Can you actually boost your immune system? Here's the truth | Body Stuff with Dr. Jen Gunter

637,807 views

2021-06-17 ใƒป TED


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Can you actually boost your immune system? Here's the truth | Body Stuff with Dr. Jen Gunter

637,807 views ใƒป 2021-06-17

TED


ืื ื ืœื—ืฅ ืคืขืžื™ื™ื ืขืœ ื”ื›ืชื•ื‘ื™ื•ืช ื‘ืื ื’ืœื™ืช ืœืžื˜ื” ื›ื“ื™ ืœื”ืคืขื™ืœ ืืช ื”ืกืจื˜ื•ืŸ.

00:00
Transcriber:
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ืชืจื’ื•ื: Naama Lieberman ืขืจื™ื›ื”: Ido Dekkers
00:12
Turmeric ginger shots, elderberry syrup, vitamin C tablets.
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ืฉื•ื˜ ืฉืœ ื›ื•ืจื›ื•ื ื•ื’โ€˜ื™ื ื’โ€™ืจ, ืกื™ืจื•ืค ืืœื“ืจื‘ืจื™, ื˜ื‘ืœื™ื•ืช ื•ื™ื˜ืžื™ืŸ C.
00:16
No one likes to be sick,
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ืืฃ ืื—ื“ ืœื ืื•ื”ื‘ ืœื”ื™ื•ืช ื—ื•ืœื”,
00:17
so itโ€™s 100 percent understandable why weโ€™re all intrigued
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ืื– ื–ื” ืžื•ื‘ืŸ ื‘-100% ืœืžื” ื›ื•ืœื ื• ืกืงืจื ื™ื
00:21
by products that promise to boost our immune system.
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ืœื’ื‘ื™ ืžื•ืฆืจื™ื ืฉืžื‘ื˜ื™ื—ื™ื ืœื—ื–ืง ืืช ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ ืฉืœื ื•.
00:25
(Music)
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(ืžื•ื–ื™ืงื”)
00:27
[Body Stuff with Dr. Jen Gunter]
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[ืขื ื™ื™ื ื™ ื’ื•ืฃ ืขื ื“โ€œืจ ื’โ€™ืŸ ื’ื•ื ืชืจ]
00:29
The problem is that we often think about the immune system in the wrong way.
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ื”ื‘ืขื™ื” ื”ื™ื ืฉืื ื—ื ื• ื”ืจื‘ื” ืคืขืžื™ื ื—ื•ืฉื‘ื™ื ืขืœ ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ ื‘ืฆื•ืจื” ืฉื’ื•ื™ื”.
00:34
We think of it like a muscle that we can strengthen
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ืื ื—ื ื• ื—ื•ืฉื‘ื™ื ืขืœื™ื” ื›ืžื• ืขืœ ืฉืจื™ืจ ืฉืืคืฉืจ ืœื—ื–ืง
00:36
by feeding it lots of antioxidants and supplements.
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ืขืœ ื™ื“ื™ ื”ื–ื ื” ื‘ื”ืžื•ืŸ ื ื•ื’ื“ื™-ื—ืžืฆื•ืŸ ื•ืชื•ืกืคื™ื.
00:39
But that's just not how the immune system works.
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ืื‘ืœ ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ ืคืฉื•ื˜ ืœื ืขื•ื‘ื“ืช ื›ื›ื”.
00:43
While the immune system can be suppressed
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ืืžื ื ืืคืฉืจ ืœื“ื›ื ืืช ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ
00:46
and can be less effective --
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ื•ื”ื™ื ื™ื›ื•ืœื” ืœื”ื™ื•ืช ืืคืงื˜ื™ื‘ื™ืช ืคื—ื•ืช --
00:47
for example, in people receiving chemotherapy --
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ืœื“ื•ื’ืžื”, ื‘ืื ืฉื™ื ืฉืžื˜ื•ืคืœื™ื ื‘ื›ื™ืžื•ืชืจืคื™ื” --
00:50
the reverse, strengthening the system overall,
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ื”ื”ืคืš, ื—ื™ื–ื•ืง ื›ืœืœื™ ืฉืœ ื”ืžืขืจื›ืช,
00:53
just doesn't happen.
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ืคืฉื•ื˜ ืœื ืงื•ืจื”.
00:55
Our immune system is what protects us
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ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ ืžื’ื ื” ืขืœื™ื ื•
00:57
from the bacteria, viruses, fungi and toxins
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ืžืคื ื™ ื—ื™ื™ื“ืงื™ื, ื•ื™ืจื•ืกื™ื, ืคื˜ืจื™ื•ืช ื•ืจืขืœื ื™ื
01:00
we encounter on a constant basis.
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ืฉืื ื—ื ื• ืคื•ื’ืฉื™ื ื‘ืื•ืคืŸ ืงื‘ื•ืข.
01:02
It also plays an integral part in wound healing.
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ื™ืฉ ืœื” ื’ื ืชืคืงื™ื“ ืžืจื›ื–ื™ ื‘ืจื™ืคื•ื™ ืคืฆืขื™ื.
01:06
Itโ€™s an elegant network of cells, tissues and organs,
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ื–ื• ืžืขืจื›ืช ืืœื’ื ื˜ื™ืช ืฉืœ ืชืื™ื, ืจืงืžื•ืช ื•ืื™ื‘ืจื™ื,
01:10
all working together.
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ืฉืขื•ื‘ื“ื™ื ื›ื•ืœื ื™ื—ื“.
01:12
You can think of the immune system in two broad terms,
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ืืคืฉืจ ืœื—ืฉื•ื‘ ืขืœ ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ ื‘ืฉื ื™ ืžื•ื ื—ื™ื ืจื—ื‘ื™ื,
01:15
innate immunity and adaptive immunity.
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ื—ื™ืกื•ืŸ ืžื•ืœื“ ื•ื—ื™ืกื•ืŸ ื ืจื›ืฉ.
01:18
Innate immunity means nonspecific defense mechanisms,
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ื—ื™ืกื•ืŸ ืžื•ืœื“ ืคื™ืจื•ืฉื• ืžื ื’ื ื•ื ื™ ื”ื’ื ื” ืœื ืกืคืฆื™ืคื™ื™ื,
01:22
and this is our first line of protection.
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ื•ื–ื”ื• ืงื• ื”ื”ื’ื ื” ื”ืจืืฉื•ืŸ.
01:24
It helps fight off pathogens before they cause a problem.
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ื”ื•ื ืขื•ื–ืจ ืœื”ื™ืœื—ื ื‘ืคืชื•ื’ื ื™ื ืœืคื ื™ ืฉื”ื ื™ื•ืฆืจื™ื ื‘ืขื™ื”.
01:28
It's like a bouncer at the door of a club.
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ื›ืžื• ืžืื‘ื˜ื— ื‘ื›ื ื™ืกื” ืœืžื•ืขื“ื•ืŸ.
01:30
The innate immunity keeps invaders out
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ื”ื—ื™ืกื•ืŸ ื”ืžื•ืœื“ ืžื•ื ืข ืžืคื•ืœืฉื™ื ืœื”ื™ื›ื ืก
01:32
or neutralizes them shortly after entry so they don't start a fight inside.
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ืื• ืžื ื˜ืจืœ ืื•ืชื ืžื™ื“ ืื—ืจื™ ืฉื ื›ื ืกื• ื›ื“ื™ ืฉืœื ื™ืขืฉื• ื‘ืœื’ืŸ ื‘ืคื ื™ื.
01:37
It can only recognize self,
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ื”ื•ื ื™ื•ื“ืข ืœื–ื”ื•ืช ืจืง ืืช ื”ืขืฆืžื™,
01:39
meaning what's allowed in the club,
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ื›ืœื•ืžืจ, ืœืžื™ ืžื•ืชืจ ืœื”ื™ื›ื ืก ืœืžื•ืขื“ื•ืŸ,
01:41
and nonself,
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ื•ืœื-ืขืฆืžื™,
01:43
meaning what's not allowed inside.
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ื›ืœื•ืžืจ ืœืžื™ ืืกื•ืจ ืœื”ื™ื›ื ืก.
01:44
Think the physical barriers of our skin,
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ื—ืฉื‘ื• ืขืœ ื”ืžื—ืกื•ื ื”ืคื™ื–ื™ ืฉืœ ื”ืขื•ืจ ืฉืœื ื•,
01:47
the hairs in our nose, the eyelashes that blink out dirt,
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ื”ืฉืขืจื•ืช ื‘ืืฃ, ื”ืจื™ืกื™ื ืฉืžืžืฆืžืฆื™ื ื”ื—ื•ืฆื” ืœื›ืœื•ืš,
01:50
even vaginal discharge that prevents infections.
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ืืคื™ืœื• ื”ืคืจืฉื•ืช ื•ื’ื™ื ืœื™ื•ืช ืฉืžื•ื ืขื•ืช ื–ื™ื”ื•ืžื™ื.
01:53
Now if a pathogen does manage to get past the first line of defense,
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ืขื›ืฉื™ื•, ืื ืคืชื•ื’ืŸ ืžืฆืœื™ื— ื‘ื›ืœ ื–ืืช ืœืขื‘ื•ืจ ืืช ืงื• ื”ื”ื’ื ื” ื”ืจืืฉื•ืŸ,
01:58
we have another layer of protection,
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ื™ืฉ ืœื ื• ืฉื›ื‘ื” ื ื•ืกืคืช ืฉืœ ื”ื’ื ื”,
02:00
the adaptive immune system,
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ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ ื”ื ืจื›ืฉ,
02:02
which is more complex and targeted than our bouncer.
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ืฉื”ื™ื ืžื•ืจื›ื‘ืช ื™ื•ืชืจ ื•ืกืคืฆื™ืคื™ืช ื™ื•ืชืจ ืžื”ืžืื‘ื˜ื— ืฉืœื ื•.
02:05
The adaptive immune system responds to antigens.
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ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ ื”ื ืจื›ืฉ ืžื’ื™ื‘ื” ืœืื ื˜ื™ื’ื ื™ื.
02:09
Antigens are unique proteins on the surface of pathogens,
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ืื ื˜ื™ื’ื ื™ื ื”ื ื—ืœื‘ื•ื ื™ื ื™ื™ื—ื•ื“ื™ื™ื ืขืœ ืคื ื™ ื”ืฉื˜ื— ืฉืœ ืคืชื•ื’ื ื™ื,
02:13
which helps identify what kind of pathogen it is.
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ืฉืขื•ื–ืจื™ื ืœื–ื”ื•ืช ืืช ื”ืคืชื•ื’ืŸ.
02:16
Kind of like a name tag.
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ืงืฆืช ื›ืžื• ืชื’ ืฉื.
02:17
Your immune system is constantly reading name tags,
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ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ ืฉืœื›ื ื›ืœ ื”ื–ืžืŸ ืงื•ืจืืช ืชื’ื™ ืฉื,
02:20
and when one is recognized as being on the no-entry list,
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ื•ื›ืฉืื—ื“ ืžื”ื ืžื•ืคื™ืข ื‘ืจืฉื™ืžืช ื”ืื™ืŸ-ื›ื ื™ืกื”,
02:23
the adaptive immune system creates special immune cells to attack,
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ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ ื”ื ืจื›ืฉ ื™ื•ืฆืจืช ืชืื™ ื—ื™ืกื•ืŸ ืžื™ื•ื—ื“ื™ื ืฉืชื•ืงืคื™ื,
02:26
which are specialized white blood cells called lymphocytes.
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ืชืื™ ื“ื ืœื‘ื ื™ื ืžืชืžื—ื™ื ืฉื ืงืจืื™ื ืœื™ืžืคื•ืฆื™ื˜ื™ื.
02:30
Here's what's really amazing:
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ื”ื ื” ืžืฉื”ื• ื‘ืืžืช ืžื“ื”ื™ื:
02:32
our immune system remembers this process.
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ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ ื–ื•ื›ืจืช ืืช ื”ืชื”ืœื™ืš ื”ื–ื”.
02:35
So the next time we're exposed to that same pathogen,
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ื‘ืคืขื ื”ื‘ืื” ืฉื ื™ื—ืฉืฃ ืœืื•ืชื• ืคืชื•ื’ืŸ,
02:38
our immune system recognizes it
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ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ ืฉืœื ื• ืชื–ื”ื” ืื•ืชื•
02:40
and remembers how to respond.
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ื•ืชื–ื›ื•ืจ ืื™ืš ืœื”ื’ื™ื‘.
02:42
While we're not sure how many different antigens we can recognize,
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ืืžื ื ืœื ื‘ืจื•ืจ ื›ืžื” ืื ื˜ื™ื’ื ื™ื ืฉื•ื ื™ื ืื ื—ื ื• ื™ื›ื•ืœื™ื ืœื–ื”ื•ืช,
02:46
some scientists think that we produce over a billion antibodies.
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ืื‘ืœ ื™ืฉ ืžื“ืขื ื™ื ืฉื—ื•ืฉื‘ื™ื ืฉืื ื—ื ื• ืžื™ื™ืฆืจื™ื ื™ื•ืชืจ ืžืžื™ืœื™ืืจื“ ื ื•ื’ื“ื ื™ื.
02:50
But the important thing to remember
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ืื‘ืœ ื—ืฉื•ื‘ ืœื–ื›ื•ืจ
02:52
is that our immune system has many different parts
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ืฉืœืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ ื™ืฉ ื—ืœืงื™ื ืจื‘ื™ื ื•ืฉื•ื ื™ื
02:55
playing many different roles.
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ื‘ืขืœื™ ืชืคืงื™ื“ื™ื ืจื‘ื™ื ื•ืฉื•ื ื™ื.
02:57
That's what makes this concept of "boosting" so problematic.
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ื–ื” ืžื” ืฉื”ื•ืคืš ืืช ื”ืจืขื™ื•ืŸ ืฉืœ โ€œื—ื™ื–ื•ืงโ€ ืœื‘ืขื™ื™ืชื™ ื›ืœ ื›ืš.
03:01
When people say "boost the immune system,"
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ื›ืฉืื ืฉื™ื ืื•ืžืจื™ื โ€œืœื—ื–ืง ืืช ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸโ€œ,
03:04
what do they even mean?
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ืœืžื” ื”ื ื‘ื›ืœืœ ืžืชื›ื•ื•ื ื™ื?
03:06
Do they mean boost the histamine
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ื”ื ืžืชื›ื•ื•ื ื™ื ืœืชื’ื‘ื•ืจ ื”ื”ื™ืกื˜ืžื™ืŸ
03:08
that's released when exposed to poison ivy?
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ืฉืžื•ืคืจืฉ ืฉืื ื—ื ื• ื ื—ืฉืคื™ื ืœืงื™ืกื•ืก ืจืขื™ืœ?
03:10
Well, that would you itch a lot more.
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ื›ืœื•ืžืจ, ืฉื ืชื’ืจื“ ื”ืจื‘ื” ื™ื•ืชืจ.
03:12
Do they mean supercharge your T and B cells?
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ื”ื ืžืชื›ื•ื•ื ื™ื ืœื˜ืขื™ื ืช-ืขืœ ืฉืœ ืชืื™ T ื•ืชืื™ B?
03:15
Might that lead your body to attack its own cells,
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ืื•ืœื™ ื–ื” ื™ื’ืจื•ื ืœื’ื•ืฃ ืœืชืงื•ืฃ ืืช ืขืฆืžื•,
03:17
as we see with autoimmune conditions?
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ื›ืžื• ืฉืื ื—ื ื• ืจื•ืื™ื ื‘ืžืฆื‘ื™ื ืื•ื˜ื•ืื™ืžื•ื ื™ื?
03:19
Instead of thinking of a muscle that you can strengthen
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ื‘ืžืงื•ื ืœื—ืฉื•ื‘ ืขืœ ืฉืจื™ืจ ืฉืืคืฉืจ ืœื—ื–ืง
03:22
with one simple exercise,
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ื‘ืขื–ืจืช ืชืจื’ื™ืœ ืื—ื“ ืคืฉื•ื˜,
03:24
a better analogy may be a garden.
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ืื ืœื•ื’ื™ื” ื˜ื•ื‘ื” ื™ื•ืชืจ ื”ื™ื ื’ื™ื ื”.
03:27
Your immune system has many components,
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ืœืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ ื™ืฉ ืžืจื›ื™ื‘ื™ื ืจื‘ื™ื,
03:29
just like a garden has many kinds of plants.
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ื‘ื“ื™ื•ืง ื›ืžื• ืฉื‘ื’ื™ื ื” ื™ืฉ ืกื•ื’ื™ื ืจื‘ื™ื ืฉืœ ืฆืžื—ื™ื.
03:32
Each plant needs just the right amount of sun, shade and water.
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ื›ืœ ืฆืžื— ื–ืงื•ืง ืœื›ืžื•ืช ื”ื ื›ื•ื ื” ืฉืœ ืฉืžืฉ, ืฆืœ ื•ืžื™ื.
03:36
Too much sun might help one plant but destroys another.
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ื™ื•ืชืจ ืžื“ื™ ืื•ืจ ืฉืžืฉ ืื•ืœื™ ื™ืขื–ื•ืจ ืœืฆืžื— ืื—ื“, ืื‘ืœ ื™ื”ืจื•ืก ืฆืžื— ืื—ืจ.
03:40
Increasing any single element
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ื”ื’ื‘ืจื” ืฉืœ ื›ืœ ืจื›ื™ื‘ ื™ื—ื™ื“
03:42
can throw off the balance of the ecosystem overall.
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ื™ื›ื•ืœื” ืœื”ืคืจ ืืช ื”ืื™ื–ื•ืŸ ืฉืœ ื”ืžืขืจื›ืช ื›ื•ืœื”.
03:45
If you're getting all the nutrients you need
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ืื ืืชื ืžืงื‘ืœื™ื ืืช ื›ืœ ื—ื•ืžืจื™ ื”ืžื–ื•ืŸ ื”ื ื—ื•ืฆื™ื,
03:47
from a healthy, balanced diet,
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ืžื“ื™ืื˜ื” ื‘ืจื™ืื” ื•ืžืื•ื–ื ืช,
03:49
taking more of a single vitamin
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ืื ืชืงื—ื• ื™ื•ืชืจ ื•ื™ื˜ืžื™ืŸ ืžืกื•ื’ ืื—ื“
03:51
won't help your immune system function any better overall.
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ื–ื” ืœื ื™ืขื–ื•ืจ ืœืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ ืœืชืคืงื“ ื˜ื•ื‘ ื™ื•ืชืจ ื‘ืื•ืคืŸ ื›ืœืœื™.
03:54
For some vitamins, if you take in more than you need,
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ื™ืฉ ื•ื™ื˜ืžื™ื ื™ื ืฉืื ืœื•ืงื—ื™ื ืžื”ื ื™ื•ืชืจ ืžืžื” ืฉืฆืจื™ืš,
03:57
your body will just get rid of the excess as waste.
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ื”ื’ื•ืฃ ืคืฉื•ื˜ ื ืคื˜ืจ ืžื”ืขื•ื“ืฃ ื›ืคืกื•ืœืช.
04:00
Vitamin supplements are only needed if you have a true real deficiency.
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ืชื•ืกืคื™ ื•ื™ื˜ืžื™ื ื™ื ื ื—ื•ืฆื™ื ืจืง ืื ืืชื ืกื•ื‘ืœื™ื ืžื—ืกืจ ืืžืชื™.
04:05
In fact, some studies tell us that vitamins and supplements,
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ืœืžืขืฉื”, ื™ืฉ ืžื—ืงืจื™ื ืฉืžืจืื™ื ืฉื•ื•ื™ื˜ืžื™ื ื™ื ื•ืชื•ืกืคื™ ืชื–ื•ื ื”,
04:08
when they're not medically needed,
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ื›ืฉืื™ื ื ื ื“ืจืฉื™ื ืžืกื™ื‘ื•ืช ืจืคื•ืื™ื•ืช,
04:10
may have negative effects.
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ืขืœื•ืœื™ื ืœื”ืฉืคื™ืข ืขืœื™ื ื• ืœืจืขื”.
04:12
Things can go wrong with our immune system for sure,
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ื“ื‘ืจื™ื ื™ื›ื•ืœื™ื ืœื”ืฉืชื‘ืฉ ื‘ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ ืฉืœื ื• ืœืœื ืกืคืง,
04:15
like allergies or autoimmune conditions
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ื›ืžื• ืืœืจื’ื™ื•ืช ืื• ืžื—ืœื•ืช ืื•ื˜ื•ืื™ืžื•ื ื™ื•ืช
04:18
and failure to catch abnormal cells.
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ื•ืขื“ ืœื›ื™ืฉืœื•ืŸ ื‘ืชืคื™ืกืช ืชืื™ื ืœื ื ื•ืจืžืœื™ื.
04:20
But the reasons for each of these things
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ืื‘ืœ ื”ืกื™ื‘ื•ืช ืœื›ืœ ื”ื“ื‘ืจื™ื ื”ืืœื”
04:23
are complex and often not fully understood.
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ืžื•ืจื›ื‘ื•ืช ื•ืœืขืชื™ื ืงืจื•ื‘ื•ืช ืื™ื ืŸ ืžื•ื‘ื ื•ืช ืœื’ืžืจื™.
04:26
And they certainly won't be solved by some immune-boosting miracle pill.
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ื•ื‘ืจื•ืจ ืฉืื™ ืืคืฉืจ ืœืคืชื•ืจ ืื•ืชืŸ ื‘ืขื–ืจืช ื’ืœื•ืœืช ืคืœื ืœื—ื™ื–ื•ืง ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ.
04:31
There is however, one thing that has been shown again and again
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ืื‘ืœ ื™ืฉ ื“ื‘ืจ ืื—ื“ ืฉื”ื•ื›ื— ืฉื•ื‘ ื•ืฉื•ื‘
04:35
to be incredible for your immune system.
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ืฉื”ื•ื ืžืขื•ืœื” ืœืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ ืฉืœื ื•.
04:38
Vaccines.
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ื—ื™ืกื•ื ื™ื.
04:39
Vaccines are truly genius.
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ื—ื™ืกื•ื ื™ื ื–ื” ื“ื‘ืจ ื’ืื•ื ื™ ื‘ืืžืช.
04:42
They contain a weakened or inactive part of a pathogen, like the flu,
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ื”ื ืžื›ื™ืœื™ื ื—ืœืง ืžื•ื—ืœืฉ ืื• ืžื ื•ื˜ืจืœ ืฉืœ ืคืชื•ื’ืŸ, ื›ืžื• ืฉืคืขืช,
04:46
that includes its antigen name tag.
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ืฉื›ื•ืœืœ ืืช ื”ืื ื˜ื™ื’ืŸ - ืชื’ ื”ืฉื ืฉืœื•.
04:48
They trigger the body into making antibodies
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ื”ื—ื™ืกื•ืŸ ืžืขื•ืจืจ ืืช ื”ื’ื•ืฃ ืœื™ื™ืฆืจ ื ื•ื’ื“ื ื™ื
04:51
without needing to get sick from an illness first.
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ื‘ืœื™ ืฉื ื”ื™ื” ื—ื•ืœื™ื ื‘ื›ืœืœ.
04:53
Instead of boosting the immune system overall,
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ื‘ืžืงื•ื ืœื—ื–ืง ืืช ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ ื‘ืื•ืคืŸ ื›ืœืœื™,
04:56
they give the system exactly what it needs to respond
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ื”ื ื ื•ืชื ื™ื ืœืžืขืจื›ืช ื‘ื“ื™ื•ืง ืžื” ืฉื“ืจื•ืฉ ืœื” ื›ื“ื™ ืœื”ื’ื™ื‘
04:59
to a specific pathogen quickly and aggressively.
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ืœืคืชื•ื’ื ื™ื ืกืคืฆื™ืคื™ื™ื ื‘ืžื”ื™ืจื•ืช ื•ื‘ืชืงื™ืคื•ืช.
05:03
So get your immunizations and get your flu shot every year.
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ืื– ืœื›ื• ืœื”ืชื—ืกืŸ ื•ื”ืชื—ืกื ื• ืœืฉืคืขืช ื‘ื›ืœ ืฉื ื”.
05:07
Eat a healthy, balanced diet.
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ืื›ืœื• ื“ื™ืื˜ื” ื‘ืจื™ืื” ื•ืžืื•ื–ื ืช.
05:09
If you want a healthy immune system,
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ืื ืืชื ืจื•ืฆื™ื ืžืขืจื›ืช ื—ื™ืกื•ืŸ ื‘ืจื™ืื”,
05:11
don't smoke and try to get enough sleep.
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ืืœ ืชืขืฉื ื• ื•ื ืกื• ืœื™ืฉื•ืŸ ืžืกืคื™ืง.
05:13
And otherwise, just let your immune system do its thing.
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ื—ื•ืฅ ืžื–ื”, ืคืฉื•ื˜ ืชื ื• ืœืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ ืœืขืฉื•ืช ืืช ื”ืงื˜ืข ืฉืœื”.
ืขืœ ืืชืจ ื–ื”

ืืชืจ ื–ื” ื™ืฆื™ื’ ื‘ืคื ื™ื›ื ืกืจื˜ื•ื ื™ YouTube ื”ืžื•ืขื™ืœื™ื ืœืœื™ืžื•ื“ ืื ื’ืœื™ืช. ืชื•ื›ืœื• ืœืจืื•ืช ืฉื™ืขื•ืจื™ ืื ื’ืœื™ืช ื”ืžื•ืขื‘ืจื™ื ืขืœ ื™ื“ื™ ืžื•ืจื™ื ืžื”ืฉื•ืจื” ื”ืจืืฉื•ื ื” ืžืจื—ื‘ื™ ื”ืขื•ืœื. ืœื—ืฅ ืคืขืžื™ื™ื ืขืœ ื”ื›ืชื•ื‘ื™ื•ืช ื‘ืื ื’ืœื™ืช ื”ืžื•ืฆื’ื•ืช ื‘ื›ืœ ื“ืฃ ื•ื™ื“ืื• ื›ื“ื™ ืœื”ืคืขื™ืœ ืืช ื”ืกืจื˜ื•ืŸ ืžืฉื. ื”ื›ืชื•ื‘ื™ื•ืช ื’ื•ืœืœื•ืช ื‘ืกื ื›ืจื•ืŸ ืขื ื”ืคืขืœืช ื”ื•ื•ื™ื“ืื•. ืื ื™ืฉ ืœืš ื”ืขืจื•ืช ืื• ื‘ืงืฉื•ืช, ืื ื ืฆื•ืจ ืื™ืชื ื• ืงืฉืจ ื‘ืืžืฆืขื•ืช ื˜ื•ืคืก ื™ืฆื™ืจืช ืงืฉืจ ื–ื”.

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