Dad for immunity: for adults and the elderly

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Dad for immunity: for adults and the elderly

Chapter 1: Immune system: Fundamentals and mechanisms

  1. Definition and role of the immune system: The immune system is a complex network of cells, tissues and organs, designed to protect the body from pathogens, such as bacteria, viruses, fungi and parasites, as well as from their own damaged or mutated cells (for example, cancer). Its main function is the recognition of “one’s” and “alien” and the neutralization or destruction of the “stranger”.
  2. Types of immunity:
    • Inborn immunity: The first line of protection, which provides an immediate, but non -specific response to the invasion. Includes physical barriers (skin, mucous membranes), chemical barriers (acidity of the stomach, lysozyme), cell components (macrophages, neutrophils, NK cells) and inflammation.
    • Acquired immunity (adaptive): A slower, but high -specific answer developing after contact with the antigen. It is characterized by immunological memory, which allows the body to respond faster and more efficiently to repeated infections. Includes humoral (B cells, antibodies) and cellular (T cells) immunity.
  3. The cells of the immune system and their functions:
    • White blood cells (white blood cells): The general name for cells of the immune system.
      • Neutrophils: The most common leukocytes, phagocytes bacteria and fungi.
      • Lymphocytes:
        • B cells: Produce antibodies that neutralize pathogens.
        • T-cells:
          • T-highpers (CD4+): Coordinate the immune response, activating other immune cells.
          • T-killer (CD8+): Destroy infected cells.
        • NK cells (natural killers): Destroy tumor and infected cells without preliminary sensitization.
      • Monocytes: They turn into macrophages and dendritic cells.
      • Macrophages: Pathogens and cell garbage are phagocytized, represent antigens of T-cells.
      • Dendritic cells: The most effective antigen-representative cells activating T-cells.
      • Eosinophils: They fight parasitic infections and participate in allergic reactions.
      • Basophils: Participate in allergic reactions, releasing histamine.
    • Antigen-representative cells (APC): Macrophages, dendritic cells, B cells. They absorb pathogens and represent their antigens to T-cells, initiating an adaptive immune response.
    • Cytokines: Molecules used by the cells of the immune system for communication and coordination of the immune response (interleukins, interferons, tumor necrosis factor).
  4. The organs of the immune system:
    • Central (primary) organs:
      • Bone marrow: The place of formation of all blood cells, including leukocytes.
      • Timus (thymus iron): The ripening place of T-lymphocytes.
    • Peripheral (secondary) organs:
      • Lymphatic nodes: They filter lymph, contain lymphocytes, are activated during infection.
      • Spleen: He filters blood, removes old and damaged cells, contains lymphocytes.
      • Tonsils and adenoids: Protect the upper respiratory tract from infections.
      • Payerovs of plaques (in the small intestine): Participate in the immune response in the intestines.
      • Appendix: Contains lymphoid tissue.
  5. Immune answer:
    • Antigen recognition: Immune cells recognize antigens (molecules on the surface of pathogens) using receptors.
    • Activation of immune cells: The recognition of the antigen leads to the activation of immune cells.
    • Proliferation and differentiation of immune cells: Activated immune cells multiply and differentiate into effector cells (for example, B cells in plasma cells producing antibodies).
    • Removing pathogen: Effector cells destroy or neutralize pathogen.
    • Formation of immunological memory: Some activated immune cells turn into memory cells that provide a quick and effective response with a second infection.
  6. Dysfunctions of the immune system:
    • Immunodeficiency: States characterized by a reduced function of the immune system (for example, HIV, primary immunodeficiency).
    • Autoimmune diseases: The conditions in which the immune system attacks the body’s own tissues (for example, rheumatoid arthritis, systemic lupus erythematosus).
    • Allergic reactions: Hypersensitivity to usually harmless substances (allergens).
    • Cancer: Some types of cancer are associated with impaired immune supervision.

Chapter 2: Factors affecting immunity

  1. Age:
    • Infants: The immune system is not fully developed, dependence on maternal antibodies transmitted through the placenta and breast milk.
    • Children: Active development of the immune system, high susceptibility to infections.
    • Adults: A mature immune system that can effectively fight infections.
    • The elderly: Immunity aging (immunosence), reducing the functional activity of immune cells, increased susceptibility to infections and autoimmune diseases, and a decrease in vaccination effectiveness.
  2. Nutrition:
    • Disadvantage of nutrients: The deficiency of vitamins, minerals, proteins and fats weakens the immune system.
    • Excess of nutrients: Obesity is associated with chronic inflammation and reduced function of immune cells.
    • The importance of a balanced diet: The consumption of a sufficient amount of fruits, vegetables, whole grain products, low -fat protein and healthy fats is necessary to maintain the optimal function of the immune system.
  3. Stress:
    • Short -term stress: It can temporarily strengthen some aspects of the immune function.
    • Chronic stress: It suppresses the immune system, increases the risk of infections and chronic diseases.
    • Stress influence mechanisms: The release of cortisol, suppressing the function of immune cells (for example, NK cells), violation of the balance of cytokines.
  4. Dream:
    • Lack of sleep: Weakens the immune system, increases the risk of infections.
    • The effect of sleep on immune cells: Reducing the activity of NK cells, violation of cytokine products.
    • Recommendations for the duration of sleep: Adults need 7-9 hours of sleep per day, the elderly-at least 7 hours.
  5. Physical activity:
    • Moderate physical activity: Strengthens the immune system, improves the circulation of immune cells.
    • Intensive physical activity: It can temporarily suppress the immune system.
    • Physical activity recommendations: Adults are recommended for at least 150 minutes moderate or 75 minutes of intensive physical activity per week. The elderly is recommended to adapt physical activity to their capabilities.
  6. Bad habits:
    • Smoking: Damages lungs, suppresses the immune system, increases the risk of infections and cancer.
    • Alcohol abuse: It suppresses the immune system, increases the risk of infections and liver diseases.
  7. Environment:
    • Air pollution: Damages the lungs, weakens the immune system.
    • The effect of toxic substances: It can suppress the immune system.
    • Ultraviolet radiation: It can suppress the immune system.
  8. Chronic diseases:
    • Diabetes: Weakens the immune system, increases the risk of infections.
    • Cardiovascular diseases: They can affect the function of the immune system.
    • Autoimmune diseases: Disrupt the function of the immune system.
    • Cancer: It can weaken the immune system.
  9. Medicines:
    • Immunosupressant: The immune system is suppressed (for example, corticosteroids, cyclosporin).
    • Antibiotics: They can disturb the intestinal microbia, affecting the immune system.
  10. Intestinal microbia:
    • The role of microbioma in the immunity: Regulates the development and function of the immune system, protects against pathogens, produces vitamins and other beneficial substances.
    • Dysbacteriosis (dysbiosis): Violation of the balance of the intestinal microbioma can weaken the immune system.
    • Microbia factors affecting: Nutrition, antibiotics, stress, age.

Chapter 3: Dietary Bad for Immunity: Review

  1. Definition of dietary supplements (biologically active additives): Concentrates of natural or identical to natural biologically active substances intended for direct use or introduction into food products in order to enrich the diet with individual food or biologically active substances or complexes of such substances. Bades are not medicines.
  2. Bad regulation: Differs in different countries. In Russia, dietary supplements are subject to state registration.
  3. Dietary supplements as an addition, not replacing good nutrition: It is important to understand that dietary supplements are designed to supplement the diet, and not to replace a good nutrition. A healthy lifestyle, a balanced diet, sufficient sleep and physical activity are the basis of strong immunity.
  4. Consultation with a doctor before starting dietary supplements: Before taking any dietary supplements, it is necessary to consult a doctor in order to verify their safety and the absence of contraindications, especially in the presence of chronic diseases or taking drugs.
  5. Important factors when choosing dietary supplements:
    • Reputation manufacturer: Choose dietary supplements from well -known and reliable manufacturers who observe quality standards.
    • Composition and dosage: Carefully study the composition and dosage of dietary supplements, make sure that they meet your needs and recommendations of the doctor.
    • Output form: Choose the form of release (capsules, tablets, powders, liquids), which is most convenient for you.
    • Reviews: Check out the reviews of other consumers.
    • Certification: Make sure the dietary supplement has a quality certificate.
  6. Key ingredients of dietary supplements for immunity:
    • Vitamin C (ascorbic acid): The antioxidant, participates in the synthesis of collagen, enhances the function of immune cells.
    • Vitamin D (cholegalciferol): Regulates the immune system, participates in the activation of T cells.
    • Zinc: Participates in the development and functions of immune cells, has antiviral activity.
    • Selenium: Antioxidant, participates in the regulation of the immune system.
    • Vitamin E (Tokoferol): Antioxidant, protects the cells from damage.
    • Vitamin A (Retinol): Participates in maintaining the integrity of the mucous membranes, protects against infections.
    • B vitamins B: Participate in energy metabolism, support the function of immune cells.
    • Omega-3 fatty acids (EPA and DHA): They have an anti -inflammatory effect, regulate the immune system.
    • Probiotics: They support a healthy intestinal microbia, strengthen the immune system.
    • Prebiotics: They nourish beneficial bacteria in the intestines, contribute to their growth and reproduction.
    • Plant extracts:
      • SOUTINATEA: It has an immunostimulating effect.
      • Ginseng: Adaptogen, increases stress resistance, strengthens the immune system.
      • Garlic: It has an antibacterial and antiviral effect.
      • Ginger: It has anti -inflammatory and antioxidant effects.
      • Buzina: It has an antiviral effect.
      • Andrographis blizzard: It has an antiviral and anti -inflammatory effect.
      • Astragal: It has an immunostimulating effect.
    • Mushrooms:
      • Reishi (Ganoderma Lucidum): It has an immunomodulating and anti -inflammatory effect.
      • Shiitaka (Lentinula Edodes): It has an immunostimulating effect.
      • Майтаке (leafy tap): It has an immunomodulating effect.
      • Cordyceps (CordyCeps Sinensis): It has an immunomodulating and adaptogenic effect.
    • Colostrum (colostrum): Contains antibodies and growth factors, strengthens the immune system.
    • Beta-glucan: Polysaccharides with immunostimulating action.

Chapter 4: Dad for adult immunity

  1. General recommendations for maintaining immunity in adults:
    • Balanced nutrition: The use of sufficient amounts of fruits, vegetables, whole grain products, low -fat protein and healthy fats.
    • Regular physical activity: At least 150 minutes of moderate or 75 minutes of intensive physical activity per week.
    • Sufficient sleep: 7-9 hours of sleep per day.
    • Stress management: The practice of relaxation, meditation, yoga.
    • Refusal of smoking and abuse of alcohol.
    • Regular medical examinations and vaccination.
  2. Bades recommended for adults to maintain immunity:
    • Vitamin C: 500-1000 mg per day.
    • Vitamin D: 1000-2000 IU per day (especially in the autumn-winter period).
    • Zinc: 15-30 mg per day.
    • Selenium: 55-200 mcg per day.
    • Probiotics: Various strains of probiotics containing billions of Co. (colony -forming units).
    • Omega-3 fatty acids: 1-2 grams per day.
    • SOUTINATEA: In accordance with the manufacturer’s instructions.
    • Ginseng: In accordance with the manufacturer’s instructions.
  3. Adult dietary supplements with increased loads and stress:
    • Adaptogens: Ginseng, Rodiola pink, eleutherococcus.
    • Magnesium: Supports the nervous system and reduces stress.
    • B vitamins B: They participate in energy metabolism and support the function of the nervous system.
  4. Adult dietary supplements with frequent colds:
    • Vitamin C: In increased doses (up to 2000 mg per day) at the first signs of colds.
    • Zinc: In increased doses (up to 40 mg per day) at the first signs of colds.
    • SOUTINATEA: In accordance with the manufacturer’s instructions.
    • Buzina: In accordance with the manufacturer’s instructions.
    • Andrographis blizzard: In accordance with the manufacturer’s instructions.
  5. Adult dietary supplements to maintain intestinal health and immunity:
    • Probiotics: Containing various strains of beneficial bacteria (Lactobacillus, Bifidobacterium).
    • Prebiotics: Inulin, Fructo -osaccharide (Jos).
    • Fiber: Psilium, bran.
  6. Cautions and side effects:
    • Vitamin C: In high doses, diarrhea and stomach disorder can cause.
    • Zinc: In high doses, it can cause nausea and vomiting, as well as reduce the assimilation of copper.
    • SOUTINATEA: It can cause allergic reactions in people with allergies to the plants of the Astro family.
    • Ginseng: It can cause insomnia and increased blood pressure.
    • Probiotics: They can cause bloating and discomfort in the abdomen in the first days of admission.
    • It is important to observe the recommended dosages and consult a doctor before starting dietary supplements.

Chapter 5: Dietary Dietary Dans

  1. Features of immunity in the elderly (immunosence):
    • Reducing the quantity and functional activity of immune cells: Reducing the number of T cells, B cells, NK cells.
    • Reducing antibodies: Reducing the effectiveness of vaccination.
    • Chronic inflammation (Inflammaging): Increased level of inflammatory cytokines.
    • Increased susceptibility to infections and autoimmune diseases.
  2. General recommendations for maintaining immunity in the elderly:
    • Balanced nutrition: The use of enough protein, vitamins and minerals.
    • Regular moderate physical activity: Walking, swimming, yoga.
    • Sufficient sleep: At least 7 hours of sleep per day.
    • Stress management: The practice of relaxation, meditation.
    • Regular medical examinations and vaccination (against influenza, pneumococcal infection).
    • Maintaining social activity.
  3. Bades recommended for the elderly to maintain immunity:
    • Vitamin D: 2000-4000 IU per day (especially important for older people living in rooms).
    • Vitamin B12: It is important for the function of the nervous system and hematopoiesis.
    • Calcium: It is important for bones health.
    • Vitamin C: 500-1000 mg per day.
    • Zinc: 15-30 mg per day.
    • Selenium: 55-200 mcg per day.
    • Probiotics: To maintain intestinal health and immunity.
    • Omega-3 fatty acids: 1-2 grams per day, to reduce inflammation and maintain heart health.
    • Coenzim Q10 (COQ10): Antioxidant is important for energy metabolism.
  4. Dietary supplements for older people to maintain bones and joints health:
    • Calcium: 1000-1200 mg per day.
    • Vitamin D: 2000-4000 IU per day.
    • Vitamin K2: It is important for the correct absorption of calcium.
    • Glucosamine and chondroitin: Support the health of the joints.
    • Collagen: It is important for the health of joints and skin.
  5. Bad for the elderly to improve cognitive functions:
    • Omega-3 fatty acids: DHA is important for brain health.
    • Phosphateidixine: Supports brain function.
    • Ginkgo biloba: Improves blood circulation in the brain.
    • B vitamins B: Important to the function of the nervous system.
  6. Features of admission of dietary supplements with older people:
    • Many drugs: Older people often take several drugs at the same time, which increases the risk of interaction between dietary supplements with medicines.
    • Disruption of the function of the kidneys and liver: It can affect metabolism and deduction of dietary supplements.
    • Reduced absorption of nutrients: It can reduce the effectiveness of dietary supplements.
    • It is important to carefully monitor the dosage and consult a doctor before taking any dietary supplements.
  7. Cautions and side effects:
    • Vitamin D: In high doses, can cause hypercalcemia (increased blood calcium levels).
    • Calcium: In high doses can cause constipation and increased risk of kidney stones.
    • Omega-3 fatty acids: They can increase the risk of bleeding while taking anticoagulants.
    • Ginkgo biloba: The risk of bleeding can increase.
    • It is important to consider the possible interactions of dietary supplements with drugs and consult a doctor.

Chapter 6: Scientific research and evidence of the effectiveness of dietary supplements

  1. Criteria for assessing scientific research:
    • Randomized controlled studies (RCTs): They are considered the gold standard of scientific research.
    • Meta analysis: Summarize the results of several RCTs.
    • Systematic reviews: Conduct a critical assessment of existing studies.
    • Sample size: The larger the sample size, the more reliable the results of the study are.
    • Control group: The presence of a control group receiving placebo allows you to evaluate the effect of dietary supplements.
    • Double blind method: Neither participants in the study or researchers know who receives dietary supplements and who is a placebo.
  2. Scientific data on vitamin C:
    • Creation prevention: Some studies show that vitamin C can reduce the duration and severity of a cold, but does not prevent it.
    • Immune function: Vitamin C is involved in the functions of immune cells, such as neutrophils and lymphocytes.
    • Antioxidant protection: Vitamin C is a powerful antioxidant, protects cells from damage by free radicals.
  3. Scientific data on vitamin D:
    • Immune regulation: Vitamin D regulates the immune system, is involved in the activation of T cells and the production of antimicrobial peptides.
    • Prevention of respiratory infections: Vitamin D deficiency is associated with an increased risk of respiratory infections. Some studies show that vitamin D intake can reduce the risk of respiratory infections, especially in people with vitamin D. deficiency.
    • Autoimmune diseases: Vitamin D can play a role in the prevention and treatment of autoimmune diseases.
  4. Scientific data on zinc:
    • Immune function: Zinc is involved in the development and functions of immune cells, such as T cells, B cells and NK cells.
    • Antiviral activity: Zinc has antiviral activity, blocks the reproduction of some viruses.
    • Creation prevention: Zinc can reduce the duration and severity of a cold, especially if you start taking it in the first 24 hours after the appearance of symptoms.
  5. Scientific data on probiotics:
    • Immunomodulatory action: Probiotics regulate the immune system, stimulate the production of antibodies and enhance the function of immune cells.
    • Prevention of respiratory infections: Some studies show that the intake of probiotics can reduce the risk of respiratory infections, especially in children.
    • Support for intestinal health: Probiotics support a healthy intestinal microbia, which is important for immunity.
  6. Scientific data on plant extracts:
    • SOUTINATEA: Some studies show that echinacea can reduce the duration and severity of the cold, but the research results are contradictory.
    • Buzina: It has an antiviral effect, can reduce the duration of influenza.
    • Ginseng: Adaptogen, increases stress resistance, strengthens the immune system.
  7. Restrictions on scientific research of dietary supplements:
    • Insufficient number of research: Many dietary supplements do not have enough scientific research confirming their effectiveness.
    • Low quality research: Some studies have low quality, for example, a small sample size or the absence of a control group.
    • Differences in the composition and dosage of dietary supplements: Different manufacturers use different compounds and dosage of dietary supplements, which complicates a comparison of research results.
    • Research financing: Some studies are financed by dietary supplements, which can affect the results.
  8. The need for further research: Further high -quality studies are needed to confirm the efficiency and safety of dietary supplements for immunity.

Chapter 7: Practical recommendations for the use of dietary supplements for immunity

  1. Definition of needs:
    • Age: Adults and elderly people have different needs for dietary supplements.
    • Health status: The presence of chronic diseases can affect the choice of dietary supplements.
    • Life: The level of stress, physical activity and nutrition affect the need for dietary supplements.
    • Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor.
  2. Choice of Bad:
    • Reputation manufacturer: Choose dietary supplements from famous and reliable manufacturers.
    • Composition and dosage: Carefully study the composition and dosage of dietary supplements.
    • Output form: Choose the form of release, which is most convenient for you.
    • Reviews: Check out the reviews of other consumers.
    • Certification: Make sure the dietary supplement has a quality certificate.
  3. Dosage and reception mode:
    • Follow the recommended dosages: Do not exceed the recommended dosages indicated on the package of the dietary supplement.
    • Take dietary supplements in accordance with the instructions: Some dietary supplements should be taken during meals, others should be on an empty stomach.
    • Do not take a few dietary supplements at the same time without consulting a doctor: Some dietary supplements can interact with each other.
  4. Duration of admission:
    • Curs ahead: Some dietary supplements (for example, probiotics, plant extracts) are recommended to be taken courses.
    • Constant technique: Some dietary supplements (for example, vitamin D) can be taken constantly, especially in the autumn-winter period.
    • Consultation with a doctor: Determine the optimal duration of dietary supplement with a doctor.
  5. Evaluation of effectiveness:
    • Follow your health status: Pay attention to the changes in your well -being after the start of the dietary supplement.
    • Assess the frequency and severity of colds: If you have become less likely to get sick of colds, this may be a sign of dietary supplement effectiveness.
    • Discuss the results with the doctor: Share your observations with your doctor.
  6. Combining dietary supplements with other methods of maintaining immunity:
    • Balanced nutrition: Bades are an addition to a balanced diet, and not its replacement.
    • Regular physical activity: Physical activity strengthens the immune system.
    • Sufficient sleep: The lack of sleep weakens the immune system.
    • Stress management: Chronic stress suppresses the immune system.
    • Refusal of smoking and abuse of alcohol: Bad habits weaken the immune system.
    • Regular medical examinations and vaccination: It is important to undergo regular medical examinations and vaccinated against infections.
  7. Individual approach:
    • Consider your individual needs and health features: Each person is unique, and dietary supplements that are suitable for one person may not fit another.
    • Consult a doctor: The doctor can help you choose the most suitable dietary supplements taking into account your individual needs and health status.

This article provides a comprehensive overview of dietary supplements (BA

Ds) for immunity, focusing on adults and elderly individuals. It covers the fundamentals of the immune system, factors influencing immunity, a review of relevant supplements, specific recommendations for different age groups, scientific evidence supporting their use, and practical guidelines for their application. The information is presented in a structured manner for easy reading and comprehension. Remember to consult with a healthcare professional before starting any new supplement regimen.

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