Natural dietary supplements for immunity: support for the body in the cold season - Yes Global продукция

Natural dietary supplements for immunity: support for the body in the cold season

I. Understanding the immune system and its role in protection against diseases

A. Fundamentals of the immune system:

Inborn immunity: The first line of protection, a non -specific reaction to pathogens. Includes physical barriers (skin, mucous membranes), chemical barriers (lysozyme, stomach acid), cell components (macrophages, neutrophils, NK cells) and inflammatory processes. Macrophages, for example, phagocytic (absorb) and destroy pathogens, and also release cytokines that signal the invasion. Neutrophils, the most numerous leukocytes, are the first to arrive at the place of infection, destroying pathogens through phagocytosis and degeneration. NK cells (natural killers) recognize and destroy infected cells, as well as tumor cells. Inflammation, characterized by redness, swelling, heat and pain, is a complex process aimed at neutralization of pathogens and restoration of tissues. Acute inflammation is useful, but chronic inflammation can damage the body.
Acquired immunity: A specific reaction to specific antigens (molecules that the immune system recognizes as alien). Includes T-cells (helpers, cytotoxic, regulatory) and B cells (produced antibodies). T-Helpers coordinate the immune response, activating other immune cells. Cytotoxic T cells destroy infected cells. Regulatory T cells suppress the immune response, preventing autoimmune reactions. B cells, transforming into plasma cells, produce antibodies (immunoglobulins), which are associated with antigens, neutralize pathogens and facilitate their destruction by other immune cells. Humoral immunity (mediated antibodies) is effective against extracellular pathogens, and cellular immunity (indirect T-cells) is effective against intracellular pathogens.
Immune memory: The ability of the immune system to remember the previous contacts with antigens, providing a faster and stronger answer with re -infection. After the first contact with the antigen, memory cells (T-cells of memory and B cells of memory) are formed. With repeated contact of the memory cells, they are quickly activated and differentiated into effector cells (cytotoxic T cells and plasma cells), ensuring the rapid neutralization of the pathogen. Vaccination uses the principle of immune memory, forming protective immunity without the development of the disease.

B. Factors affecting the immune function:

Age: The immune system of newborns is immature, and the immune system of the elderly is weakened (immunostation). In newborns, there are no some antibodies received from the mother, and their immune system is not fully developed. In the elderly, the number and function of immune cells are reduced, which makes them more susceptible to infections. The aging of Timus, the organ where the T cells ripen, leads to a decrease in the number of new T cells, which weakens cellular immunity.
Nutrition: The lack of nutrients, such as vitamins (C, D, E, A), minerals (zinc, selenium, iron) and protein, can weaken the immune system. Vitamin C is a powerful antioxidant, supports the function of neutrophils and stimulates the production of interferon. Vitamin D plays an important role in the regulation of the immune response, modulating the activity of T cells and B cells. Zinc is necessary for the development and functioning of immune cells. Protein deficiency leads to a decrease in the production of antibodies and other immune components.
Stress: Chronic stress can suppress the immune system, increasing the risk of infections. Stress activates the axis of the hypothalamic-pituitary-adapted (HPA), which leads to the release of cortisol, stress hormone, which can suppress the function of immune cells. Chronic stress can also disrupt sleep, worsen nutrition and lead to bad habits, such as smoking and alcohol abuse, which also negatively affect the immune system.
Dream: The lack of sleep weakens the immune system, reducing the amount and function of immune cells. During sleep, the immune system produces and releases cytokines that fight infection. The lack of sleep leads to a decrease in the production of cytokines, which weakens the body’s ability to fight infection. Dream is also important for consolidating immune memory.
Diseases: Chronic diseases, such as diabetes, HIV/AIDS and autoimmune diseases, can weaken the immune system. Diabetes disrupts the function of neutrophils and macrophages, which increases the risk of infections. HIV/AIDS destroys T-Helpers, which leads to severe immunodeficiency. Autoimmune diseases, such as rheumatoid arthritis and systemic lupus erythematosus, lead to the fact that the immune system attacks the body’s own tissues, which can lead to a decrease in the ability to fight infections.
Medicines: Some drugs, such as corticosteroids and immunosuppressants, can suppress the immune system. Corticosteroids, such as prednisone, are widely used to treat inflammatory diseases, but they also suppress the function of immune cells. Immunodypensers are used to prevent organs rejection after transplantation, but they also increase the risk of infections.

C. The season of colds and influenza: Why is the immune system more vulnerable?

Changes in temperature and humidity: Cold air and low humidity can dry the mucous membranes of the respiratory tract, making them more susceptible to viruses. Dried mucous membranes less effectively delay and remove viruses, which facilitates their penetration into the body. Cold air can also slow down the movement of the cilia in the respiratory tract, which help remove mucus and pathogens.
More frequent in the room: In the cold season, people spend more time in the room, which increases the probability of the spread of viruses. In rooms, viruses are more easily spread by airborne droplets, especially in poorly ventilated rooms.
Seasonal vitamin D: A decrease in the effects of sunlight in the winter months leads to a decrease in vitamin D levels, which plays an important role in immune function. Vitamin D helps regulate the immune response and protects against respiratory infections.
Influence on immune cells: Some studies show that cold air can directly affect the function of immune cells in the respiratory tract, making them less effective in the fight against viruses. For example, cold air can reduce the activity of neutrophils and macrophages.

II. Natural dietary supplements to support immunity in a cold season

A. Vitamin C:

The mechanism of action: The antioxidant protects cells from damage by free radicals, stimulates the production of interferon, supports the function of neutrophils and lymphocytes. Vitamin C is an important cofactor for many enzymes involved in the synthesis of collagen, neurotransmitters and carnitine. He also participates in the regulation of the expression of genes related to the immune response.
The benefits of immunity: Reduces the duration and severity of the cold, strengthens the immune system. Studies have shown that regular intake of vitamin C can reduce the risk of causing a cold in people subject to intensive physical exertion. It can also reduce the duration of the symptoms of a cold by 1-2 days.
Sources: Citrus fruits, kiwi, strawberries, pepper, broccoli. Bades with vitamin C are available in various forms, including ascorbic acid, sodium ascorbate and liposomal vitamin C. Liposomal vitamin C has higher bioavailability, since liposomes protect vitamin C from destruction in the gastrointestinal tract.
Recommended dosage: 1000-2000 mg per day during a cold. It is recommended to divide the dose into several techniques during the day, since the body can only learn a certain amount of vitamin C at a time. High doses of vitamin C can cause diarrhea in some people.

B. Vitamin D:

The mechanism of action: It regulates the immune response, modulates the activity of T cells and B cells, stimulates the production of antimicrobial peptides (defenses) in the respiratory tract. Vitamin D binds to the vitamin D (VDR) receptor, which is expressed in many types of cells, including immune cells. Activation of VDR modulates the expression of hundreds of genes involved in the regulation of the immune response.
The benefits of immunity: Reduces the risk of respiratory infections, strengthens the immune system. Studies have shown that vitamin D deficiency is associated with an increased risk of respiratory infections, including influenza and COVID-19. Taking vitamin D can reduce the risk of infection with respiratory infections and reduce their severity.
Sources: Sunlight, fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, cereals). Bades with vitamin D are available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol). Vitamin D3 is a more effective form of vitamin D, as it is better absorbed and increases the level of vitamin D in the blood.
Recommended dosage: 2000-5000 IU per day, especially in the winter months. The dosage can vary depending on the level of vitamin D in the blood. It is recommended to check the level of vitamin D in the blood and consult a doctor to determine the optimal dosage.

C. Zinc:

The mechanism of action: Participates in the development and functioning of immune cells, stimulates the production of interferon, and has antiviral activity. Zinc is an important cofactor for many enzymes involved in metabolism, growth and development. He also plays an important role in the regulation of genes expression and transmitting signals in cells.
The benefits of immunity: Reduces the duration and severity of the cold, strengthens the immune system. Studies have shown that the use of zinc within 24 hours after the appearance of symptoms of a cold can reduce its duration by 1-2 days. Zinc can also reduce the severity of the symptoms of colds, such as cough, runny nose and sore throat.
Sources: Meat, seafood, nuts, seeds, legumes. Bades with zinc are available in various forms, including zinc gluconate, zinc sulfate and zinc picoline. Qing Picoline has higher bioavailability than zinc gluconate and zinc sulfate.
Recommended dosage: 15-30 mg per day during the cold. Long -term intake of high doses of zinc can lead to copper deficiency. It is recommended to take zinc in combination with copper.

D. SOUTINATEA:

The mechanism of action: It stimulates the activity of immune cells (macrophages, NK cells), has anti-inflammatory and antiviral effects. Echinacea contains various biologically active compounds, including Helpers, polysaccharides and flavonoids that have immunomodulating properties.
The benefits of immunity: Reduces the risk and duration of a cold, strengthens the immune system. Studies have shown that Echinacea can reduce the risk of a cold by a cold by 58% and reduce its duration by 1-4 days.
Sources: Echinacea plant is purple (Echinacea Purpurea). Bades with echinacea are available in various forms, including extracts, tinctures and capsules.
Recommended dosage: In accordance with the instructions on the package. Echinacea is not recommended for a long time, as this can lead to a decrease in its effectiveness.

E. Elder (Sambucus nigra):

The mechanism of action: Contains antioxidants (anthocyans), has antiviral activity, blocks the penetration of viruses into cells. Anthocyans contained in Buzin are powerful antioxidants that protect the cells from damage to free radicals. Buzina also contains compounds that inhibit the enzyme neurominidase that is necessary for viruses to penetrate the cells.
The benefits of immunity: Reduces the duration and severity of the flu, strengthens the immune system. Studies have shown that taking an elderberry extract can reduce the duration of the symptoms of influenza by 2-4 days and reduce their severity.
Sources: Berries Black Berry (Sambucus Nigra). Bades with an elderberry are available in various forms, including extracts, syrups and loafers.
Recommended dosage: In accordance with the instructions on the package. Raw berries of an elderberry contain toxic substances and should be prepared before use.

F. Probiotics:

The mechanism of action: Improve the intestinal microflora, stimulate the immune response, modulate the activity of immune cells. The intestines are an important organ of the immune system, since it contains a large number of immune cells and microorganisms. Probiotics help maintain the balance of intestinal microflora, which strengthens the immune system.
The benefits of immunity: Reduce the risk of respiratory infections, strengthen the immune system. Studies have shown that the intake of probiotics can reduce the risk of infection with respiratory infections, including a cold and influenza.
Sources: Sour -milk products (yogurt, kefir), fermented products (sauerkraut, kimchi), dietary supplements with probiotics. It is important to choose probiotics containing living and active crops.
Recommended dosage: In accordance with the instructions on the package. It is recommended to take probiotics on an empty stomach or 30 minutes before meals.

G. Garlic:

The mechanism of action: Contains allicin with antimicrobial, antiviral and anti -inflammatory effects. Allicine is the main biologically active combination of garlic. It is formed during grinding or cutting garlic. Allicine has a wide range of antimicrobial activity, suppressing the growth of bacteria, viruses and fungi.
The benefits of immunity: Reduces the risk and duration of a cold, strengthens the immune system. Studies have shown that regular use of garlic can reduce the risk of infection of a cold and reduce its duration.
Sources: Fresh garlic, garlic powder, dietary supplements with garlic. For maximum benefit, it is recommended to use fresh garlic in raw form.
Recommended dosage: 1-2 cloves of garlic per day. When using garlic in large quantities, side effects can occur, such as heartburn and discomfort in the abdomen.

H. Ginger:

The mechanism of action: Contains gingerol with anti -inflammatory, antioxidant and antimicrobial effects. Gingerol is the main biologically active connection of ginger. It has powerful anti -inflammatory properties that can help reduce inflammation in the body.
The benefits of immunity: Relieves the symptoms of colds and influenza (sore throat, cough, runny nose), has an anti -inflammatory effect. Ginger can help reduce sore throat, cough and runny nose associated with colds and flu.
Sources: Fresh ginger, ginger powder, ginger tea, dietary supplements with ginger.
Recommended dosage: 1-3 grams of fresh ginger per day. Ginger can interact with some drugs, so before use it should be consulted with a doctor.

III. Synergetic effect of a combination of dietary supplements

A. Advantages of an integrated approach:

Different mechanisms of action: The combination of dietary supplements with various mechanisms of action can provide more effective support for the immune system, affecting different aspects of the immune response. For example, vitamin C can protect cells from damage by free radicals, zinc can stimulate the production of interferon, and echinacea can activate immune cells.
Synergy action: Some dietary supplements can enhance each other’s action, creating a synergistic effect. For example, vitamin C and zinc can jointly support the function of immune cells, and vitamin D and probiotics can improve the intestinal microflora and stimulate the immune response.
Coverage of deficiency of various nutrients: The combination of dietary supplements can help cover the deficiency of various nutrients necessary for the optimal immune function. For example, a combination of vitamins C, D and zinc can provide a sufficient amount of these important nutrients, especially in the winter months, when the risk of deficiency is higher.

B. Examples of effective combinations:

Vitamin C, vitamin D, zinc: It supports the function of immune cells, protects against free radicals, stimulates the production of interferon, and strengthens the immune system. This combination provides a wide range of support for the immune system, affecting different aspects of the immune response.
Echinacea, Buzina, Vitamin C: Reduces the risk and duration of colds and influenza, has antiviral activity, strengthens the immune system. This combination effectively fights viruses and strengthens the immune system, reducing the risk of infection and reducing the duration of the disease.
Probiotics, vitamin D: Improves intestinal microflora, stimulates the immune response, strengthens the immune system, reduces the risk of respiratory infections. This combination supports the intestinal health and strengthens the immune system, reducing the risk of infection with respiratory infections.
Garlic, ginger, honey: It has an antimicrobial, anti -inflammatory and antioxidant effect, relieves the symptoms of colds and influenza. This combination has powerful healing properties and can help alleviate the symptoms of colds and influenza.

C. The importance of consulting a doctor:

Individual needs: The needs for dietary supplements can vary depending on age, state of health, lifestyle and other factors. Consultation with a doctor will help to determine which dietary supplements and in what doses are most suitable for a particular person.
Interaction with drugs: Some dietary supplements can interact with medicines by changing their effectiveness or causing side effects. The doctor can evaluate the potential risks of interaction between dietary supplements with medicines and offer alternative options.
Contraindications: Some dietary supplements can be contraindicated in certain diseases or conditions. The doctor can evaluate the risks and advantages of taking dietary supplements and offer safe and effective options.
Correct dosage and duration of the reception: The doctor can help determine the correct dosage and duration of the intake of dietary supplements to achieve the optimal effect and minimize the risk of side effects.
Evaluation of effectiveness: The doctor can monitor the effectiveness of the intake of dietary supplements and adjust the dosage or composition, depending on the results.

IV. Lifestyle to strengthen immunity in a cold season

A. Healthy nutrition:

A variety of diet: The use of a variety of fruits, vegetables, whole grain products, low -fat protein and healthy fat provides the body with the necessary nutrients to maintain immune function. Fruits and vegetables are rich in vitamins, minerals and antioxidants that protect the cells from damage. All -grain products are provided with fiber, which supports intestinal health. Low -fat protein is necessary for the production of immune cells and antibodies. Healthy fats, such as omega-3 fatty acids, have anti-inflammatory properties.
Products rich in vitamins and minerals: The inclusion in the diet of products rich in vitamins C, D, E, A, zinc, selenium and iron, is especially important in the cold season. Citrus fruits, kiwi, strawberries, pepper, broccoli are excellent sources of vitamin C. Own fish, egg yolks and enriched products are good sources of vitamin D. Nuts, seeds, vegetable oils and avocados are rich sources of vitamin E. Carrots, sweet potatoes and spinach are good sources of vitamin A. meat, seafood, nuts, seeds and nuts, seeds and nuts, seeds and nuts, seeds and nuts, seeds and nuts, seeds and nuts, seeds and nuts. Legumes are rich sources of zinc. Brazilian nuts and seafood are good sources of selenium. Red meat, poultry, fish and legumes are rich sources of iron.
Restriction of processed products, sugar and alcohol: Producted products, sugar and alcohol can weaken the immune system and increase the risk of infections. Processed foods often contain little nutrients and a lot of added sugar, salt and harmful fats. Sugar suppresses the function of immune cells and promotes inflammation. Alcohol disrupts sleep, worsens nutrition and weakens the immune system.

B. Regular physical exercises:

Moderate activity: Regular moderate physical exercises, such as walking, jogging, swimming or cycling, strengthen the immune system and reduce the risk of infections. Exercises stimulate blood circulation, which helps immune cells to move around the body and fight infection. Exercises also reduce stress and improve sleep, which also helps to strengthen the immune system.
Avoiding overtraining: Excessive physical activity can suppress the immune system and increase the risk of infections. It is important to avoid overtraining and give the body enough time to restore.
Walks in the fresh air: Walks in the fresh air, especially on sunny days, help increase vitamin D level and strengthen the immune system. Sunlight stimulates the production of vitamin D in the skin. Fresh air can also help clear the airways and improve overall well -being.

C. Healthy sleep:

Sufficient duration of sleep: Sleep of at least 7-8 hours a day is necessary to maintain immune function. During sleep, the immune system produces and releases cytokines that fight infection. The lack of sleep leads to a decrease in the production of cytokines, which weakens the body’s ability to fight infection. Dream is also important for consolidating immune memory.
Regular sleep mode: Compliance with the regular sleep regime, going to bed and waking up at the same time every day, helps to regulate circadian rhythms and improve sleep quality. A regular sleep regime helps the body align the inner clock, which contributes to better sleep and strengthen the immune system.
Creating favorable sleep conditions: Providing a quiet, dark and cool bedroom contributes to better sleep. Avoid the use of caffeine and alcohol before bedtime. Try to relax before going to bed, taking a warm bath by reading a book or listening to soothing music.

D. Stress management:

Relaxation practices: Relaxation practices, such as meditation, yoga, deep breathing and tai-chi, help reduce stress and strengthen the immune system. Meditation helps to calm the mind and reduce the alarm. Yoga combines physical exercises, breathing techniques and meditation. Deep breathing helps to relax muscles and reduce blood pressure. Tai -chi is a slow and smooth type of exercise that improves balance and coordination.
Hobbies and communication: The occupation of your favorite hobbies and communication with friends and family help to relieve stress and improve mood. Hobbies provide a pleasant distraction from stresses of everyday life. Communication with friends and family helps to feel support and belonging.
Stress factors restriction: Limiting the impact of stress factors, such as news, social networks and negative people, can help reduce stress. It is important to learn how to manage time and prioritize, so as not to overload yourself.

E. Hygiene:

Regular hand washing: Regular washing of hands with soap and water for at least 20 seconds is an important way to prevent the spread of infections. Wash your hands after visiting public places, before eating and after coughing or sneezing.
Avoiding the touch of the face: Avoiding the touch of the face, especially the mouth, nose and eyes, helps to prevent the penetration of viruses into the body. Hands are often contaminated with viruses and bacteria, so it is important to avoid touching the face.
Using an antiseptic for hand: Using an alcohol -based antiseptic (at least 60% alcohol) can help destroy viruses and bacteria when it is not possible to wash hands with soap and water.
Vaccination: Vaccination against influenza and other respiratory infections is an effective way to protect against these diseases. Vaccines help the immune system prepare for the fight against infection if you are exposed.
Ventilation of the premises: Regular ventilation of the premises helps to improve air quality and reduce the concentration of viruses and bacteria. Open the windows and doors for a few minutes every day to ventilate the room.

V. Conclusion

Maintaining a strong immune system is a key factor for protecting the body from diseases, especially in the cold season. Natural dietary supplements, such as vitamin C, vitamin D, zinc, echinacea, elderberry, probiotics, garlic and ginger, can provide significant support for the immune system. However, it is important to remember that dietary supplements are only part of an integrated approach to strengthening immunity. Healthy nutrition, regular physical exercises, sufficient sleep, stress management and observance of hygiene rules also play an important role. Consultation with a doctor will help to determine individual needs and choose the most suitable dietary supplements and lifestyle to maintain optimal immune function.

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