El sistema inmunitario y la actividad física: ¿cuál es la relación?

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Las defensas naturales del cuerpo contra las infecciones se conocen como el sistema inmunológico. A través de una serie de reacciones, el cuerpo combate y destruye los organismos infecciosos invasores para evitar que causen más daño. Descubra a continuación las relaciones entre el sistema inmunológico y la actividad física.

Es necesario tener en cuenta que nuestras defensas pueden verse afectadas por diferentes factores. Entre ellos, hay factores internos y externos.

  • Factores internos: dentro de esta categoría encontramos enfermedades o incluso edad. Son factores incontrolables.
  • Factores externos: en este caso , podemos controlarlos; algunos de ellos pueden ser, por ejemplo, el estilo de vida sedentario, la comida, el tabaco o el consumo de cafeína.

La actividad física mejora el funcionamiento del sistema inmunológico, siempre que se haga de forma moderada. Por otro lado, un ejercicio muy intenso puede tener un efecto negativo, ya que puede hacer que el sistema inmunológico se vea afectado por el estrés y la fatiga a los que sometemos al cuerpo.

Sistema inmunitario y actividad física: efectos beneficiosos

  • Si hace ejercicio, es menos probable que le dé gripe o resfriado porque ayuda a eliminar las bacterias de sus pulmones y vías respiratorias.
  • Los anticuerpos y leucocitos se vuelven más activos con la actividad física regular , de modo que pueden detectar enfermedades más rápidamente, así como combatirlas más eficientemente.
  • El aumento de la temperatura ayuda al cuerpo a combatir mejor una infección, por lo que un breve aumento de la temperatura corporal durante e inmediatamente después del ejercicio puede prevenir el crecimiento de bacterias.
  • Cuando hacemos ejercicio, secretamos menos hormonas del estrés , lo que reduce las posibilidades de contraer una infección.
Mira también:   Movimientos que necesita para poder hacer

Sistema inmunitario y actividad física: y hecho negativo

Como dijimos antes, si la intensidad de la actividad física es demasiado alta, el sistema inmunológico se verá afectado.

Si hemos visto antes que la práctica de la actividad física moderada hace que se liberen menos hormonas del estrés, podemos decir que, con una intensidad muy alta, puede ocurrir el efecto contrario.

Además, si generamos grandes cantidades de hormonas debido a este estrés, se inhibe la producción de citocinas, aumentando así la probabilidad de contraer infecciones, entre otros problemas.

Si usted no sabe muy bien cuando está excediendo el límite de su cuerpo, entonces preste atención a las señales que envía, tales como:

  • Tienen infecciones repetidamente, especialmente si son respiratorias.
  • Cansancio continuo; incluso después de levantarse de la cama.
  • Heridas que tardan más en curarse.
  • Dolor muscular, lesiones continuas, taquicardia…

Factores que ayudan a mejorar la inmunidad de los atletas

Potencia

Los alimentos tienen una relación directa con el sistema inmunológico. Cuando la alimentación es inadecuada o deficiente, se produce un descenso de las defensas.

Si una dieta es equilibrada y completa, ayuda a mantener o incluso fortalecer sus defensas. Por lo tanto, es conveniente mantener una dieta variada y con una distribución proporcional de todos los nutrientes en la medida correcta, de acuerdo con las necesidades de cada metabolismo y actividad física .

Trate de no hacer su dieta rica en grasas saturadas; principalmente porque reducen la respuesta inmune. En su lugar, introduzca grasas saludables que provienen del pescado azul o de semillas oleaginosas.

Por otro lado, encontramos probióticos, que son microorganismos vivos que, cuando se administran en cantidades adecuadas, promueven beneficios para la salud del organismo anfitrión o de quienes los consumen.

Mira también:   Las contribuciones de Epicatechine a la salud y al rendimiento deportivo

Y lo hacen, sobre todo, manteniendo o restaurando el equilibrio de nuestra flora bacteriana, que es toda la colonia de microorganismos que habitan nuestro cuerpo. Tienen una función muy importante en la defensa contra agentes externos. Por lo tanto, consumirlos en productos lácteos fermentados, como el yogur o el kéfir.

También hay prebióticos , que no son microorganismos vivos, sino alimentos que estimulan el crecimiento de la flora, como ciertas fibras vegetales.

Otros factores que influyen en nuestras defensas son:

  • Descanso y sueño: tanto en cantidad como en calidad.
  •   El frío y/o la temperatura cambian: es necesario vestirse apropiadamente de acuerdo a la temperatura ambiente durante el entrenamiento y las competencias, especialmente si es al aire libre.

Así que, como podemos ver, el sistema inmunológico y la actividad física están estrechamente relacionados; pero recuerda que hay algunas otras cosas que también puedes hacer para mantenerte fuerte; por ejemplo, descansar adecuadamente o cuidar tu dieta.

Deporte y depresión: cómo puede ayudar la actividad física Hay momentos o situaciones en la vida que te deprimen. Pero, ¿cuál es la relación entre deporte y depresión? Puede ayudarnos a combatirlo. Averigua más! Leer más «

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  294. Most people are fascinated by in the open air experiences like metal filings are drawn to a magnet. The simplest way to increase any camping out excursion is usually to left arm your self with expertise of the more beneficial guidelines. Do you want to your finest trip possibly? Plan consequently with regards to food items. It really is a inconvenience to produce room within your auto for those foods you want. Even so, suitable sustenance is very important when you find yourself from the forest. Also, items that are relatively economical inside your local store usually possess a better asking price near camping out sites. Delivering enough meals means that you are going to save money whilst keeping every person in your family in the very good frame of mind. Abandon no trace of your trip at the campsite, for ecological good reasons so that as a good manners to recreation area authorities who clean up and also the following camping staff. Make sure all garbage is acquired, you re-fill slots maybe you have dug as well as, that your particular campfire is entirely out! Should you be camping out as well as the weather is starting to go up substantially, story the coolers that you may have together with you and put them a place within the tone. It will help to ensure they are engrossed in some kind of tarp. This will maintain the temperature inside the colder from growing too much. If you provide your puppy with a camping getaway, be certain he has adequate tick security. Insects thrive in forests, and many flea therapies tend not to expand protection to feature ticks, so request your veterinary just before departing if your dog has every thing he requirements and what you ought to do for suitable tick reduction and removal. Some people in your camping party is probably not thrilled about finding yourself in the truly amazing in the open air. Others might not exactly seem like you may have stuffed all that you need, and everyone demands entertainment. This information has presented you with several ideas you can use to ensure your camping out getaway is surely an all-all around good results.

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  296. In case you have been questioning about what to anticipate for an upcoming camping out trip, you might have arrive to the correct spot. This article will discuss fundamental advice and tips that will make your camping out trip go away from with out a hitch. Keep reading to find out precisely where you should commence. Notably, in case you have kids, you should look at where to start when you have bad weather conditions some day. Gather together a couple of items to obtain accessible just in case you require to remain in your tent. Provide a board activity, perform doh and craft materials. Don’t enable your household participants effect these things until it down pours to make sure they don’t drop their attractiveness. H2o is extremely important when camping. When camping in a campground, there ought to be ample supply of h2o offered, but around the trail, you will need to bring some along. If you are going very long distances, you ought to almost certainly bring iodine tablet pcs to clean any water you find well before consuming. Be careful, dysentery could be fatal. Are you aware that an easy match could save your daily life? If you are camping and end up in a surviving scenario, a straightforward handheld mirror enables you to sign for support a lot of miles away. Tend not to purchase the common cup match, many camping supply shops promote mirrors created from Lexan that will drift and so are practically unbreakable. Take alongside a pack with vital supplies when you go outdoor camping. Involve things such as put suits, a flash light, food preparation instruments and fingers cleaner. Prepare beforehand. Take into consideration all the stuff you may need days and nights before you leave on your vacation, particularly if will probably be far away from any store. You must now discover how much planning really should be dedicated to a great camping outdoors getaway. Since you now know, you should commence preparing for a visit for which you are prepared for something. Comply with this article and you may shortly be camping out underneath the stars and having a wonderful time.

  297. A fascinating discussion is worth comment. I believe that you should write more on this issue, it might not be a taboo matter but generally folks don’t discuss these topics. To the next! Many thanks!!

  298. When I initially left a comment I appear to have clicked on the -Notify me when new comments are added- checkbox and now whenever a comment is added I receive 4 emails with the same comment. Is there a means you can remove me from that service? Kudos!

  299. Hello there! I know this is kinda off topic but I was wondering if you knew where I could find a captcha plugin for my comment form? I’m using the same blog platform as yours and I’m having trouble finding one? Thanks a lot!

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  301. The popularity of actuality-dependent plans that are showcased outside in the aspects makes camping out a favorite activity. If you are one of these individuals, and you also want an adventure outside to not forget, read on and find out some of the right activities to do. One of the more essential elements of your camping outdoors products is your tent. The tent you buy should suit your needs and the dimensions of your camping get together. For those who have children, it is likely you would like to buy a big tent for them to sleep at night from the exact same tent together with you. When your children are older, purchase them their own tent so they don’t ought to bunk together with the grownups. Buy a resting case which can suit the weather conditions you will certainly be in. Getting a sub-zero kind of slumbering bag to make use of on a trip in the summer could make you perspire the complete night time. The reverse is also true. Utilizing a gentle, great getting to sleep handbag in the middle of wintertime can keep you extremely cold. Packing a bad sleeping supplies is obviously unpleasant, plus it may possibly grow to be harmful. Figure out your brand new items before going outdoor camping. The training does definitely support. Nobody wants to reach the camping area, only to discover they don’t understand how to use one thing or setup their own tent. Practice together with your new products before you decide to actually established foot in the campground. Should you be traveling with young children, think about staying at a camping site that is certainly particularly selected for households. Hikers in these areas know what to expect and will not have access to a problem in case you have a cranky kid or your children want to run around, scream and play. You will likely become more relaxed as a result where you can far better time. Outdoor camping is a fairly straightforward backyard excursion just for about anyone to take care of. But this short article provided some good information that ought to assist you to industry any mishaps that can come your path just before they actually are able to become a dilemma for you personally. Continue to keep this information under consideration on your own enjoyable camping out vacation!