一换季就感冒，吃药好几天才缓过来；熬夜加班后，好几天都提不起劲来；明明没生病，却莫名总是很疲惫……其实，这背后都和免疫力息息相关。简单 来说，正常疲惫是"累在表面"，休息一下就能缓解；免疫力下降的疲惫是"累在深层"，是身体防御系统发出的求救信号。 1 出现这五种情况要警惕 3. 肠胃功能变得脆弱 你的免疫力可能出现了异常 除了大家熟知的反复感冒、长期乏力，以下这几个容易被忽略的表现，其实也是免疫功能异常的信号： 1. 伤口愈合速度变慢 皮肤出现伤口后，很久都不结痂，或者结痂后反复红肿、发炎，这是因为免疫系统无法及时清理病菌、修复组织。 2. 口腔溃疡反复发作 排除上火、维生素缺乏等因素后，如果口腔溃疡一个月发作2—3次，且愈合时间超过10天，就是免疫力紊乱的表现。免疫系统攻击口腔黏膜细胞，会导致 溃疡反复。 肠道是人体最大的免疫器官，免疫功能下降时，肠道屏障容易受损，菌群失衡，肠胃自然变得敏感脆弱。 4. 过敏症状突然加重 免疫力紊乱会导致免疫平衡被打破，原本轻微的过敏反应（如季节性鼻炎、皮肤瘙痒）会突然加重，甚至出现新的过敏反应。 5. 频繁犯困，情绪低落 免疫细胞分泌的细胞因子会影响神经系统，当免疫力下降 ...

免疫力下降有明确信号。宁夏医科大学总医院副院长、呼吸与危重症医学科主任医师陈娟说，若每月感 冒超2次、病程迁延10天以上，或普通感冒发展为支气管炎、肺炎，或持续疲劳、轻微伤口愈合超2周， 以及肠胃进食生冷后反复腹泻，都可能是免疫功能减弱的表现。 生活中的诸多因素也会侵蚀免疫力。陈娟说，长期服用甜食和高糖食品、高油脂和油炸食品、深加工食 品及冷饮等，会通过降低免疫细胞活性等方式削弱防御能力；长期熬夜，如长期睡眠不足6小时会使自 然杀伤细胞活性下降，久坐不动人群冬季呼吸道感染率会比规律运动人群高，过度焦虑会使皮质醇水平 升高，抑制淋巴细胞功能。 医生建议，筑牢免疫防线需从日常入手。饮食上优先选择新鲜蔬果、优质蛋白，补充维生素C、维生素 D及锌，烹饪以蒸、煮为主；作息上需23点前入睡，保证7小时至9小时深度睡眠，可保持免疫细胞活 性；每周进行2次至3次、每次超过半小时的中等强度有氧运动，可增加免疫功能，运动以微汗不疲惫为 宜，运动后及时保暖。同时，每日开窗通风，密闭场所规范佩戴口罩，65岁以上人群及慢病患者可接种 相关疫苗强化防护。 医生提醒，如果出现持续高热超过3天、呼吸急促、剧烈咳嗽伴胸痛、腹泻每日超过5次伴随 ...

Core Insights - The article discusses the release of the top ten nutrition buzzwords for 2025, reflecting public interest and trends in nutrition and health [2] Group 1: Pre-prepared Meals - "Pre-prepared meals" are defined as factory-processed, pre-packaged dishes, and should be evaluated based on safety and nutritional value rather than labeled as simply "good" or "bad" [3] - Consumer concerns about pre-prepared meals include poor ingredient quality, use of additives, unsatisfactory taste, and low nutritional value, most of which can be addressed through scientific processes and strict management [3] - Consumers are advised to pay attention to ingredient lists and nutritional labels, particularly sodium and fat content, and to complement pre-prepared meals with fresh fruits and quality staples for balanced nutrition [4] Group 2: Anti-inflammatory Diet - Chronic inflammation is linked to various diseases, and public interest has shifted from "beauty and anti-inflammation" to "disease prevention and anti-inflammation" [5] - An anti-inflammatory diet emphasizes the consumption of fresh plant-based foods, healthy fats, and high-antioxidant ingredients while reducing processed foods and certain meats [6] Group 3: Anti-aging - Anti-aging focuses on delaying the aging process and improving quality of life, with a shift towards proactive health management across all age groups [7] - Research indicates that a high-quality diet is associated with reduced risks of functional decline and improved metabolic and cognitive health [7] Group 4: Smart Canteens - Smart canteens utilize information technology to enhance food safety, nutrition management, and operational efficiency, catering to various settings like schools and communities [8] Group 5: Gut Health - Gut microbiota plays a crucial role in health, influencing immune function and chronic inflammation, which can be disrupted by poor diet and lifestyle [9] - A diet rich in dietary fiber and low in processed foods is essential for maintaining a healthy gut microbiome [10] Group 6: Sleep Health - Sleep quality is critical for overall health, with a significant portion of the population experiencing sleep disorders, which can lead to increased inflammation and health risks [11] - Certain foods can aid sleep, while lifestyle changes are necessary for improving sleep quality [11] Group 7: Microplastics - Microplastics are prevalent in the environment and food supply, but their health impacts remain unclear due to a lack of reliable detection methods [12] Group 8: Healthy Aging - Healthy aging emphasizes the importance of nutrition throughout the life cycle to extend healthy life expectancy and reduce disease burden [13] Group 9: Weight Management - Public interest in weight management is increasing, with a focus on maintaining a healthy weight through balanced diets and regular physical activity [14] Group 10: Immunity - The understanding of immunity is evolving, with a focus on maintaining immune homeostasis through balanced nutrition and lifestyle choices [15]

Group 1: Nutrition Trends and Innovations - Sichuan Province is accelerating the construction of rural elderly canteens to provide lunch services for local seniors [2] - In Guizhou Province, students are enjoying free nutritious meals as part of a local initiative [4] - Fujian Province's abalone processing companies are integrating traditional culinary techniques with modern food processing to create various export products [6] Group 2: Pre-prepared Meals - Pre-prepared meals are defined as factory-processed, pre-packaged finished or semi-finished dishes, which should not be labeled as inherently good or bad [9] - Consumer concerns about pre-prepared meals include poor ingredient quality, use of additives, unsatisfactory taste, and low nutritional value, which can be addressed through scientific processes and strict management [10] - Consumers are advised to pay attention to ingredient lists and nutritional labels, particularly sodium and fat content, when selecting pre-prepared meals [10] Group 3: Health and Dietary Trends - Anti-inflammatory diets focus on selecting foods that lower chronic inflammation levels, emphasizing fresh plant-based foods and healthy fats while reducing processed foods [11] - Anti-aging strategies are shifting towards proactive health management across all life stages, emphasizing balanced nutrition to delay functional decline and reduce chronic disease risks [12] - Smart canteens utilize information technology to enhance food safety, nutrition management, and operational efficiency, aligning with industry digital transformation trends [13] Group 4: Gut Health - Gut microbiota plays a crucial role in health, with imbalances linked to various diseases; dietary choices significantly influence gut health [15][16] - A diet rich in dietary fiber and polyphenols supports beneficial gut bacteria, while avoiding processed foods and excessive sugars is essential for maintaining gut health [16] Group 5: Sleep Health - Poor sleep quality is linked to increased inflammation and various health risks, with a significant portion of the population experiencing sleep disorders [17] - Certain foods can aid sleep, while lifestyle changes such as regular sleep patterns and stress management are crucial for improving sleep quality [17] Group 6: Healthy Aging - Healthy aging strategies focus on extending healthy life expectancy and reducing the time spent with illness, emphasizing nutritional interventions [19][20] - The development of senior meal services and smart nutrition technologies is advancing to improve the quality of life for the elderly [20] Group 7: Weight Management - Public interest in scientific weight management is increasing, with a focus on maintaining a healthy weight through balanced diets and regular physical activity [21] Group 8: Immune Health - Understanding of immunity is evolving towards maintaining immune homeostasis, with nutrition playing a vital role in supporting immune function [22]

【#这个月起免疫力迎来双重考验# 】#医生提醒4件事很伤免疫力# 1月起，免疫系统即将面临双重考 验。一方面，寒潮频繁导致人体代谢消耗增加，间接挤占了用于维持免疫功能的生理资源；另一方面， 后续天气转暖，病毒细菌的生存与传播条件改善，活跃度增强，对免疫系统的"识别与清除能力"提出更 高要求。 ...

Core Viewpoint - The article emphasizes the importance of maintaining a balanced immune system, especially during the winter months when external factors like cold weather and viral infections can challenge immune function [1][3]. Group 1: Immune System Challenges - The immune system faces dual challenges in winter due to increased metabolic consumption from cold weather and the enhanced survival and transmission of viruses as temperatures rise [3][5]. - Experts suggest that scientific interventions can help activate immune potential to manage health risks and maintain immune stability throughout the year [5]. Group 2: Factors Affecting Immunity - Poor hydration can lead to decreased immune function, as adequate water intake keeps respiratory mucous membranes moist, preventing rapid reproduction of pathogens [7]. - Unhealthy eating habits, such as overeating or undereating, can disrupt gut immunity and lead to chronic inflammation; insufficient protein intake affects immune cell repair and proliferation [8]. - Lack of physical activity can lead to a rapid decline in immune function, with significant muscle loss correlating to increased susceptibility to infections [9][10]. - Poor sleep quality disrupts endocrine balance, which can lower immune function, while chronic fatigue and insomnia can exacerbate this issue [11]. - Negative emotions like stress and anxiety can alter hormone levels and lead to chronic inflammation, interfering with normal immune system function [12]. Group 3: 28-Day Immunity Enhancement Plan - The plan focuses on four core dimensions: nutrition, exercise, sleep, and mental health, aiming to cultivate "immunity-friendly habits" over 28 days [13]. - Nutrition recommendations include sufficient intake of high-quality protein (0.8-1g per kg of body weight daily) and a colorful diet rich in fruits and vegetables to boost immune activation [14][16]. - Regular moderate-intensity exercise (150 minutes per week) is advised to enhance blood circulation and immune cell distribution [18]. - Sleep hygiene practices suggest going to bed before 11 PM and creating a conducive sleep environment to support immune repair [20][22]. - Mental health strategies include managing stress through mindfulness and social interactions to provide emotional support for the immune system [25][26].

Core Viewpoint - The article discusses the evolving understanding of "immunity" in the context of nutrition and health, emphasizing the shift from merely enhancing immunity to maintaining a balanced immune state, termed "immune homeostasis" [3][4][9]. Group 1: Immunity Understanding - The public's perception of immunity is changing, moving from a simplistic view based on susceptibility to colds to a more nuanced understanding of it as a system that requires long-term maintenance [3]. - A healthy immune system is characterized by a dynamic balance between being "too weak" and "overactive," highlighting the importance of nutritional interventions in supporting immune function [4]. Group 2: Nutritional Recommendations - The "2025 China Resident Nutrition Literacy Annual Report (Elderly)" identifies that elderly populations face challenges such as weakened immune function and declining muscle mass, necessitating improved nutritional literacy [6]. - Recommendations include integrating nutritional assessments into health records for the elderly and enhancing professional nutritional guidance in community and healthcare settings [6]. Group 3: Traditional and Modern Approaches - The use of polysaccharides from traditional Chinese herbs is highlighted as a promising method for immune regulation, linking Eastern wisdom with modern nutritional science [5][9]. - The article emphasizes the need for a continuous nutritional support plan that combines traditional health concepts with contemporary research to enhance immunity and maintain balance [6][9]. Group 4: AI in Health Management - The introduction of an AI assistant, "Lingzhi," aims to translate complex health knowledge into actionable daily practices, assisting users in understanding the relationship between immunity and daily health management [12]. - "Lingzhi" provides personalized recommendations based on individual circumstances, promoting the integration of immune health practices into everyday life [12].

生活中的诸多因素也会侵蚀免疫力。陈娟说，长期服用甜食和高糖食品、高油脂和油炸食品、深加工食 品及冷饮等，会通过降低免疫细胞活性等方式削弱防御能力；长期熬夜，如长期睡眠不足6小时会使自 然杀伤细胞活性下降，久坐不动人群冬季呼吸道感染率会比规律运动人群高，过度焦虑会使皮质醇水平 升高，抑制淋巴细胞功能。 医生建议，筑牢免疫防线需从日常入手。饮食上优先选择新鲜蔬果、优质蛋白，补充维生素C、维生素 D及锌，烹饪以蒸、煮为主；作息上需23点前入睡，保证7小时至9小时深度睡眠，可保持免疫细胞活 性；每周进行2次至3次、每次超过半小时的中等强度有氧运动，可增加免疫功能，运动以微汗不疲惫为 宜，运动后及时保暖。同时，每日开窗通风，密闭场所规范佩戴口罩，65岁以上人群及慢病患者可接种 相关疫苗强化防护。 本文转自【新华社】； 近期气温持续走低，流感、呼吸道合胞病毒等感染性疾病就诊率显著攀升。医生提醒，冬季低温干燥环 境既利于病毒存活，又会削弱人体呼吸道黏膜防御能力，免疫力成为抵御疾病的关键防线，掌握科学防 护方法，才能有效降低患病风险。 免疫力下降有明确信号。宁夏医科大学总医院副院长、呼吸与危重症医学科主任医师陈娟说，若每月感 ...

Group 1 - The core idea of the article emphasizes that the gut is crucial for immune health, with approximately 70% of immune cells located in the gut, making it the "main battlefield" for immunity [1] - Improving immunity is described as a long-term project centered around gut health, rather than relying solely on supplements for quick results [1] - The article advises individuals experiencing chronic fatigue, weight loss, or abnormal bowel habits to seek consultation from a digestive specialist [1]

央视网消息：12月15日是世界强化免疫日，眼下正值冬季呼吸道疾病高发季节，"免疫力"成为人们口中的高频词。养生文章、产品广告都 在呼吁"提高免疫力"，仿佛它是可以随意充值的能量。免疫力到底是什么？专家介绍，它并不是像心脏等这样的某个器官或者物质，而是人体 识别和清除异己的复杂系统。 北京大学第三医院风湿免疫科主任穆荣称："你全身的每一个细胞都是参与免疫的，它有天然免疫和适应性免疫，比如说我们的皮肤的屏 障、身体的巨噬细胞等等，这些都是天然免疫，不需要身体调控。适应性免疫是第二道防线，像T细胞、B细胞等等，往往是在我们第一道防 线发出一些信号之后调动它，然后产生适应性免疫。" 免疫力是越强越好吗？ 大家普遍认为特别容易生病就是免疫力弱，而免疫力越强的人就越健康，事实真是如此吗？ 目前没有单一、绝对的医学测试能科学判断免疫力强弱，但日常的一些表现可以作为我们判断免疫力强弱的特征。"免疫力强"可以理解为 免疫系统功能均衡、有效，表现包括：感染频率低且恢复快，比如不容易感冒，或每年患普通感冒的次数较少（成年人平均2—3次/年属正 常）、精神体力充沛、消化系统健康、适应环境能力强、抗压能力强等。 免疫力是越强越好吗？ ...