Bad for immunity: what really works?

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Bad for immunity: what really works?

Section 1: Immune system – basics and how it works

  1. Introduction to the immune system: The immune system is a complex network of cells, tissues, organs and processes that protect the body from diseases. Its main task is to recognize and neutralize threats, such as bacteria, viruses, fungi, parasites and even cancer cells. It works as a highly organized army, where each element has its own specialized function.
  2. The components of the immune system: The immune system consists of two main parts: congenital immunity and acquired immunity.
    • Inborn immunity: This is the first line of defense of the body. It acts quickly and nonspecific, responding to a wide range of pathogens. Components of congenital immunity include:
      • Physical barriers: Leather, mucous membranes, saliva, tears, gastric juice – all this prevents the penetration of pathogens into the body.
      • Cells: Macrophages, neutrophils, NK cells (natural killers), dendritic cells-they absorb and destroy pathogens, and also activate other components of the immune system.
      • Inflammation: This is a natural reaction of the body to damage or infection. It includes blood flow to the affected area, an increase in vascular permeability, which allows immune cells to penetrate the tissue and fight the infection.
      • Interferon: Proteins released with cells in response to a viral infection. They suppress the reproduction of viruses and activate other immune cells.
    • Acquired immunity (adaptive): It develops throughout life and becomes more specific with each contact with the pathogen. It is based on “memory” about previous infections, which allows the body to respond faster and more efficiently with re -infection. The components of the acquired immunity include:
      • T-lymphocytes (T cells):
        • T-Helpers (CD4+): “Help” other immune cells, secreting cytokines that activate B-lymphocytes and cytotoxic T cells.
        • Cytotoxic T-lymphocytes (CD8+): Directly destroy cells infected with viruses or cancer cells.
        • Regulatory T cells: They suppress the immune response to prevent autoimmune reactions.
      • B-lymphocytes (B-cells): They produce antibodies (immunoglobulins) that are associated with pathogens and neutralize them or marked to destroy other immune cells. Antibodies come in different classes (IgG, IGM, IGA, IGE, IGD), each of which performs its function.
  3. Mechanisms of the immune response: When the pathogen penetrates the body, a complex chain of events starts:
    • Pathogen recognition: Immune cells (for example, macrophages and dendritic cells) absorb the pathogen and represent its antigens (pathogen fragments) on their surface.
    • Activation of T-lymphocytes: Antigens are represented by T-lymphocytes, which, in turn, are activated and begin to multiply. T-highpers distinguish cytokines that coordinate the immune response.
    • Activation of B-lymphocytes: B-lymphocytes are associated with antigens and activated. They begin to produce antibodies specific to this pathogen.
    • Destruction of the pathogen: Antibodies are associated with pathogens, neutralize them or marked to destroy macrophages and neutrophils. Cytotoxic T-lymphocytes destroy cells infected with viruses.
    • Formation of immune memory: After the destruction of the pathogen, some T- and B-lymphocytes turn into memory cells. They remain in the body for a long time and, when re -contact with the same pathogen, are quickly activated, ensuring a faster and more effective immune response.
  4. Factors affecting the immune system: The functioning of the immune system is affected by many factors:
    • Age: In children, the immune system is not yet fully developed, and in older people it weakens.
    • Nutrition: The lack of nutrients (vitamins, minerals, proteins) can weaken the immune system.
    • Stress: Chronic stress suppresses the immune system.
    • Dream: The lack of sleep violates the operation of the immune system.
    • Physical activity: Moderate physical activity strengthens the immune system, while excessive loads can weaken it.
    • Chronic diseases: Some chronic diseases (for example, diabetes, HIV) weaken the immune system.
    • Medication: Some drugs (for example, corticosteroids) suppress the immune system.
    • Smoking and alcohol: Smoking and alcohol abuse weaken the immune system.
    • Environmental factors: Environmental pollution can weaken the immune system.

Section 2: Bades – General understanding and regulation

  1. What is dietary supplement (biologically active additives)? Biologically active additives (dietary supplements) are products designed to supplement the diet. They contain one or more biologically active substances, such as vitamins, minerals, amino acids, plant extracts and other substances. Bades are available in various forms: tablets, capsules, powders, liquids.
  2. The main categories of dietary supplements: Bad can be divided into several categories depending on their composition and the alleged action:
    • Vitamins: They contain one or more vitamins (A, C, D, E, B-complex, etc.).
    • Minerals: Contain one or more minerals (zinc, selenium, iron, magnesium, calcium, etc.).
    • Plant extracts: They contain extracts of various plants that have biological activity (echinacea, ginseng, garlic, ginger, etc.).
    • Amino acids: Contain amino acids that are building proteins (glutamine, arginine, cysteine, etc.).
    • Probiotics and prebiotics: They contain living microorganisms (probiotics) or substances that contribute to the growth of beneficial bacteria in the intestines (prebiotics).
    • Omega-3 fatty acids: Contain omega-3 fatty acids (EPA and DHA), which are useful for the health of the heart, brain and immune system.
    • Other dietary supplements: Contain other substances, such as coenzyme Q10, creatine, chondroitin, glucosamine, etc.
  3. Bad regulation: Adjustment of dietary supplements is significantly different from the regulation of drugs. In most countries, dietary supplements do not pass such strict control as medicines.
    • Lack of mandatory certification: In many countries, dietary supplement manufacturers are not required to prove the effectiveness and safety of their products before they are putting on the market.
    • Lack of quality control: Control of the quality of dietary supplements can be insufficient, which can lead to the fact that the products contain not what is indicated on the label, or polluted by harmful substances.
    • Marketing statements: Dad manufacturers should be careful about marketing statements about their products. They cannot say that dietary supplements are treating or preventing any diseases.
  4. Risks associated with the reception of dietary supplements: The dietary supplement may be associated with certain risks:
    • Inefficiency: Many dietary supplements do not have proven effectiveness.
    • Side effects: Some dietary supplements can cause side effects, especially with high doses or when interacting with drugs.
    • Pollution: Bad can be polluted by harmful substances such as heavy metals, pesticides or microorganisms.
    • Interaction with drugs: Bad can interact with medicines by changing their effectiveness or causing side effects.
    • Masks of serious diseases: Reception of dietary supplements can mask the symptoms of serious diseases, delaying the doctor and the onset of treatment.
  5. Important comments when choosing and receiving dietary supplements:
    • Consultation with a doctor: Before taking any dietary supplement, you need to consult a doctor, especially if you have any diseases or you take medications.
    • The choice of a reliable manufacturer: Choose a dietary supplement from well -known and reliable manufacturers who have a good reputation and conduct quality control of their products.
    • Reading the label: Carefully read the dietary supplement label and pay attention to the composition, dosage, contraindications and possible side effects.
    • Dosage compliance: Do not exceed the recommended dosage of dietary supplements.
    • Continuation of reception with side effects: If you have any side effects after taking dietary supplements, stop taking it and consult a doctor.

Section 3: Bades advertised to support immunity – review and evidence base

  1. Vitamin C (ascorbic acid):
    • Role in the immune system: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It also plays an important role in the work of immune cells, such as neutrophils and lymphocytes, and contributes to the production of interferon.
    • Evidence base: Some studies have shown that vitamin C can reduce the duration and severity of colds, especially in people subject to intensive physical exertion or living in cold climate. However, in most cases, the effect of vitamin C is insignificant.
    • Dosage: The recommended daily dose of vitamin C is 75-90 mg for adults. To support immunity, you can take up to 200 mg per day. High doses (more than 2000 mg per day) can cause side effects, such as diarrhea, nausea and abdominal pain.
    • Sources: Vitamin C is contained in many fruits and vegetables, such as citrus fruits, kiwi, strawberries, pepper, broccoli and spinach.
  2. Vitamin D:
    • Role in the immune system: Vitamin D plays an important role in the regulation of the immune system. It contributes to the activation of immune cells, such as macrophages and T-lymphocytes, and helps them fight infections. Vitamin D also has anti -inflammatory properties.
    • Evidence base: Studies have shown that vitamin D deficiency is associated with an increased risk of infections, especially respiratory. Vitamin D intake can reduce the risk of respiratory infections, especially in people with vitamin D. deficiency.
    • Dosage: The recommended daily dose of vitamin D is 600-800 IU for adults. In some cases, a doctor can recommend higher doses, especially with vitamin D.
    • Sources: Vitamin D is produced in the skin under the influence of sunlight. It is also contained in some foods such as fatty fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, juices).
  3. Zinc:
    • Role in the immune system: Zinc is necessary for the normal functioning of immune cells, such as T-lymphocytes, B-lymphocytes and NK cells. It also participates in the development of cytokines that regulate the immune response.
    • Evidence base: Zinc deficiency is associated with an increased risk of infections. Taking zinc can reduce the duration and severity of colds, especially if you start within 24 hours after the appearance of symptoms.
    • Dosage: The recommended daily dose of zinc is 8-11 mg for adults. You should not take high doses of zinc (more than 40 mg per day) for a long time, as this can lead to copper deficiency.
    • Sources: Zinc is contained in meat, poultry, seafood, nuts, seeds and legumes.
  4. Selenium:
    • Role in the immune system: Selenium is an important trace element that is involved in the work of antioxidant enzymes and is necessary for the normal functioning of immune cells.
    • Evidence base: Selenium deficiency is associated with an increased risk of infections and autoimmune diseases. Reception of selenium can improve the immune function, especially in people with selenium deficiency.
    • Dosage: The recommended daily dose of selenium is 55 mcg for adults. Do not exceed the recommended dose, as this can lead to toxic effects.
    • Sources: Selenium is found in Brazilian nuts, seafood, meat, poultry and grain.
  5. SOUTINATEA:
    • Role in the immune system: Echinacea is a plant that is traditionally used to strengthen immunity. It is believed that it stimulates the activity of immune cells, such as macrophages and NK cells.
    • Evidence base: Some studies have shown that echinacea can reduce the duration and severity of colds. However, the results of the studies are contradictory, and additional studies are needed to confirm the effectiveness of Echinacea.
    • Dosage: The dosage of echinacea varies depending on the shape of the product (capsules, tablets, tinctures). Follow the label instructions.
    • Side effects: Echinacea can cause side effects, such as allergic reactions, nausea and abdominal pain. It should not be taken with autoimmune diseases.
  6. Probiotics:
    • Role in the immune system: Probiotics are living microorganisms (mainly bacteria) that are useful for intestinal health. They help maintain the balance of intestinal microflora, which plays an important role in the immune system. About 70% of immune cells are in the intestines.
    • Evidence base: Probiotics can improve the immune function, reduce the risk of infections, especially respiratory and gastrointestinal. They can also reduce the duration and severity of colds.
    • Dosage: The dosage of probiotics varies depending on the strain and the product. Follow the label instructions.
    • Sources: Probiotics are contained in fermented products, such as yogurt, kefir, sauerkraut, kimchi and tea mushroom. They are also available in the form of dietary supplements.
  7. Black Buzina (Sambucus Nigra):
    • Role in the immune system: Black elderberry extract contains anti -icines, which are powerful antioxidants and have antiviral properties.
    • Evidence base: Studies show that the black elderberry extract can reduce the duration and severity of the symptoms of influenza and colds. It can block the attachment of the virus to cells, thereby preventing its distribution.
    • Dosage: The dosage varies depending on the shape of the product (syrup, capsules, loafers). Follow the label instructions.
    • Cautions: Some people may experience side effects, such as nausea or stomach disorder. It is not recommended to use immature or raw berries of an elderberry, as they can be toxic.
  8. Garlic:
    • Role in the immune system: Garlic contains allicin, sulfur connection, which has antibacterial, antiviral and antifungal properties. It stimulates the activity of immune cells and helps to fight infections.
    • Evidence base: Some studies show that garlic can reduce the frequency and duration of colds.
    • Dosage: It is recommended to use 1-2 cloves of fresh garlic per day. Garlic is also available in the form of dietary supplements (extracts, powders).
    • Cautions: Garlic can cause side effects, such as heartburn, bloating and unpleasant odor from the mouth. It can also interact with some drugs, for example, with anticoagulants.
  9. Ginger:
    • Role in the immune system: Ginger has anti -inflammatory and antioxidant properties. He can also stimulate the immune system and help fight infections.
    • Evidence base: Ginger can help alleviate the symptoms of colds and influenza, such as sore throat, runny nose and cough.
    • Dosage: It is recommended to use 1-2 grams of fresh ginger per day. Ginger is also available in the form of tea, capsules and powders.
    • Cautions: Ginger can cause side effects, such as heartburn and stomach disorder. It can also interact with some drugs, for example, with anticoagulants.
  10. Glutamine:
    • Role in the immune system: Glutamine is an amino acid that plays an important role in the immune system. It is the main source of energy for immune cells, such as lymphocytes and macrophages.
    • Evidence base: Glutamine can improve the immune function in people who are in a state of stress or after heavy physical exertion. It can also help restore the intestinal function and reduce the risk of infections in people with weakened immunity.
    • Dosage: The dosage of glutamine varies depending on the state of health and intake goals. It is usually recommended to take 5-10 grams of glutamine per day.
    • Cautions: Glutamine is usually well tolerated, but in some cases it can cause side effects, such as nausea, bloating and constipation.

Section 4: A scientific approach to choosing dietary supplements for immunity

  1. Assessment of the evidence base: It is important to critically evaluate information about dietary supplements and not rely only on marketing statements. Look for scientific research that confirm the effectiveness and safety of dietary supplements. Pay attention to the sample size, research design and data quality. Systematic reviews and meta analyzes published in authoritative scientific journals provide the most reliable information.
  2. Individual needs: The needs for nutrients and biologically active substances vary depending on the age, gender, state of health, lifestyle and other factors. Do not take dietary supplements only because they are advertised as useful for immunity. Consult a doctor or nutritionist to determine which dietary supplement can be useful to you.
  3. Interaction with drugs: Bad can interact with medicines by changing their effectiveness or causing side effects. Tell your doctor about all the dietary supplements that you accept to avoid unwanted interactions.
  4. Quality and safety: Choose a dietary supplement from reliable manufacturers who conduct quality control of their products. Pay attention to the availability of quality certificates (for example, GMP). Avoid dietary supplements that contain suspicious ingredients or have a dubious reputation.
  5. Realistic expectations: Bad is not a panacea for all diseases. They can be useful for maintaining immunity, but cannot replace a healthy lifestyle, full nutrition and timely seeking a doctor.
  6. Monitoring and evaluation: After the start of receiving dietary supplements, it is important to track your well -being and evaluate the effectiveness of the product. If you have not noticed any improvements or you have any side effects, stop taking dietary supplements and consult a doctor.
  7. Personalized approach: The immune system of each person is unique. What works for one may not work for the other. It is important to find an approach that is best suited to you, based on a consultation with a doctor, scientific data and your own observations.
  8. Integrative approach: Support for immunity is a comprehensive task that includes not only the use of dietary supplements, but also healthy food, regular physical exercises, sufficient sleep, stress management and rejection of bad habits. Bad should be considered as part of a general plan to strengthen health, and not as an independent decision.
  9. Conscious consumption: Avoid impulsive dietary supplements based on advertising or reviews. Carry your own research, compare information from different sources and make a balanced solution. Remember that your health is in your hands.

Section 5: A healthy lifestyle is the basis of strong immunity

  1. Full nutrition:
    • Variety: Turn on in your diet a variety of products from all groups: vegetables, fruits, cereals, proteins (meat, poultry, fish, legumes), dairy products.
    • Vitamins and minerals: Get enough vitamins and minerals from food. Pay attention to products rich in vitamin C, vitamin D, zinc, selenium and other important nutrients.
    • Antioxidants: Use products rich in antioxidants such as fruits, vegetables, berries and green tea.
    • Probiotics and prebiotics: Include fermented products (yogurt, kefir, sauerkraut) and products rich in fiber (vegetables, fruits, cereals) in your diet.
    • Restriction of processed products: Limit the consumption of processed products, sugar, trans fats and other harmful substances.
  2. Regular physical activity:
    • Moderate loads: Take a moderate physical activity of at least 150 minutes a week (for example, fast walking, swimming, cycling).
    • Variety: Include various types of physical activity in your training: aerobic exercises, strength training, yoga, stretching.
    • Regularity: Take physical activity regularly to maintain the immune system in good shape.
    • Avoid overtraining: Excessive physical activity can weaken the immune system.
  3. Sufficient sleep:
    • 7-8 hours a day: Sleep at least 7-8 hours a day to give the body time to restore and strengthen the immune system.
    • Sleep mode: Go to bed and wake up at the same time every day to establish a stable sleep mode.
    • Darkness and silence: Provide the darkness, silence and a comfortable temperature in the bedroom.
    • Restriction of screens before bedtime: Avoid the use of electronic devices (phones, tablets, computers) before bedtime, since blue light emitted by the screens can disturb sleep.
  4. Stress management:
    • Relaxation techniques: Use relaxation techniques such as meditation, yoga, breathing exercises to reduce stress.
    • Hobbies and interests: Do what you like and bring pleasure.
    • Communication with loved ones: Spend time with family and friends to get support and emotional unloading.
    • Natural walks: Spend the time in the fresh air to improve mood and reduce stress.
  5. Refusal of bad habits:
    • Smoking: Quit smoking, as smoking weakens the immune system and increases the risk of infections.
    • Alcohol abuse: Limit alcohol consumption, as alcohol abuse suppresses the immune system.
  6. Hygiene:
    • Washing hands: Wash your hands with soap and water regularly, especially after visiting public places, before meals and after contact with sick people.
    • Avoiding contact with patients: Try to avoid contact with sick people so as not to become infected with infections.
  7. Vaccination:
    • Regular vaccinations: Make all the necessary vaccinations to protect yourself from infections that can weaken the immune system.

Section 6: Dans and specific states

  1. Bad for children: The immune system of children is in the development stage, so it is important to approach the reception of dietary supplements in children with particular caution. Consultation with the pediatrician is required before taking any dietary supplements. Vitamin D is especially important for children, but the dosage should be strictly observed.
  2. Bad for the elderly: With age, the immune system weakens (immunostation). Older people can be more susceptible to infections. Vitamin D, zinc and selenium can be useful for maintaining immunity in the elderly, but you need consultation with a doctor to determine individual needs and dosages.
  3. Bades during pregnancy and breastfeeding: Reception of dietary supplements during pregnancy and breastfeeding requires special caution. Some dietary supplements can be dangerous for the fetus or child. Consultation with a doctor is required before taking any dietary supplement. B vitamins (especially folic acid), vitamin D and iron are often recommended during pregnancy, but only as prescribed by a doctor.
  4. Bades with autoimmune diseases: People with autoimmune diseases should take dietary supplements with caution, as some of them can stimulate the immune system and worsen the condition. Consultation with a rheumatologist or immunologist is required before taking any dietary supplements.
  5. Dietary supplements for chronic diseases (diabetes, cardiovascular diseases, etc.): People with chronic diseases should take dietary supplements with caution, as they can interact with drugs or influence the course of the disease. Consultation with a doctor is required before taking any dietary supplement.
  6. Bad for athletes: Athletes, especially those involved in intensive training, can experience an increased need for some nutrients. Glutamine, vitamin C and zinc can be useful for maintaining immunity in athletes, but it is important not to exceed the recommended dosages and consult a doctor or a sports nutritionist.

Section 7: New research and prospects

  1. The role of intestinal microbiots: New studies are increasingly emphasizing the important role of the intestinal microbiots in the regulation of the immune system. Probiotics and prebiotics, as well as a diet rich in fiber, can contribute to the maintenance of a healthy microbiota and strengthen immunity.
  2. Immunomodulating mushrooms: Some mushrooms, such as Reishi, Shiytake and Matake, have immunomodulating properties and can stimulate the activity of immune cells. However, additional studies are needed to confirm their effectiveness and safety.
  3. Plant adaptogens: Plant adaptogens (ginseng, rhodiola pink, eleutherococcus) can help the body adapt to stress and strengthen immunity. However, additional studies are needed to determine their optimal dosages and long -term effects.
  4. Individual approach to immunotherapy: In the future, immunotherapy can become more personalized, taking into account the individual characteristics of the immune system of each person. This may include the use of dietary supplements designed specifically for a particular person based on an analysis of his immune profile.
  5. Development of new immunomodulators: Studies on the development of new immunomodulators are ongoing that could effectively and safely strengthen the immune system and help fight infections and other diseases.

Section 8: Final recommendations

  1. Priority to a healthy lifestyle: Remember that the basis of strong immunity is a healthy lifestyle, including full nutrition, regular physical activity, sufficient sleep, stress management and rejection of bad habits.
  2. Consultation with a doctor: Before taking any dietary supplement, consult a doctor to make sure their safety and expediency.
  3. Critical information assessment: Critically evaluate the information about dietary supplements and do not rely only on advertising or reviews. Look for scientific research and refer to reliable sources of information.
  4. The choice of a reliable manufacturer: Choose a dietary supplement from reliable manufacturers who conduct quality control of their products.
  5. Realistic expectations: Do not expect a miracle from dietary supplements. They can be useful for maintaining immunity, but are not a panacea from all diseases.
  6. Monitoring and evaluation: Track your well -being and evaluate the effectiveness of dietary supplements. If you have not noticed any improvements or you have any side effects, stop taking dietary supplements and consult a doctor.
  7. Integrative approach: Consider dietary supplements as part of a comprehensive plan to strengthen health, and not as an independent decision.

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