{"id":2142,"date":"2020-03-25T18:07:49","date_gmt":"2020-03-25T17:07:49","guid":{"rendered":"https:\/\/www.ayrmed.com\/editorial\/?p=2142"},"modified":"2020-03-30T05:34:09","modified_gmt":"2020-03-30T04:34:09","slug":"como-fortalecer-el-sistema-inmune","status":"publish","type":"post","link":"https:\/\/www.ayrmed.com\/editorial\/como-fortalecer-el-sistema-inmune\/","title":{"rendered":"C\u00f3mo fortalecer el sistema inmune"},"content":{"rendered":"<p>Fortalecer el sistema inmune y las defensas constituye la estrategia fundamental para neutralizar cualquier infecci\u00f3n y sobrevivir a una epidemia por virus, bacterias o cualquier otro microorganismo.<\/p>\n<p>En este art\u00edculo se analizan los factores que m\u00e1s influyen en la inmunidad del ser humano, y se propone una estrategia sencilla y factible para mejorar las defensas y combatir la pandemia actual por coronavirus COVID B-19, as\u00ed como prepararse para futuras epidemias.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.ayrmed.com\/editorial\/wp-content\/uploads\/2020\/03\/covid-19.jpeg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-2145\" src=\"https:\/\/www.ayrmed.com\/editorial\/wp-content\/uploads\/2020\/03\/covid-19.jpeg\" alt=\"covid-19\" width=\"500\" height=\"333\" srcset=\"https:\/\/www.ayrmed.com\/editorial\/wp-content\/uploads\/2020\/03\/covid-19.jpeg 500w, https:\/\/www.ayrmed.com\/editorial\/wp-content\/uploads\/2020\/03\/covid-19-300x200.jpeg 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/a><!--more--><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.ayrmed.com\/editorial\/consulta\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\"><strong>&gt;&gt;1\u00aa Valoraci\u00f3n gratuita&lt;&lt;<\/strong><\/a><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00bfQu\u00e9 encontrar\u00e1 aqu\u00ed?<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.ayrmed.com\/editorial\/como-fortalecer-el-sistema-inmune\/#%C2%BFQue_influye_en_el_sistema_inmune\" >\u00bfQu\u00e9 influye en el sistema inmune?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.ayrmed.com\/editorial\/como-fortalecer-el-sistema-inmune\/#Dieta\" >Dieta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.ayrmed.com\/editorial\/como-fortalecer-el-sistema-inmune\/#Ejercicio_fisico\" >Ejercicio f\u00edsico<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.ayrmed.com\/editorial\/como-fortalecer-el-sistema-inmune\/#Horas_de_sueno\" >Horas de sue\u00f1o<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.ayrmed.com\/editorial\/como-fortalecer-el-sistema-inmune\/#Estres\" >Estr\u00e9s<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.ayrmed.com\/editorial\/como-fortalecer-el-sistema-inmune\/#Estrategia_para_mejorar_la_inmunidad\" >Estrategia para mejorar la inmunidad<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.ayrmed.com\/editorial\/como-fortalecer-el-sistema-inmune\/#Medidas_dieteticas\" >Medidas diet\u00e9ticas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.ayrmed.com\/editorial\/como-fortalecer-el-sistema-inmune\/#Medidas_actitudinales\" >Medidas actitudinales<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.ayrmed.com\/editorial\/como-fortalecer-el-sistema-inmune\/#Medidas_fisicas\" >Medidas f\u00edsicas<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"%C2%BFQue_influye_en_el_sistema_inmune\"><\/span>\u00bfQu\u00e9 influye en el sistema inmune?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Dieta\"><\/span><strong>Dieta<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Una <a href=\"https:\/\/www.ayrmed.com\/editorial\/dietas-efectivas-online\/\" target=\"_blank\" rel=\"noopener noreferrer\">dieta equilibrada<\/a> basada en frutas, hortalizas, <a href=\"https:\/\/www.ayrmed.com\/editorial\/quinoa-nos-aporta-algo-nuevo\/\" target=\"_blank\" rel=\"noopener noreferrer\">legumbres<\/a>, productos integrales, frutos secos y leches fermentadas contiene en teor\u00eda todo lo necesario para tener el sistema inmune en perfectas condiciones, y seg\u00fan la <a href=\"http:\/\/www.efsa.europa.eu\/\" target=\"_blank\" rel=\"noopener noreferrer\">Autoridad Europea de Seguridad Alimentaria<\/a> es improbable que el consumo de suplementos mejore las defensas y disminuya el riesgo de contagio por cualquier infecci\u00f3n.<\/p>\n<p>Sin embargo, cabe resaltar el concepto de inmunonutriente y cuestionarse si la calidad de los alimentos ingeridos en la actualidad -modificados gen\u00e9ticamente en una significativa proporci\u00f3n-, es capaz de mantener la capacidad inmunitaria de la poblaci\u00f3n en condiciones \u00f3ptimas a lo largo del tiempo.<\/p>\n<p>El inmunonutriente es un componente presente en los alimentos, asimilado por nuestro organismo, que adem\u00e1s de proporcionar los beneficios de todo nutriente (generar energ\u00eda, reparar tejidos y regular procesos metab\u00f3licos), es capaz de influir en el sistema inmunitario.<\/p>\n<p style=\"text-align: left;\">Entre ellos, podemos destacar a amino\u00e1cidos -en especial, los ramificados-, nucle\u00f3tidos, \u00e1cidos grasos poliinsaturados, algunos oligoelementos (hierro, cobre, zinc, selenio, etc.) y determinadas vitaminas -sobre todo la A, C, D y E-.<\/p>\n<p style=\"text-align: left;\">Debe resaltarse a la <a href=\"https:\/\/seom.org\/seomcms\/images\/stories\/recursos\/infopublico\/publicaciones\/soporteNutricional\/pdf\/cap_01.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">vitamina D, cuyos niveles han demostrado relacionarse<\/a> con la carga de enfermedad por infecciones virales respiratorias, y con el pron\u00f3stico de pacientes cr\u00edticos (cifras m\u00e1s elevadas de vitamina D se asocian a una menor estancia en UCI y a una tendencia a menores tasas de infecci\u00f3n).<\/p>\n<p style=\"text-align: center;\"><iframe style=\"width: 120px; height: 240px;\" src=\"https:\/\/rcm-eu.amazon-adsystem.com\/e\/cm?ref=tf_til&amp;t=httpwwwayrmed-21&amp;m=amazon&amp;o=30&amp;p=8&amp;l=as1&amp;IS1=1&amp;asins=B083SSGNNP&amp;linkId=693abebc669c6165b48eaeabda1aad27&amp;bc1=ffffff&amp;lt1=_blank&amp;fc1=333333&amp;lc1=0066c0&amp;bg1=ffffff&amp;f=ifr\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><br \/>\n<\/iframe><\/p>\n<p style=\"text-align: left;\">Sobre la vitamina C, existen evidencias de que acorta la duraci\u00f3n de la gripe y los resfriados y sus s\u00edntomas, as\u00ed como otros beneficios que avalan su papel como inmunonutriente. En cuanto a la <a href=\"https:\/\/www.cochrane.org\/es\/CD000980\/ARI_vitamina-c-para-la-prevencion-y-el-tratamiento-del-resfriado-comun\" target=\"_blank\" rel=\"noopener noreferrer\">dosis<\/a>, parece objetivarse efectividad a partir de 200 mg al d\u00eda.<\/p>\n<p>Sin embargo, a pesar de su fama, ni los probi\u00f3ticos <a href=\"https:\/\/www.cochrane.org\/es\/CD000530\/ARI_echinacea-para-la-prevencion-y-el-tratamiento-del-resfriado-comun\" target=\"_blank\" rel=\"noopener noreferrer\">ni la Echinacea<\/a> han demostrado influir en la calidad del sistema inmunitario humano.<\/p>\n<p style=\"text-align: center;\"><iframe style=\"width: 120px; height: 240px;\" src=\"https:\/\/rcm-eu.amazon-adsystem.com\/e\/cm?ref=tf_til&amp;t=httpwwwayrmed-21&amp;m=amazon&amp;o=30&amp;p=8&amp;l=as1&amp;IS1=1&amp;asins=B07KXNTW9K&amp;linkId=c04fe10599a6a2ba802ccfddad621c69&amp;bc1=FFFFFF&amp;lt1=_top&amp;fc1=333333&amp;lc1=0066C0&amp;bg1=FFFFFF&amp;f=ifr\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><br \/>\n<\/iframe><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ejercicio_fisico\"><\/span><strong>Ejercicio f\u00edsico<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.ayrmed.com\/editorial\/wp-content\/uploads\/2019\/03\/frecuencia-cardiaca.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1352\" src=\"https:\/\/www.ayrmed.com\/editorial\/wp-content\/uploads\/2019\/03\/frecuencia-cardiaca.jpg\" alt=\"calcular frecuencia cardiaca \u00f3ptima\" width=\"500\" height=\"261\" srcset=\"https:\/\/www.ayrmed.com\/editorial\/wp-content\/uploads\/2019\/03\/frecuencia-cardiaca.jpg 500w, https:\/\/www.ayrmed.com\/editorial\/wp-content\/uploads\/2019\/03\/frecuencia-cardiaca-300x157.jpg 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/a><\/p>\n<p>El ejercicio f\u00edsico mejora la capacidad antimicrobiana de c\u00e9lulas como los macr\u00f3fagos, lo que adem\u00e1s de frenar el proceso de inmunosenescencia (envejecimiento del sistema inmnitario) podr\u00eda prevenir el c\u00e1ncer. En especial, sesiones peri\u00f3dicas de menos de 60 minutos de ejercicio aer\u00f3bico, de intensidad de moderada a vigorosa.<\/p>\n<p>Asimismo, el ejercicio disminuye los efectos perjudiciales del estr\u00e9s en el sistema inmunitario a trav\u00e9s de la reducci\u00f3n de los niveles de cortisol.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Horas_de_sueno\"><\/span><strong>Horas de sue\u00f1o<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Se sabe que lo \u00f3ptimo para mantener un sistema inmune en buenas condiciones es dormir entre 7 y 8 horas al d\u00eda. Salirse de ese rango por exceso o por defecto es perjudicial, pero no se sabe el porqu\u00e9.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Estres\"><\/span><strong>Estr\u00e9s<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>El estr\u00e9s mantenido a largo plazo ha demostrado aumentar la incidencia de enfermedades autoinmunes y debilitar el sistema inmunitario a trav\u00e9s de la elevaci\u00f3n de la epinefrina y el cortisol, entre otros mecanismos.<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Estrategia_para_mejorar_la_inmunidad\"><\/span>Estrategia para mejorar la inmunidad<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.ayrmed.com\/editorial\/wp-content\/uploads\/2020\/03\/defensas.jpeg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-2146\" src=\"https:\/\/www.ayrmed.com\/editorial\/wp-content\/uploads\/2020\/03\/defensas.jpeg\" alt=\"sistema inmune\" width=\"500\" height=\"333\" srcset=\"https:\/\/www.ayrmed.com\/editorial\/wp-content\/uploads\/2020\/03\/defensas.jpeg 500w, https:\/\/www.ayrmed.com\/editorial\/wp-content\/uploads\/2020\/03\/defensas-300x200.jpeg 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Medidas_dieteticas\"><\/span><strong>Medidas diet\u00e9ticas<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Evitar h\u00e1bitos t\u00f3xicos como el tabaquismo, las drogas y el alcohol.<\/p>\n<p>Ingerir una dieta equilibrada y adaptada a la edad y condiciones de salud particulares.<\/p>\n<p>Valorar la introducci\u00f3n de inmunonutrientes.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Medidas_actitudinales\"><\/span><strong>Medidas actitudinales<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Desarrollar medidas para combatir el estr\u00e9s cr\u00f3nico.<\/p>\n<p>Prevenir y evitar el agotamiento f\u00edsico y ps\u00edquico mediante un sue\u00f1o adecuado y la instauraci\u00f3n rutinaria de periodos de descanso mental y visual de una duraci\u00f3n apropiada.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Medidas_fisicas\"><\/span><strong>Medidas f\u00edsicas<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Protegerse adecuadamente contra el viento, el fr\u00edo y la humedad.<\/p>\n<p>Medidas generales de protecci\u00f3n ante resfriados.<\/p>\n<p>Llevar a cabo las medidas recomendadas para evitar el contagio en casos de epidemia.<\/p>\n<p>Realizar ejercicio f\u00edsico aerobio de forma regular conforme a los gustos y capacidades individuales.<\/p>\n<h4 style=\"text-align: center;\"><strong>Bibliograf\u00eda<\/strong><\/h4>\n<p>Pulsar en los hiperv\u00ednculos del texto del art\u00edculo para acceder a las referencias.<\/p>\n<h4 style=\"text-align: center;\"><strong>Autor\u00eda y Copyright<\/strong><\/h4>\n<p><em>Autor de la publicaci\u00f3n: \u00a9&nbsp;<a href=\"https:\/\/www.ayrmed.com\/editorial\/antonio-ferrandez-infante\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Antonio Ferr\u00e1ndez Infante<\/a>. Reservados todos los derechos. Aunque puede compartirse este art\u00edculo, no se autorizan copias del mismo sin previa autorizaci\u00f3n del editor de Ayrmed.com. Atenci\u00f3n: denunciamos plagios y copias no autorizadas.<\/em><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.ayrmed.com\/editorial\/consulta\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\"><strong>&gt;&gt;1\u00aa Valoraci\u00f3n gratuita&lt;&lt;<\/strong><\/a><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.ayrmed.com\/editorial\/consulta\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-602 size-full\" src=\"https:\/\/www.ayrmed.com\/editorial\/wp-content\/uploads\/2019\/01\/hablamos-computer.jpg\" alt=\"asesor m\u00e9dico online\" width=\"500\" height=\"333\" srcset=\"https:\/\/www.ayrmed.com\/editorial\/wp-content\/uploads\/2019\/01\/hablamos-computer.jpg 500w, https:\/\/www.ayrmed.com\/editorial\/wp-content\/uploads\/2019\/01\/hablamos-computer-300x200.jpg 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fortalecer el sistema inmune y las defensas constituye la estrategia fundamental para neutralizar cualquier infecci\u00f3n y sobrevivir a una epidemia por virus, bacterias o cualquier otro microorganismo. En este art\u00edculo se analizan los factores que m\u00e1s influyen en la inmunidad del ser humano, y se propone una estrategia sencilla y factible para mejorar las defensas [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[4],"tags":[],"class_list":["post-2142","post","type-post","status-publish","format-standard","hentry","category-medicina"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>C\u00f3mo fortalecer el sistema inmune contra el COVID-19 y otros virus<\/title>\n<meta name=\"description\" content=\"C\u00f3mo mejorar las defensas a cualquier edad para sobrevivir a epidemias y protegerse del coronovirus, bacterias y de cualquier infecci\u00f3n.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ayrmed.com\/editorial\/como-fortalecer-el-sistema-inmune\/\" \/>\n<meta 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