Effective additives to increase immunity in the cold season

Effective additives to increase immunity in the cold season

Chapter 1: Understanding the immune system and the seasonality of diseases

1. 1 The fundamental principles of the immune system:

   • Inborn immunity: The first protection line, including physical barriers (skin, mucous membranes), chemical barriers (acidity of the stomach, lysisocym in saliva and tears) and cell components (macrophages, neutrophils, NK cells). Macrophages, for example, are phagocytes that absorb and digesting pathogens. Neutrophils are the most numerous leukocytes, also participating in phagocytosis and the release of cytotoxic substances. NK cells (natural killers) destroy infected cells and tumor cells, without requiring preliminary sensitization.
   • Acquired immunity: It develops over time after exposure to antigens (foreign substances). Includes humoral immunity (B cells that produce antibodies) and cell immunity (T cells that directly attack infected cells or regulating the immune response). B cells recognize antigens and differentiate into plasma cells that secrete antibodies. Antibodies bind to antigens, neutralize them or facilitate their destruction by other immune cells. T-highpers coordinate the immune response, activating the B cells and cytotoxic T cells. Cytotoxic T cells (CD8+ T cells) destroy cells infected with viruses or other intracellular pathogens. T-regulatory cells suppress the immune response, preventing autoimmune reactions.
   • The role of cytokines: Signal molecules used by immune cells to communicate with each other and coordination of the immune response. Examples include interleukins (IL), interferons (IFN) and tumor necrosis factor (TNF). Interleukins regulate the growth and differentiation of immune cells. Interferons have antiviral activity and activate immune cells. The factor of tumor necrosis is involved in inflammation and apoptosis (programmed death of cells).
   • Immunological memory: The ability of the immune system to quickly and effectively respond to antigens that it had previously encountered. It is based on the formation of memory cells (B cells of memory and T-cells of memory), which remain in the body after the primary infection and are quickly activated when the same antigen is repeated.

2. 2 Factors weakening immunity:

   • Lack of sleep: Violates the production of cytokines and reduces the activity of NK cells. The lack of sleep (less than 7-8 hours a day) can lead to increased susceptibility to infections.
   • Chronic stress: Increases the level of cortisol, which inhibits the function of immune cells. Chronic stress negatively affects the function of T cells and reduces the effectiveness of vaccination.
   • Inal meals: The lack of necessary nutrients, such as vitamins, minerals and protein, weakens immune cells. The deficiency of zinc, selenium, iron, vitamins A, C, D and E can seriously disrupt the immune function.
   • Dehydration: Reduces the volume of blood and lymph, making it difficult to transport immune cells. Dehydration can also lead to a decrease in mucus production, which is an important barrier against pathogens.
   • Lack of physical activity: Reduces the circulation of immune cells. Moderate physical exercises (for example, walking, jogging, swimming) can improve the function of the immune system. However, excessive physical activity can temporarily suppress the immune function.
   • Smoking and drinking alcohol: Damage immune cells and mucous membranes. Smoking damages the cilia in the respiratory tract, making it difficult to remove pathogens. Alcohol disrupts the function of neutrophils and macrophages.
   • Some drugs: For example, corticosteroids and immunosuppressants suppress the immune system. These drugs are often used to treat autoimmune diseases and organs transplantation, but they increase the risk of infections.
   • Environmental pollution: The influence of toxins and pollutants can weaken the immune system. Air pollution, for example, can damage the lungs and increase susceptibility to respiratory infections.

3. 3 Seasonality of colds:

   • Winter period: Favorable conditions for the spread of viruses due to low humidity and more frequent stay of people in closed rooms. The low humidity allows the viral particles to stay in the air longer and is easier to spread.
   • Vitamin D: A decrease in the synthesis of vitamin D in the skin due to the smaller effects of sunlight in the winter months. Vitamin D plays an important role in the immune function, and its deficiency can increase susceptibility to infections.
   • The condition of the mucous membranes: Cold and dry air can cause dryness and damage to the mucous membranes of the respiratory tract, making them more susceptible to infections.

Chapter 2: Vitamins, minerals and other nutrients for immunity

2. 1 Vitamin C (ascorbic acid):

   • The role in the immunity: A powerful antioxidant that protects immune cells from damage to free radicals. It stimulates the production and function of leukocytes, especially neutrophils and lymphocytes. Participates in the synthesis of collagen necessary to maintain the integrity of the mucous membranes.
   • Scientific research: Studies show that the intake of vitamin C can reduce the duration and severity of a cold, especially in people involved in intense physical activity or prone to severe stress.
   • Recommended dosage: 500-1000 mg per day to maintain immunity, up to 2000 mg per day at the first signs of colds. It should be noted that high doses of vitamin C can cause stomach disorder in some people.
   • Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, cranberries), pepper (Bulgarian, chili), kiwi, broccoli, spinach.

3. 2 Vitamin D (cholegalciferol):

   • The role in the immunity: Regulates the function of immune cells, including T cells and B cells. Enhances antimicrobial protection, stimulating the production of antimicrobial peptides, such as Katelicidin.
   • Scientific research: Vitamin D deficiency is associated with an increased risk of infections, including respiratory infections. Reception of vitamin D additives can reduce the risk of colds and influenza, especially in people with vitamin D. deficiency.
   • Recommended dosage: 1000-2000 IU (international units) per day to maintain immunity, up to 4000 IU per day with a deficiency of vitamin D (consultation with a doctor is necessary).
   • Sources: Bold fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, cereals), sunlight (synthesized in the skin under the influence of ultraviolet rays).

4. 3 Zinc:

   • The role in the immunity: It is necessary for the development and functions of immune cells, including neutrophils, NK cells and T cells. Participates in the synthesis of DNA and RNA necessary for cell division and growth. It has antioxidant properties.
   • Scientific research: Zinc can reduce the duration and severity of a cold, especially if you take it within 24 hours after the appearance of the first symptoms. Zinc can also reduce the risk of pneumonia in the elderly.
   • Recommended dosage: 15-30 mg per day to maintain immunity, up to 50 mg per day at the first signs of colds (short-term). Long -term intake of high doses of zinc can disrupt the absorption of copper.
   • Sources: Meat (beef, lamb, pork), poultry, seafood (oysters, crabs), legumes (beans, lentils), nuts, seeds, whole grain products.

5. 4 Selenium:

   • The role in the immunity: It is necessary for the synthesis of glutathioneperoxidase, a powerful antioxidant enzyme that protects the cell from damage to free radicals. Participates in the regulation of the function of immune cells and increased antiviral immunity.
   • Scientific research: Selena deficiency can weaken the immune function and increase susceptibility to infections. Reception of selenium additives can improve the immune response to vaccines.
   • Recommended dosage: 55 μg per day to maintain immunity, up to 200 mcg per day if necessary (you need consultation with a doctor). Exceeding the recommended dose of selenium can be toxic.
   • Sources: Brazilian nuts (one nut contains about 70-90 mcg of selenium), seafood (tuna, cod, shrimp), meat (beef, pork, bird), sunflower seeds, mushrooms.

6. 5 Iron:

   • The role in the immunity: It is necessary for the growth and differentiation of immune cells, including lymphocytes. Participates in the transfer of oxygen to cells, which is necessary for their normal function.
   • Scientific research: Iron deficiency can weaken the immune function and increase susceptibility to infections. However, an excess of iron can also be harmful to the immune system.
   • Recommended dosage: The recommended daily dose of iron depends on the age, floor and physiological state. Consultation with a doctor is necessary to determine the optimal dose of iron.
   • Sources: Meat (beef, liver), poultry, seafood, legumes (beans, lentils), spinach, enriched cereals.

7. 6 Vitamin E (Tokoferol):

   • The role in the immunity: A powerful antioxidant that protects cells from damage by free radicals. Improves T-cells and stimulates antibodies.
   • Scientific research: Reception of vitamin E additives can improve the immune function in the elderly.
   • Recommended dosage: 15 mg (22.4 IU) per day to maintain immunity.
   • Sources: Vegetable oils (sunflower, safflower, olive), nuts (almonds, hazelnuts), seeds (sunflower), spinach, broccoli.

8. 7 Vitamin A (Retinol):

   • The role in the immunity: It is necessary to maintain the integrity of the mucous membranes of the respiratory tract, the gastrointestinal tract and the genitourinary system, which are important barriers against infections. Participates in the development and functions of immune cells, including T cells and B cells.
   • Scientific research: Vitamin A deficiency can weaken the immune function and increase susceptibility to infections, especially in children.
   • Recommended dosage: 900 mcg per day for men and 700 mcg per day for women to maintain immunity.
   • Sources: Animal sources (liver, egg yolks, dairy products) contain retinol (active form of vitamin A). Plant sources (carrots, sweet potatoes, spinach, pumpkin) contain beta-carotene, which turns into vitamin A in the body.

9. 8 Glutamine:

   • The role in the immunity: The main fuel for rapidly dividing cells, such as lymphocytes and enterocytes (intestinal cells). It is necessary for the synthesis of glutathione, a powerful antioxidant. Supports the integrity of the intestinal barrier, preventing the penetration of pathogens into the bloodstream.
   • Scientific research: Glutamin supplements can improve the immune function in people who have undergone serious injuries, operations or intensive physical activity.
   • Recommended dosage: 5-10 g per day to maintain immunity, up to 20-30 g per day if necessary (you need consultation with a doctor).
   • Sources: Meat, poultry, fish, eggs, dairy products, legumes, spinach, cabbage.

Chapter 3: Plant additives and extracts to strengthen immunity

3. 1 SOUTINATEA:

   • The mechanism of action: Stimulates phagocytosis (absorption and destruction of pathogens) by macrophages and neutrophils. Increases the production of interferon, antiviral protein. It has anti -inflammatory properties.
   • Scientific research: Some studies show that echinacea can reduce the duration and severity of the cold. However, research results are ambiguous.
   • Recommended dosage: 300-500 mg Echinacea Extract 2-3 times a day at the first signs of a cold. It is not recommended to take echinacea for a long time (more than 8 weeks).
   • Cautions: Echinacea should not be taken by people with autoimmune diseases or allergies to plants of the family of compound (chamomile, ragweed).

4. 2 Elder (Sambucus nigra):

   • The mechanism of action: Contains anthocyans, powerful antioxidants that protect the cells from damage to free radicals. It has antiviral activity, inhibiting the attachment of the virus to the cells and its replication.
   • Scientific research: Studies show that an elderberry extract can reduce the duration and severity of influenza.
   • Recommended dosage: There are several different forms of an elderberry extract (syrup, capsules, loafers). Follow the instructions on the packaging.
   • Cautions: You should not use raw berries of an elderberry, as they contain glycosides that can cause nausea and vomiting.

5. 3 Garlic (Allium sativum):

   • The mechanism of action: Contains allicin, compound with antibacterial, antiviral and antifungal properties. It stimulates the function of immune cells, including NK cells.
   • Scientific research: Some studies show that taking garlic can reduce the frequency of colds.
   • Recommended dosage: 1-2 cloves of fresh garlic per day or 600-1200 mg of garlic extract per day.
   • Cautions: Garlic can cause unpleasant odor from the mouth and disorder of the stomach in some people. He can also dilute blood, so it should be taken with caution before surgery or people taking anticoagulants.

6. 4 Ginger (Zingiber Officinale):

   • The mechanism of action: It has anti -inflammatory and antioxidant properties. It can help alleviate the symptoms of colds, such as sore throat and nasal congestion.
   • Scientific research: Studies show that ginger can have antiviral activity.
   • Recommended dosage: 1-3 grams of fresh ginger per day or 250-500 mg of ginger extract per day.
   • Cautions: Ginger can cause stomach disorder in some people.

7. 5 Kurkuma (Curcuma longa):

   • The mechanism of action: Contains curcumin, a powerful antioxidant and an anti -inflammatory agent. It can modulate the function of immune cells.
   • Scientific research: Studies show that curcumin can have antiviral activity.
   • Recommended dosage: 500-2000 mg of curcumin per day. Kurkumin is poorly absorbed by the body, so it should be taken with black pepper (piperin), which improves its absorption.
   • Cautions: Turmeric can cause stomach disorder in some people.

8. 6 Astragalus Mambranaceus:

   • The mechanism of action: It stimulates the immune system, increasing the activity of immune cells, such as macrophages and NK cells. It has antiviral and antibacterial properties.
   • Scientific research: Studies show that Astral can help prevent a cold and influenza.
   • Recommended dosage: 2-3 grams of dry root of Astragal per day or 400-800 mg of Astragal extract per day.
   • Cautions: Astragal can interact with some drugs, so it should be taken with caution to people taking immunosuppressants or anticoagulants.

9. 7 Andrographis (Andrographis Paniculata):

   • The mechanism of action: It has anti -inflammatory, antiviral and immunomodulating properties. It stimulates the production of antibodies and enhances the function of immune cells.
   • Scientific research: Studies show that andrographis can reduce the duration and severity of a cold.
   • Recommended dosage: 400-600 mg of Andrographis Extract per day.
   • Cautions: Andrographis can cause side effects, such as stomach disorder, headache and fatigue. You should not take androography for pregnant women or nursing women.

Chapter 4: Probiotics and intestinal health

4. 1 The role of intestinal microbiots in immunity:

   • Competition with pathogens: Useful bacteria compete with pathogenic microorganisms for nutrients and attachments in the intestines, preventing their reproduction and colonization.
   • The stimulation of the immune system: Probiotics stimulate the immune system, increasing the production of antibodies (IgA) and activating immune cells, such as T cells and B cells.
   • Maintaining the integrity of the intestinal barrier: Probiotics strengthen the intestinal barrier, preventing the penetration of pathogens and toxins into the bloodstream. They also contribute to the production of mucus, which protects the intestinal mucosa.
   • Modulation of inflammation: Probiotics can reduce the level of inflammation in the intestines and throughout the body.

5. 2 Probiotics to increase immunity:

   • Lactobacillus spp.: Lactobacillus acidophilus, Lactobacillus rhamnosus, Lactobacillus Casei and other types of Lactobacillus are widely used as probiotics. They help maintain a balance of intestinal microbiots, stimulate the immune system and reduce inflammation.
   • Bifidobacterium spp.: Bifidobacterium Bifidum, Bifidobacterium Longum, Bifidobacterium Lactis and other types of Bifidobacterium are also important components of intestinal microbiots. They contribute to digestion of food, synthesize vitamins and strengthen the immune system.
   • Saccharomyces boulardii: These are yeast that have probiotic properties. They can help prevent and treat diarrhea caused by antibiotics and improve the intestinal function.

6. 3 Scientific research of probiotics and immunity:

   • Studies show that the intake of probiotics can reduce the frequency and duration of respiratory infections, such as a cold and influenza.
   • Probiotics can improve the immune response to vaccines.
   • Probiotics can reduce inflammation and improve intestinal function in people with inflammatory intestinal diseases (BCC).

7. 4 Recommended dosage of probiotics:

   • The dosage of probiotics depends on the type of probiotic and the purpose of admission. It is usually recommended to take from 1 billion to 10 billion colony -forming units (CFU) per day.
   • Follow the instructions on the packaging of the product.
   • To maintain intestinal health and strengthen immunity, it is recommended to take probiotics regularly.

8. 5 Sources of probiotics:

   • Food: Yogurt, kefir, quashcast, kimchi, misso, pace.
   • Supplements: Capsules, tablets, powders.

9. 6 Prebiotics:

   • Definition: Interesting food ingredients that stimulate the growth and activity of beneficial bacteria in the intestines.
   • Examples: Inulin, fruitoligosaccharides (phos), galactooligosaccharides (state), resistant starch.
   • Sources: Onions, garlic, artichokes, bananas, asparagus, oats, barley.
   • Synergism with probiotics: Prebiotics and probiotics work synergically, improving intestinal health and strengthening immunity. The combination of probiotics and prebiotics is called Sinbiotic.

Chapter 5: Other additives and practices to strengthen immunity

5. 1 Beta-glucan:

   • The mechanism of action: Polysaccharides contained in the cell walls of bacteria, fungi, yeast and some plants. They stimulate the immune system, activating macrophages, neutrophils and NK cells. Improve phagocytosis and increase the production of cytokines.
   • Scientific research: Studies show that beta-glucans can reduce the risk of respiratory infections and improve the immune response to vaccines.
   • Recommended dosage: 100-500 mg per day.
   • Sources: Yeast (Saccharmyces cerevisiae), mushrooms (Reishi, Shiitak, Metake), Oats, Barley.

6. 2 N-Acetylcistein (NAC):

   • The mechanism of action: Glutathione precursor, powerful antioxidant. It dilutes the mucus in the respiratory tract, facilitating the expectorant. It has anti -inflammatory properties.
   • Scientific research: Studies show that NAC can reduce the frequency and severity of respiratory infections.
   • Recommended dosage: 600-1200 mg per day.
   • Cautions: NAC can cause side effects, such as stomach disorder, nausea and vomiting.

7. 3 Melatonin:

   • The mechanism of action: A hormone regulating the cycle of sleep and wakefulness. It has antioxidant and anti -inflammatory properties. Improves the function of immune cells.
   • Scientific research: Studies show that melatonin can have antiviral activity and improve the immune response to infections.
   • Recommended dosage: 3-5 mg before bedtime.
   • Cautions: Melatonin can cause drowsiness.

8. 4 Adaptogens:

   • Definition: Plant substances that help the body adapt to stress and improve its resistance to disease.
   • Examples: Ginseng, Rodiola Pink, Eleutherococcus, Ashvaganda.
   • The mechanism of action: Adaptogens can reduce the level of cortisol (stress hormone), improve the function of the immune system and increase energy.
   • Recommended dosage: The dosage of adaptogens depends on the type of plant and the form of release. Follow the instructions on the packaging of the product.

9. 5 The importance of sleep for immunity:

   • Sleep and cytokines: During sleep, the body develops and releases cytokines that play an important role in the regulation of the immune system. The lack of sleep violates the production of cytokines, weakening the immunity.
   • Sleep and T cells: Sleep improves the function of T cells that directly attack infected cells.
   • Recommendations: Try to sleep 7-8 hours every night. Create a regular sleep schedule, go to bed and wake up at the same time every day. Create a relaxing atmosphere before bedtime, avoid caffeine and alcohol before bedtime.

10. 6 Stress management:

    • Stress and cortisol: Chronic stress increases the level of cortisol, which inhibits the function of immune cells.
    • Stress management methods: Meditation, yoga, tai-chi, walking in nature, communication with friends and family, hobbies.
    • The importance of social support: Social support can help reduce stress and improve immune function.

11. 7 Physical activity:

    • Moderate physical activity: Moderate physical exercises (for example, walking, jogging, swimming) can improve the function of the immune system, increasing the circulation of immune cells and reducing the level of inflammation.
    • Excessive physical activity: Excessive physical activity can temporarily suppress the immune function.
    • Recommendations: Try to engage in moderate physical activity of at least 30 minutes a day of most days of the week.

12. 8 Hygiene:

    • Regular hand washing: Frequent washing with soap and water is one of the most effective ways to prevent the spread of infections.
    • Avoiding the touch of the face: Avoid touching the face, especially the eye, nose and mouth, as this allows pathogens to penetrate the body.
    • Covering the mouth and nose with coughing and sneezing: Cover your mouth and nose with an elbow or a napkin when coughing and sneezing to prevent the spread of drops containing pathogens.

13. 9 Sufficient water consumption:

    • The importance of hydration: Dehydration can reduce the volume of blood and lymph, making it difficult to transport immune cells. Dehydration can also lead to a decrease in mucus production, which is an important barrier against pathogens.
    • Recommendations: Try to drink at least 8 glasses of water per day.

Chapter 6: An individual approach and consultation with a doctor

6. 1 Individual needs:

   • Age: The needs for nutrients and immune status change with age. Older people may need higher doses of certain vitamins and minerals to maintain immunity.
   • Health status: People with chronic diseases can have weakened immunity and need special additives or diets.
   • Medicines: Some drugs can interact with additives or influence the immune function.
   • Allergies and sensitivity: It is important to consider allergies and sensitivity to certain products or additives.

7. 2 Consultation with a doctor or a qualified specialist:

   • Evaluation of immune status: The doctor can evaluate your immune status using blood tests and other tests.
   • Recommendations on additives: The doctor can give individual recommendations on additives based on your needs and health status.
   • Checking for drug interaction: The doctor can check for the interaction of additives with the drugs that you take.
   • Prevention of side effects: The doctor can help prevent side effects from taking additives.

8. 3 Cautions:

   • Do not replace medicines with additives: Additives should not replace the drugs prescribed by the doctor.
   • Do not exceed the recommended doses: Taking high doses of certain additives can be harmful to health.
   • Be careful with poor -quality additives: Choose additives from reliable manufacturers who have passed quality test.
   • Do not rely only on additives: Additives are only one of the components of a healthy lifestyle. It is also important to eat right, sleep, engage in physical activity and manage stress.

Chapter 7: Examples of Schemes for Addresses in the C WeCE

7. 1 Scheme for prevention:

   • Vitamin C: 500-1000 mg per day
   • Vitamin D: 1000-2000 IU per day
   • Zinc: 15-30 mg per day
   • Probiotics: 1-10 billion
   • Echinacea (periodically, for example, 2 weeks of reception, 2 weeks break): 300-500 mg extract 2 times a day

8. 2 Scheme at the first signs of colds:

   • Vitamin C: up to 2000 mg per day
   • Zinc: up to 50 mg per day (short -term)
   • Buzina: According to the instructions on the packaging of the product
   • Garlic: 1-2 cloves of fresh garlic per day or 600-1200 mg extract per day
   • Ginger: 1-3 grams of fresh ginger per day or 250-500 mg extract per day

9. 3 It is important to remember:

   • These schemes are only examples. Individual needs can vary.
   • Be sure to consult a doctor or a qualified specialist before taking any additives.
   • Follow the recommended doses.
   • Follow your feelings and stop taking the additives if you have side effects.
   • Do not forget about other important factors, such as proper nutrition, sleep, physical activity and stress management.

Chapter 8: Future research and development in the field of immune additives

8. 1 Microbiotic intestinal and personalized probiotics:

   • Further studies of intestinal microbiots will better understand its role in the immune function and develop personalized probiotics that will take into account the individual characteristics of the microbiota of each person.
   • New Microbiotic analysis methods, such as metagenomics and metabolomics, will reveal specific bacterial strains and metabolites that affect