Some of the foods we eat every day positively affect the efficiency of the body's defenses, help control inflammation and carry out a preventive action for many diseases; on the other hand, there are foods that negatively affect immune reactions and, for this reason, they should be introduced in moderation.
Among the foods that play a protective role on our defense system are the so-called superfoods, real concentrates of specific nutrients, such as vitamins, mineral salts, essential fatty acids, fibers, antioxidants, enzymes, amino acids or phyto-compounds, to which they are attributed particularly beneficial properties for health. Blueberries, garlic, ginger, kale, matcha, goji berries, seaweed and chia seeds are just a few examples of "super foods" that can have surprisingly positive effects on our body.
- understood as a set of reactions that occur in the organism in response to a destabilizing event for the psychoemotional sphere - it is notoriously a factor that makes the organism more vulnerable to infectious diseases typical of the winter period, both increasing the risk of developing them both leading to longer healing times.
Especially when they last over time and continue to cause a tension that does not relax, stressful situations end up weakening the immune system. The major responsible for this lowering of defenses is cortisol, not surprisingly also known as the "stress hormone" ". When it is produced in abundance, cortisol by its characteristic interferes with the communication mechanism between the cells of the immune system, resulting in a lower production of lymphocytes as a direct consequence.
In periods of high tension, the risk of getting sick also increases due to the adoption of unhealthy behaviors that further compromise the effectiveness of natural defenses, such as the reduction of hours of sleep or an unregulated diet (too much caloric, poor in vitamins and fibers , rich in sugars, etc.).
Relieving stress is an "excellent strategy to support the immune system: to do this, it is important to apply some precautions to your lifestyle. To better manage situations that generate tension and strengthen the body by helping it to better fight diseases, it is therefore good to remember from:
- Get moving;
- Get enough sleep
- Follow a balanced, varied diet rich in fruit and vegetables;
- Dedicate yourself as much as possible to something pleasant;
- If necessary, take supplements that help the immune system.
In addition to the micronutrients essential for health, such as vitamins and minerals, superfoods contain an "innumerable variety of non-nutritious functional substances (that is, not essential for the maintenance of cellular functions and metabolism, but useful for their beneficial properties), contained above all within nutraceutical compounds that have shown a potential positive effect on the immune system.
Examples are:
- The polyphenols contained in fruit and vegetables, such as the anthocyanins of berries;
- The curcumin of turmeric;
- The resveratrol of grapes;
- The catechins of tea and cocoa.
Many other nutraceuticals have a tradition of use associated with the support of the body's natural defenses, such as probiotics and Echinacea. Alongside these, there are two important innovations in the field of immunomodulation and the adaptation of the organism to stimuli. stressors: we are talking about Beta-glucans derived from some mushrooms and Ashwagandha (Whitania somnifera), a plant also known as Indian ginseng or winter cherry.
Beta-glucans have shown appreciable properties in terms of support of the immune system, especially as regards the control of inflammation. Ashwagandha is, on the other hand, one of the most effective adaptogenic plants, also used in Ayurvedic especially to improve cognitive function. and strengthen the body's immune defenses. Let's see in more detail the potential of these two innovative functional substances.
and "adaptogen", used for thousands of years in the Indian and Chinese tradition to promote longevity, improve vitality and concentration, help reduce the stress and fatigue of everyday life.
The dual function of Ashwagandha, relaxing and invigorating, reveals its great value: that of adapting perfectly to the needs of the organism at that moment.
For this reason, Ashwagandha is considered an adaptogenic plant, whose ability to support an adequate immune response has now been widely demonstrated by science.
Stress and adaptogens: which relationship?
As a rule, the body's reaction to stress is controlled by the "hypothalamus-pituitary-adrenal (HPA) axis, a complex feedback network of neurochemicals and hormones that are part of the neuroendocrine system. When it responds to internal or external stressors, the" HPA helps restore and rebalance the body. Nowadays, however, the stimuli that cause stress are many and different from each other, so the risk of upsetting one's psycho-physical balance is often high.
Adaptogens help reduce the intensity and impact of stressors that affect the body's ability to respond and rebalance its systems. This class of botanical substances is, in fact, able to intervene on the functions of the immune and central nervous systems regulated by the "hypothalamus-pituitary-adrenal axis and can have a positive impact on their mediators, including hormones, neuropeptides, nitric oxide. and cytokines.
The ultimate goal of adaptogens is precisely to rebalance and regenerate the organism, helping it to "adapt" to physical, mental and emotional stress. To do this, they do not act specifically on an organ, but on the whole body.
This is also the peculiarity of Ashwaganda: the extract of the whole plant is able to help the body adapt to situations of physical fatigue and, by contributing to relaxation and mental well-being, supports the body's natural defenses and immune response.
Benefits of Ashwagandha
Ashwagandha is an adaptogenic plant, whose purpose is to help the body find its natural balance during times of stress.
The adaptogenic power is promoted by the components found within the whole plant:
- The leaves of the Ashwagandha plant contain bioactives that help improve cognitive abilities, sleep and oxidative stress, as well as give a healthy immune response;
- Its roots are used, however, above all to promote longevity, improve vitality and support, once again, the immune system.
In summary, the following benefits are recognized at Ashwagandha:
- Manages and reduces stress;
- Increase energy levels;
- Supports the immune system;
- Improve focus and reaction times;
- Improve sleep quality;
- Improve mental cognitive health, mood, fatigue and vitality;
- Supports joint health;
- Supports cardiovascular health;
- It supports healthy endothelial function and a healthy lipid profile.
