Bad for immunity: myths and reality

Bad for immunity: myths and reality

Section 1: Understanding the immune system: Fundamentals and errors

1. 1 What is immunity?: Immunity is a complex system of protecting the body from infections, diseases and other harmful substances. It consists of various organs, cells and proteins that work together to recognize and destroy threats.

   • Inborn immunity: The first line of protection existing from birth. It includes physical barriers (leather, mucous membranes), chemical barriers (stomach acidity, lysozyme in saliva) and cellular components (macrophages, neutrophils, natural killers).
   • Acquired immunity: Develops throughout life in response to the effects of antigens (viruses, bacteria, fungi, parasites, toxins). It includes humoral immunity (antibodies produced by b lymphocytes) and cellular immunity (T-lymphocytes).

2. 2 How does the immune system work?: The immune system works on the principle of recognition of “its” and “alien”. When immune cells detect foreign substance (antigen), they are activated and launched an immune response aimed at destroying it. This answer may include:

   • Phagocytosis: Absorption and destruction of pathogens by phagocytes (macrophages, neutrophils).
   • Production of antibodies: Antibodies are associated with antigens, neutralizing them or facilitating their destruction by other immune cells.
   • Activation of T-lymphocytes: T-lymphocytes (headers, killers) participate in cellular immunity, destroying infected cells or coordinating the immune response.
   • Inflammation: Inflammation is a natural reaction of the body to damage or infection. It contributes to the influx of immune cells to the destination and promotes healing.

3. 3 Factors affecting immunity: Many factors affect the immune system, including:

   • Age: Immunity weakens with age (immune aging). In children, the immune system is not yet fully developed.
   • Nutrition: The lack of nutrients (vitamins, minerals, proteins) can weaken the immune system.
   • Stress: Chronic stress can suppress the immune system.
   • Dream: Lack of sleep worsens the operation of the immune system.
   • Physical activity: Moderate physical activity strengthens the immunity, and excessive – weaken.
   • Chronic diseases: Some chronic diseases (diabetes, autoimmune diseases, HIV) can weaken the immunity.
   • Medication: Some drugs (immunosuppressants, corticosteroids) can suppress the immune system.
   • Bad habits: Smoking and alcohol abuse weaken the immunity.
   • Ecology: Environmental pollution can negatively affect the immune system.

4. 4 Immunity myths: There are many myths about immunity that mislead people and force them to take ineffective measures to strengthen it:

   • Myth: “Immunity can be quickly” lifted “dietary supplements”: The immune system is a complex system that requires an integrated approach. An instant increase in immunity with dietary supplements is, as a rule, a marketing move.
   • Myth: “The more vitamins, the better for immunity”: Excess vitamins can be harmful to the body. It is important to adhere to the recommended doses.
   • Myth: “Immunity must be constantly” stimulate “: Constant stimulation of the immune system can lead to autoimmune diseases.
   • Myth: “Any cold is a sign of weak immunity”: A cold is a viral disease, and even people with severe immunity can get them.
   • Myth: “Immunity can” harden “cold”: Hardening can strengthen the general condition of the body, but does not directly increase immunity to specific infections.
   • Myth: “All dietary supplements for immunity are equally effective”: The effectiveness of dietary supplements depends on their composition, quality, dosage and individual characteristics of the body.
   • Myth: “Bada is a safe alternative to medicines”: Bades do not go through the same strict clinical trials as medicines, and may contain not declared ingredients or be contaminated.

Section 2: Review of the main dietary supplements proposed to strengthen immunity

1. 1 Vitamin C (ascorbic acid): One of the most popular dietary supplements for immunity.

   • Statements: It is believed that vitamin C strengthens the immune system, protects cells from damage, stimulates the production of leukocytes and antibodies.
   • Reality: Vitamin C is really important for the immune system. It is an antioxidant and is involved in the work of immune cells. However, studies show that the intake of vitamin C can slightly reduce the duration of the common cold, but does not prevent it. Effective for the prevention of colds only in people subjected to intensive physical exertion or located at low temperatures.
   • Recommendations: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Safe upper border – 2000 mg per day. You can get a sufficient amount of vitamin C from fruits and vegetables (citrus fruits, berries, pepper, broccoli).

2. 2 Vitamin D (calciferol): It is important for the health of bones, but also plays a role in the immune system.

   • Statements: Vitamin D strengthens immunity, reduces the risk of respiratory infections.
   • Reality: Vitamin D is involved in the regulation of the immune response. Vitamin D deficiency is associated with an increased risk of infections, especially respiratory. Studies show that vitamin D intake can reduce the risk of respiratory infections in people with a deficiency of this vitamin.
   • Recommendations: The recommended daily dose of vitamin D is 600 IU (international units) for adults. People with vitamin D deficiency may require a higher dose. Sources of vitamin D are sunlight, fatty fish (salmon, tuna, sardines) and enriched products (milk, yogurt). It is advisable to take an analysis for the level of vitamin D in the blood and adjust the dose in accordance with the results.

3. 3 Zinc: Mineral necessary for the operation of the immune system.

   • Statements: Zinc strengthens the immunity, reduces the duration of the cold.
   • Reality: Zinc plays an important role in the work of immune cells. Zinc deficiency is associated with an increased risk of infections. Studies show that zinc intake can reduce the duration and severity of a cold, if you start taking it within 24 hours after the appearance of symptoms.
   • Recommendations: The recommended daily zinc dose is 8 mg for women and 11 mg for men. Safe upper boundary – 40 mg per day. Taking high doses of zinc can cause side effects (nausea, vomiting, diarrhea) and disrupt the absorption of copper. Sources of zinc are meat, seafood, nuts, seeds.

4. 4 Room sa: A plant traditionally used to strengthen immunity.

   • Statements: Echinacea strengthens the immunity, prevents and reduces the duration of the cold.
   • Reality: Studies on the effectiveness of Echinacea are contradictory. Some studies show that echinacea can slightly reduce the duration of the cold and reduce its symptoms, while other studies have not revealed any advantages.
   • Recommendations: Echinacea is usually considered safe for most people, but can cause side effects (allergic reactions, stomach disorder) in some people. It is not recommended to take echinacea for people with autoimmune diseases.

5. 5 Probiotics: Living microorganisms that are healthy intestinal health.

   • Statements: Probiotics strengthen immunity, improve digestion.
   • Reality: The intestines plays an important role in the immune system. Probiotics can strengthen immunity, improving the balance of intestinal microflora. Studies show that probiotics can reduce the risk of respiratory infections, especially in children.
   • Recommendations: Choose probiotics containing bacteria strains, the effectiveness of which is proved by clinical studies (for example, Lactobacillus and Bifidobacterium). Probiotics are usually considered safe, but can cause bloating or gases in some people.

6. 6 Black Buzina (Sambucus Nigra): Berries of an elderberry used to treat a cold and influenza.

   • Statements: Black Buzina strengthens immunity, reduces the duration and severity of a cold and influenza.
   • Reality: Studies show that black bezine extract can reduce the duration and severity of the symptoms of influenza, if you start taking it within 48 hours after the appearance of symptoms.
   • Recommendations: Black Buzina is usually considered safe, but can cause side effects (nausea, vomiting, diarrhea) in some people. Raw berries of an elderberry are poisonous and should not be eaten.

7. 7 Garlic: Widely used in cooking and traditional medicine.

   • Statements: Garlic strengthens the immunity, has antiviral and antibacterial properties.
   • Reality: Garlic contains allicin with antimicrobial properties. Some studies show that garlic can slightly reduce the risk of colds and reduce its duration.
   • Recommendations: Garlic is usually considered safe, but can cause side effects (unpleasant odor from the mouth, heartburn, stomach disorder) in some people.

8. 8 Ganoderma Lucidum): A medicinal fungus used in traditional Chinese medicine.

   • Statements: Reishi mushroom strengthens immunity, has anti -inflammatory and antitumor properties.
   • Reality: Reishi mushroom contains polysaccharides and other compounds that can have an immunomodulating effect. Some studies show that Reishi’s fungus can improve the function of the immune system in people with weakened immunity.
   • Recommendations: Reishi mushroom is usually considered safe, but can cause side effects (stomach disorder, allergic reactions) in some people.

9. 9 Collostrum (colostrum): The first milk produced by mammary glands after childbirth.

   • Statements: Collustrum strengthens immunity, contains antibodies and immune factors.
   • Reality: Colloostrum contains antibodies (immunoglobulins), growth factors and other immune factors. Studies show that colloostrum can reduce the risk of respiratory infections and improve the condition of the intestines.
   • Recommendations: Collustrum is usually considered safe, but can cause side effects (stomach disorder) in some people.

10. 10 Beta-glucan: Polysaccharides contained in the cell walls of mushrooms, yeast and some plants.

    • Statements: Beta-glucans strengthen immunity, stimulate immune cells.
    • Reality: Beta-glucans can stimulate immune cells (macrophages, neutrophils) and improve their function. Some studies show that beta-glucans can reduce the risk of respiratory infections.
    • Recommendations: Beta-glucans are usually considered safe, but can cause side effects (stomach disorder) in some people.

Section 3: Scientific evidence of the effectiveness of dietary supplements for immunity: What does science say?

1. 1 Meta-analyzes and systematic reviews: The most reliable source of information about the effectiveness of dietary supplements is meta analyzes and systematic reviews that combine the results of several studies.

   • Vitamin C.: Meta-analyzes show that vitamin C can slightly reduce the duration of the cold, but does not prevent it. Effective for the prevention of colds only in people subjected to intensive physical exertion or located at low temperatures.
   • Vitamin D.: Metamin’s metamine D can reduce the risk of respiratory infections in people with a deficiency of this vitamin.
   • Zinc: Meta-analyzes show that zinc intake can reduce the duration and severity of the cold, if you start taking it within 24 hours after the appearance of symptoms.
   • Room sa: Meta-analyzes in Echinacea give conflicting results. Some studies show that echinacea can slightly reduce the duration of the cold and reduce its symptoms, while other studies have not revealed any advantages.
   • Probiotics: Meta-analyzes show that probiotics can reduce the risk of respiratory infections, especially in children.
   • Buzina is black: Meta-analyzes show that black bezine extract can reduce the duration and severity of the symptoms of influenza, if you begin to take it within 48 hours after the appearance of symptoms.

2. 2 Clinical trials: Clinical trials are studies that evaluate the effectiveness and safety of dietary supplements in humans.

   • Placebo-controlled research: In placebo-controlled research, one group of people receives dietary supplements, and the other group receives a placebo (dummy). This allows you to evaluate the real efficiency of dietary supplements by excluding the placebo effect.
   • Double blind studies: In double blind research, neither participants nor researchers know who gets dietary supplements and who – placebo. This helps to avoid bias in evaluating the results.

3. 3 Research restrictions: It is important to consider restrictions on dietary supplements for immunity:

   • A small number of participants: Many studies have a small number of participants, which reduces their statistical power.
   • Various dosages and compositions: Studies often use different dosages and compositions of dietary supplements, which complicates a comparison of the results.
   • Various populations: Studies are conducted on different populations (for example, children, elderly people, people with chronic diseases), which can affect the results.
   • Research financing: Some studies are financed by dietary supplements, which can lead to the bias of the results.

Section 4: How to choose the right dietary supplement for immunity: Practical recommendations

1. 1 Consult a doctor: Before you start taking any dietary supplements, consult your doctor. He will be able to evaluate your health status, identify possible contraindications and choose suitable dietary supplements.

2. 2 Study the composition: Carefully study the composition of the dietary supplement. Make sure that it contains ingredients whose effectiveness is proved by clinical research. Avoid dietary supplements containing artificial dyes, flavors and preservatives.

3. 3 Pay attention to the dosage: Follow the recommended dosage indicated on the packaging. Do not exceed it without consulting a doctor.

4. 4 Choose trusted manufacturers: Buy dietary supplements from famous and reliable manufacturers who comply with quality standards.

5. 5 Check the availability of certificates: Make sure that dietary supplement has a certificate of conformity confirming its quality and safety.

6. 6 Read reviews: Read the reviews of other people who accepted this dietary supplement. However, remember that reviews can be subjective and do not always reflect the real effectiveness of dietary supplements.

7. 7 Beware of fakes: Buy dietary supplements only in pharmacies or other proven places to avoid fakes.

8. 8 Do not wait for an instant result: Remember that dietary supplements are not medicines and cannot instantly “raise” immunity. They can help strengthen the immune system combined with a healthy lifestyle.

9. 9 Consider the individual characteristics: The effectiveness of dietary supplements can depend on the individual characteristics of the body, such as age, state of health, genetics and lifestyle.

10. 10 Do not replace dietary supplements with full food: Dietary supplements should not replace good nutrition. It is important to adhere to a balanced diet rich in fruits, vegetables, whole grain products and low -fat protein.

Section 5: Healthy lifestyle: the best way to strengthen immunity

1. 1 Proper nutrition: A balanced diet rich in fruits, vegetables, whole grain products and low -fat protein provides the body with all the necessary nutrients for the normal operation of the immune system.

   • Fruits and vegetables: Contain vitamins, minerals and antioxidants that protect cells from damage.
   • Whole grain products: Contain fiber, which is useful for the health of the intestines and the immune system.
   • Low -fat protein: It is necessary for the construction and restoration of tissues, as well as for the production of immune cells.
   • Products rich in probiotics: Yogurt, kefir, sauerkraut, kimchi improve the balance of intestinal microflora and strengthen immunity.
   • Limit the consumption of sugar, processed foods and trans fats: These products can weaken the immune system.

2. 2 Regular physical activity: Moderate physical activity strengthen the immunity, improve blood circulation and reduce stress.

   • It is recommended to engage in physical activity at least 150 minutes a week: It can be walking, running, swimming, cycling or other sports.
   • Avoid excessive physical exertion: Excessive physical activity can weaken the immune system.

3. 3 Healthy sleep: Lack of sleep worsens the operation of the immune system, increases the risk of infections and chronic diseases.

   • It is recommended to sleep at least 7-8 hours a day: Create comfortable sleeping conditions (darkness, silence, coolness).
   • Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.

4. 4 Stress management: Chronic stress suppresses the immune system.

   • Use relaxation techniques: Meditation, yoga, deep breathing help reduce stress.
   • Spend time in nature: Walks in the fresh air reduce stress levels and improve the mood.
   • Do your favorite thing: Hobbies and hobbies help to distract from problems and reduce stress.
   • Communicate with friends and loved ones: Support for loved ones helps to cope with stress.

5. 5 Rejection of bad habits: Smoking and alcohol abuse weaken the immunity.

   • Throw smoking: Smoking damages the lungs and worsens the operation of the immune system.
   • Limit alcohol consumption: Alcohol abuse weakens the immune system and increases the risk of infections.

6. 6 Hygiene: Compliance with hygiene rules helps prevent the spread of infections.

   • Wash your hands with soap regularly: Especially after visiting public places, before eating and after the toilet.
   • Avoid touching your face: Hands tolerate many microbes that can enter the body through the eyes, nose and mouth.
   • Vaccination: Vaccination helps to protect the body from infectious diseases.

7. 7 Regular medical examinations: Regular medical examinations help to identify health problems in the early stages and take measures to solve them.

   • Send blood tests: Blood tests allow you to assess the state of the immune system and identify a deficiency of vitamins and minerals.
   • Complete prophylactic examinations: Preventive examinations help to identify diseases in the early stages.

Section 6: Alternative approaches to strengthening immunity: traditional medicine and other methods

1. 1 Traditional Chinese medicine (TKM): TCM uses herbs, acupuncture and other methods to restore energy balance in the body and strengthen immunity.

   • Herbs: Some herbs used in TCM have immunomodulating properties (for example, astral, ginseng).
   • Acupuncture: Acupuncture can stimulate the immune system and reduce stress.

2. 2 Ayurveda: Ayurveda is an ancient Indian system of medicine that uses herbs, diet, yoga and other methods to strengthen health and immunity.

   • Herbs: Some herbs used in Ayurveda have immunomodulating properties (for example, Tulsey, ginger, turmeric).
   • Diet: Ayurveda recommends adhering to a diet corresponding to an individual constitution (Dosha).
   • Yoga: Yoga helps to reduce stress levels and improve the operation of the immune system.

3. 3 Homeopathy: Homeopathy uses highly diluted substances to stimulate self -healing the body.

   • The effectiveness of homeopathy has not been proved by scientific research: Homeopathy cannot replace traditional treatment.

4. 4 Aromatherapy: Aromatherapy uses essential oils to improve physical and emotional health.

   • Essential oils: Some essential oils (for example, tea tree, eucalyptus, lavender) have antimicrobial and anti -inflammatory properties.
   • Inhalation of essential oils: Inhalation of essential oils can improve mood, reduce stress and strengthen immunity.

5. 5 Meditation and Mindfulnes: Meditation and Mindfulnes help reduce stress levels and improve the overall health.

   • Regular meditation: Regular meditation can strengthen the immune system and reduce the risk of diseases.

Section 7: Dietary supplements for immunity in children: What do you need to know?

1. 1 Consultation with a pediatrician: Before giving a child any dietary supplements, consult a pediatrician. He will be able to evaluate the state of health of the child, identify possible contraindications and choose suitable dietary supplements.

2. 2 Safety: Bad for children should be safe and not contain harmful ingredients. Choose dietary supplements specifically for children, and observe the recommended dosage.

3. 3 Vitamin D.: Vitamin D is important for the health of bones and the immune system of children. Many children experience a deficiency of vitamin D, especially in winter.

4. 4 Probiotics: Probiotics can be useful for children with digestive problems or after taking antibiotics.

5. 5 Vitamin C.: Vitamin C can slightly reduce the duration of the cold in children.

6. 6 Zinc: Zinc can reduce the duration and severity of the cold in children.

7. 7 Balanced diet: The best way to strengthen the child’s immunity is to provide him with a balanced diet, rich in fruits, vegetables, whole grain products and low -fat protein.

8. 8 A healthy lifestyle: It is important to accustom a child to a healthy lifestyle from childhood (regular physical activity, healthy sleep, stress management).

9. 9 Vaccination: Vaccination helps to protect the child from infectious diseases.

10. 10 Do not give children dietary supplements intended for adults: Dosage and composition of dietary supplements for adults can be dangerous for children.

Section 8: dietary supplements for immunity for the elderly: features and warnings

1. 1 Immune aging: With age, the immune system weakens (immune aging), which increases the risk of infections and chronic diseases.

2. 2 Consultation with a doctor: Before you start taking any dietary supplements, consult your doctor. He will be able to assess the state of health, identify possible contraindications and choose suitable dietary supplements, taking into account other drugs taken.

3. 3 Vitamin D.: Vitamin D deficiency is common among the elderly and is associated with an increased risk of infections, falls and fractures.

4. 4 Vitamin B12: Vitamin B12 deficiency is also common among the elderly and can lead to anemia and neurological problems.

5. 5 Zinc: Zinc deficiency can weaken the immune system and increase the risk of infections.

6. 6 Probiotics: Probiotics can be useful for older people with digestive problems or after taking antibiotics.

7. 7 Protein: Older people need a sufficient amount of protein to maintain muscle mass and immune function.

8. 8 Vaccination: Vaccination is especially important for the elderly, as they are more vulnerable to infectious diseases.

9. 9 Caution with drug interactions: Older people often take several drugs at the same time, so it is important to consider the possible interactions of dietary supplements with medicines.

10. 10 Moderation: Do not take too many dietary supplements at the same time. Start with small doses and gradually increase them, if necessary.

Section 9: Legal aspects and quality control of dietary supplements

1. 1 Bad regulation: Dietary supplement regulation differs in different countries. In some countries, dietary supplements are regulated as food, and in others as medicines.

2. 2 Lack of strict clinical trials: Bades do not go through the same strict clinical trials as medicines.

3. 3 Responsibility of the manufacturer: Bad manufacturers are responsible for the safety and quality of their products.

4. 4 Certification: The presence of a certificate of conformity confirms that the dietary supplement meets the requirements of safety and quality.

5. 5 State control: State bodies control the quality of dietary supplements and identify fakes.

6. 6 The risks of not declared ingredients: Dietary supplements may contain not declared ingredients, such as medicinal substances or toxic substances.

7. 7 The importance of consumer awareness: Consumers should be informed about the risks associated with the reception of dietary supplements, and choose the products of trusted manufacturers.

8. 8 Marking system: It is important to understand the system of marking of dietary supplements in order to correctly interpret information on the package.

9. 9 The role of the media and advertising: Media and advertising can influence consumers’ opinion about dietary supplements. It is important to critically evaluate the information presented in advertising.

10. 10 Legal aspects: Knowledge of the legal aspects of the regulation of dietary supplements help consumers protect their rights.

Section 10: The future of dietary supplements for immunity: new developments and prospects

1. 1 Research of microbioma: Microbiam studies open up new opportunities for the development of dietary supplements aimed at strengthening immunity.

2. 2 Personalized medicine: In the future, dietary supplements can be developed taking into account the individual characteristics of the body (genetics, microbia, lifestyle).

3. 3 Nanotechnology: Nanotechnologies can be used to improve the delivery of dietary supplements to the cells of the immune system.

4. 4 Artificial intelligence: Artificial intelligence can be used to analyze big data and identify new effective ingredients for dietary supplements.

5. 5 New sources: New sources of natural substances that have immunomodulating properties are studied.

6. 6 Clinical trials: Clinical tests are carried out to assess the effectiveness and safety of new dietary supplements.

7. 7 Regulation: The regulatory acts and standards for regulating the production and sale of dietary supplements are being improved.

8. 8 Consumer’s awareness: The awareness of consumers about the risks and advantages of dietary supplements is increased.

9. 9 A combination of traditional and modern medicine: Integration of traditional medicine and modern science opens up new prospects for developing effective means of strengthening immunity.

10. 10 The emphasis on prevention: In the future, the emphasis will be on the prevention of diseases using dietary supplements and a healthy lifestyle.