103toas\u0103 \u0219i la v\u00e2rste mai \u00eenaintate.<\/p>\n<h4><strong>Sistemul imunitar \u00eemb\u0103tr\u00e2nit<\/strong><\/h4>\n<p><strong><br \/>\n<\/strong>Sistemul imunitar \u00eemb\u0103tr\u00e2nit este asociat cu inflama\u021bia cronic\u0103, care cre\u0219te riscul multor afec\u021biuni legate de b\u0103tr\u00e2ne\u021be. Cele dou\u0103 ramuri ale sistemului imunitar sunt afectate &#8211; imunitatea \u201e\u00eenn\u0103scut\u0103\u201d \u0219i imunitatea \u201edob\u00e2ndit\u0103\u201d &#8211; \u00eentr-o dubl\u0103 lovitur\u0103 de \u201eimunosenescen\u021b\u0103\u201d.<\/p>\n<p>Imunitatea \u201e\u00eenn\u0103scut\u0103\u201d, care este prima noastr\u0103 linie de ap\u0103rare \u00eempotriva infec\u021biilor, nu mai reu\u0219e\u0219te s\u0103 se refac\u0103 dup\u0103 ce amenin\u021barea ini\u021bial\u0103 a trecut, provoc\u00e2nd inflama\u021bii cronice, sistemice.<\/p>\n<p>Imunitatea \u201edob\u00e2ndit\u0103\u201d, care este responsabil\u0103 pentru amintirea \u0219i atacarea anumitor agen\u021bi patogeni, \u00ee\u0219i pierde \u00een mod constant capacitatea de a se ap\u0103ra \u00eempotriva virusurilor, bacteriilor \u0219i ciupercilor.<\/p>\n<h4><strong>Activitatea fizic\u0103 regulat\u0103<\/strong><\/h4>\n<p><strong><br \/>\n<\/strong>Exerci\u021biile fizice au un efect profund asupra sistemului imunitar, conform unei cercet\u0103ri recente din revista Nature Reviews Immunology. Inevitabil, oamenii devin mai pu\u021bin activi fizic pe m\u0103sur\u0103 ce \u00eemb\u0103tr\u00e2nesc, dar exist\u0103 dovezi care sugereaz\u0103 c\u0103 mai mult\u0103 mi\u0219care poate \u00eencetini sau chiar inversa unele dintre efectele imunosenescen\u021bei.<\/p>\n<p>Mu\u0219chiul scheletic produce o gam\u0103 de proteine care reduc inflama\u021bia \u0219i p\u0103streaz\u0103 func\u021bia imun\u0103. Prin urmare, men\u021binerea masei musculare prin efort protejeaz\u0103 \u00eempotriva infec\u021biilor, a afec\u021biunilor precum diabetul de tip 2 \u0219i bolile cardiovasculare, care sunt str\u00e2ns legate de inflama\u021bia cronic\u0103.<\/p>\n<h4><strong>Adoptarea dietei mediteraneene<\/strong><\/h4>\n<p><strong><br \/>\n<\/strong>Deocamdat\u0103, nu exist\u0103 dovezi directe care s\u0103 sugereze c\u0103 modific\u0103rile alimentare pot \u00eencetini rata imunosenescen\u021bei la adul\u021bii \u00een v\u00e2rst\u0103. Cu toate acestea, exist\u0103 o mul\u021bime de dovezi indirecte.<\/p>\n<p>Dieta mediteranean\u0103 cuprinde:<\/p>\n<ul>\n<li>cantit\u0103\u021bi mari de fructe, legume cu frunze verzi, leguminoase, <a href=\"https:\/\/www.sanovita.ro\/cereale-si-fulgi-21\">cereale integrale<\/a>, <a href=\"https:\/\/www.sanovita.ro\/seminte-si-nuci-30\">semin\u021be, nuci<\/a> \u0219i ulei de m\u0103sline<\/li>\n<li>cantit\u0103\u021bi sc\u0103zute p\u00e2n\u0103 la moderate de pe\u0219te, p\u0103s\u0103ri de curte \u0219i lactate (\u00een special iaurt)<\/li>\n<li>cantit\u0103\u021bi mici de carne ro\u0219ie \u0219i zah\u0103r ad\u0103ugat<\/li>\n<li>cantit\u0103\u021bi reduse de gr\u0103simi saturate<\/li>\n<li>produse alimentare c\u00e2t mai pu\u021bin procesate \u0219i rafinate<\/li>\n<\/ul>\n<p>Cercet\u0103rile sugereaz\u0103 c\u0103 dieta ajut\u0103 la determinarea riscului de a dezvolta sarcopenie, afec\u021biune prin care se pierde din masa muscular\u0103, for\u021b\u0103 \u0219i func\u021bionalitate. Un num\u0103r tot mai mare de dovezi implic\u0103, de asemenea, faptul c\u0103 persoanele care au o diet\u0103 mediteranean\u0103 sunt mai pu\u021bin susceptibile de a deveni \u201efragile\u201d la v\u00e2rste mai \u00eenaintate. Prin fragilitate ne referim la pierderea for\u021bei musculare, mersul \u00eencet \u0219i oboseala rapid\u0103. Studiile anterioare au legat aceast\u0103 diet\u0103 de un risc mai mic de obezitate, boli cardiovasculare, diabet de tip 2 \u0219i cancer. Printre alte posibile explica\u021bii, acesta poate fi rezultatul propriet\u0103\u021bilor antiinflamatoare ale dietei, deoarece inflama\u021bia este considerat\u0103 a fi str\u00e2ns asociat\u0103 cu fragilitatea.<\/p>\n<p>Totodat\u0103, exist\u0103 eviden\u021be clinice conform c\u0103rora o alimenta\u021bie vegetarian\u0103 sau vegan\u0103, are un impact major asupra reducerii factorilor declan\u0219atori ai inflama\u021biei cronice \u0219i totodat\u0103 asupra reducerii degrad\u0103rii sistemului imun odat\u0103 cu v\u00e2rsta.<\/p>\n<h4><strong>Men\u021binerea unei greut\u0103\u021bi moderate<\/strong><\/h4>\n<p><strong><br \/>\n<\/strong>Dac\u0103 mu\u0219chii joac\u0103 un rol \u00een reducerea inflama\u021biei la adul\u021bii mai \u00een v\u00e2rst\u0103, gr\u0103simea sau \u201e\u021besutul adipos\u201d poate avea efectul opus.<\/p>\n<p>\u00cemb\u0103tr\u00e2nirea normal\u0103 duce adesea la cre\u0219terea \u00een greutate, datorit\u0103 acumul\u0103rii de \u021besut adipos sub piele \u0219i \u00een jurul organelor. Conform unei serii de cercet\u0103ri asupra sistemului imunitar \u00eemb\u0103tr\u00e2nit, \u021besutul adipos poate avea o contribu\u021bie semnificativ\u0103 la instalarea inflama\u021biei. Prin urmare, obezitatea sau supraponderalitatea la v\u00e2rste mai \u00eenaintate pot contribui semnificativ la inflama\u021bia cronic\u0103. \u00cen plus, sistemul imunitar al persoanelor cu obezitate poate produce mai pu\u021bini anticorpi ca r\u0103spuns la vaccinarea \u00eempotriva gripei.<\/p>\n<p>Exerci\u021biile fizice \u0219i dieta s\u0103n\u0103toas\u0103 par s\u0103 contracareze efectele \u00eemb\u0103tr\u00e2nirii imunit\u0103\u021bii. \u00cen parte, acest lucru s-ar putea datora modului \u00een care ace\u0219ti doi factori de stil de via\u021b\u0103 previn cre\u0219terea excesiv\u0103 \u00een greutate. Cu toate acestea, pot dieta, exerci\u021biile fizice \u0219i pierderea \u00een greutate inversa imunosenescen\u021ba? Aceast\u0103 \u00eentrebare r\u0103m\u00e2ne deschis\u0103 pentru cercet\u0103rile viitoare.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tr\u0103im \u00eentr-o perioad\u0103 \u00een care speran\u021ba medie de via\u021b\u0103 este mult mai ridicat\u0103 dec\u00e2t \u00een trecut. Istoria noastr\u0103 ne-a f\u0103cut s\u0103 ne adapt\u0103m pentru diferite stiluri de via\u021b\u0103, (\u0219i chiar speran\u021be de via\u021b\u0103), dar acestea se schimb\u0103 constant, uneori drastic, mai ales \u00een perioada nefast\u0103 pe care o traverseaz\u0103 \u00eentreaga planet\u0103. Ca urmare, sistemul imunitar [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":17596,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1124],"tags":[873,748,925,298,780,716,779,937,936],"class_list":{"0":"post-17595","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sunt-in-echilibru","8":"tag-alege-sa-fii-sanatos","9":"tag-cereale-integrale","10":"tag-legume","11":"tag-nuci","12":"tag-sanatate","13":"tag-sano-vita","14":"tag-sanovita","15":"tag-seminte","16":"tag-sistem-imunitar"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum combatem \u00eemb\u0103tr\u00e2nirea sistemului imunitar? 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