Davison Glen, Kehaya Corinna, Wyn Jones Arwel
School of Sport and Exercise Sciences, University of Kent, Kent, UK (GD, CK).
The Department of Sport and Exercise Science, Aberystwyth University, Aberystwyth, UK (AWJ).
Am J Lifestyle Med. 2014 Nov 25;10(3):152-169. doi: 10.1177/1559827614557773. eCollection 2016 May-Jun.
Physical activity and nutrition are important in a healthy lifestyle with potential benefits to immunity often overlooked. Infection of the upper respiratory tract, and the associated symptoms, are the most frequent presentations to general practitioners and may have significant economic and social impact. In this review, we consider the role of physical activity and nutrition in improving immunity. Evidence suggests that regular moderate activity is particularly beneficial for immune enhancement and reducing the risk of infection. We also discuss some nutritional strategies. Unfortunately, the evidence for many is weak. Avoiding nutritional deficiencies seems the most pragmatic recommendation. This can be achieved with a balanced diet. Including a variety of fruits and vegetables may help ensure adequate intake of essential nutrients with little risk of excess intake of any single nutrient. Supplementation with individual nutrients is generally not recommended. Multinutrients may be beneficial for those with a preexisting deficiency but not if normal dietary intake is sufficient. Further benefit may be gained from some supplements including probiotics, bovine colostrum, and some plant-derived products (Echinacea, black elderberry, and some polyphenols) but only in specific situations/contexts. Individuals should consider their personal needs, use caution, and avoid the indiscriminate use of supplements.
体育活动和营养在健康的生活方式中很重要，其对免疫力的潜在益处常常被忽视。上呼吸道感染及其相关症状是全科医生最常遇到的情况，可能会产生重大的经济和社会影响。在本综述中，我们探讨体育活动和营养在增强免疫力方面的作用。有证据表明，定期进行适度运动对增强免疫力和降低感染风险特别有益。我们还讨论了一些营养策略。不幸的是，许多策略的证据并不充分。避免营养缺乏似乎是最切实可行的建议。这可以通过均衡饮食来实现。摄入各种水果和蔬菜有助于确保必需营养素的充足摄入，同时单一营养素过量摄入的风险很小。一般不建议单独补充营养素。多种营养素可能对已有营养缺乏的人有益，但如果正常饮食摄入充足则无此必要。包括益生菌、牛初乳和一些植物源产品（紫锥菊、黑接骨木和一些多酚）在内的一些补充剂可能会带来进一步的益处，但仅在特定情况/背景下如此。个人应考虑自身需求，谨慎使用，避免滥用补充剂。
