Immunity under control: Effective dietary supplements for the prevention of diseases - Yes Global продукция

Immunity under control: Effective dietary supplements for the prevention of diseases

Section 1: Fundamentals of immunity and its role in maintaining health

Immunity is a complex system of protecting the body from foreign agents, such as bacteria, viruses, fungi, parasites and toxins. It provides resistance to disease and supports general health. The immune system consists of many cells, tissues and organs that interact with each other in order to recognize and destroy threats.

The components of the immune system:
- The cells of the immune system:
  - Lymphocytes: The main cells of the immune system, including T cells (cellular immunity), B cells (humoral immunity) and NK cells (natural killers).
  - Fagocyte: Cells that absorb and destroy foreign particles and cell garbage. These include macrophages, neutrophils and dendritic cells.
  - Oblast cells: Participate in allergic reactions and inflammation.
- The organs of the immune system:
  - Bone marrow: Place of formation of immune cells.
  - Timus: The organ where the T-cells ripen and study.
  - Lymphatic nodes: They filter lymph and contain immune cells.
  - Spleen: He filters blood and removes old or damaged cells.
  - Tonsils and adenoids: Protect the respiratory tract from infections.
- Molecules of the immune system:
  - Antibodies (immunoglobulins): Proteins that are associated with antigens and neutralize them.
  - Cytokines: Signal molecules that regulate immune reactions. These include interleukins, interferons and tumor necrosis factors.
  - Complement: The protein system that enhances immune reactions and destroys pathogens.
Types of immunity:
- Inborn immunity: The first line of protection of the body, which acts immediately and nonspecific. It includes physical barriers (leather, mucous membranes), cells (phagocytes, NK cells) and molecules (complement, cytokines).
- Acquired immunity: It develops after contact with the antigen and is specific and long -term. It includes cellular immunity (T cells) and humoral immunity (B cells and antibodies).
  - Active immunity: It develops after the infection or vaccination, when the body itself produces antibodies.
  - Passive immunity: It develops upon receipt of ready -made antibodies, for example, from mother to child through placenta or breast milk.
Factors affecting immunity:
- Age: Immunity weakens with age (immunostation).
- Nutrition: The lack of nutrients weakens the immune system.
- Stress: Chronic stress suppresses immunity.
- Dream: The lack of sleep reduces the immune function.
- Physical activity: Moderate physical activity strengthens the immunity, while excessive loads can weaken it.
- Chronic diseases: Some diseases, such as diabetes and HIV, weaken the immunity.
- Medicines: Some drugs, such as corticosteroids, can suppress the immune system.
- Environmental factors: Environmental pollution and the effects of toxins can weaken the immune system.
- Genetics: A genetic predisposition can affect the immune function.
Signs of weakened immunity:
- Frequent colds and infections
- Slow wound healing
- Chronic fatigue
- Allergies
- Problems with digestion
- Skin rashes
- Frequent exacerbations of chronic diseases

Section 2: Bad to maintain immunity: review and mechanisms of action

Biologically active additives (dietary supplements) can be useful for maintaining immunity, especially during periods of increased risk of diseases. It is important to understand that dietary supplements are not a replacement for good nutrition and a healthy lifestyle, but serve only to addition to them.

Vitamin C (ascorbic acid):
- The mechanism of action:
  - Antioxidant: protects the cells from damage caused by free radicals.
  - Participates in the synthesis of collagen: necessary for the health of the skin and mucous membranes, which are barriers to infections.
  - It stimulates the function of immune cells: enhances the activity of phagocytes and NK cells.
  - Supports the production of interferon: important cytokine to combat viruses.
- Recommended dosages: 500-1000 mg per day.
- Advantages: Widely accessible, well studied, safe in moderate doses.
- Precautions: It can cause a stomach disorder at high doses.
Vitamin D (cholegalciferol):
- The mechanism of action:
  - It regulates the expression of genes associated with immunity: affects the activity of immune cells.
  - Enhances antimicrobial protection: stimulates the production of antimicrobial peptides.
  - Improves the function of phagocytes: helps the destruction of pathogens.
  - Reduces the risk of developing autoimmune diseases: regulates immune reactions.
- Recommended dosages: 2000-5000 IU per day (depending on the level of vitamin D in the blood).
- Advantages: It is important for the health of bones and immunity, especially in winter.
- Precautions: High doses can lead to hypercalcemia. It is necessary to control the level of vitamin D in the blood.
Zinc:
- The mechanism of action:
  - It is necessary for the development and functioning of immune cells: it is important for T-cells, B cells and NK cells.
  - Participates in the synthesis of DNA and RNA: necessary for the growth and division of cells of the immune system.
  - Antioxidant: protects the cells from damage.
  - Supports the integrity of the mucous membranes: a barrier for infections.
- Recommended dosages: 15-30 mg per day.
- Advantages: Enhances immunity, reduces the duration of the cold.
- Precautions: High doses can cause nausea and vomiting, as well as violate the assimilation of copper.
Selenium:
- The mechanism of action:
  - Antioxidant: is part of glutathioneperoxidase, an enzyme that protects cells from oxidative stress.
  - It is necessary for the functioning of immune cells: it affects the activity of T-cells and NK cells.
  - Enhances antivirus protection: contributes to the destruction of viruses.
- Recommended dosages: 55-200 mcg per day.
- Advantages: It is important for the immunity and health of the thyroid gland.
- Precautions: High doses can cause toxicity (selenosis).
Probiotics:
- The mechanism of action:
  - They improve the composition of the intestinal microbiots: they compete with pathogenic bacteria and strengthen the barrier function of the intestine.
  - They stimulate the immune system: they activate immune cells in the intestines and modulate immune reactions.
  - Increase antibodies: increase the level of IGA, antibodies that protects the mucous membranes.
- Recommended dosages: Depend on a specific strain and product. It is necessary to follow the manufacturer’s instructions.
- Advantages: Improve digestion, strengthen immunity, reduce the risk of allergies.
- Precautions: Bloating and other gastrointestinal symptoms in some people can cause.
SOUTINATEA:
- The mechanism of action:
  - It stimulates the immune system: activates phagocytes, NK cells and increases the production of cytokines.
  - It has antiviral and antibacterial properties: inhibits the growth of pathogens.
  - Improves the barrier function of the mucous membranes: protects against infections.
- Recommended dosages: Depend on a specific product. It is necessary to follow the manufacturer’s instructions.
- Advantages: Strengthens the immunity, reduces the duration of the cold.
- Precautions: It can cause allergic reactions in people with allergies to plants of the family of compound. Not recommended for people with autoimmune diseases.
Black Buzina (Sambucus Nigra):
- The mechanism of action:
  - Contains anthocyans: has antioxidant and anti -inflammatory properties.
  - Inhibits the replication of viruses: prevents the reproduction of viruses in cells.
  - It stimulates the immune system: increases the production of cytokines.
- Recommended dosages: Depend on a specific product. It is necessary to follow the manufacturer’s instructions.
- Advantages: Strengthens immunity, reduces the duration and severity of a cold and influenza.
- Precautions: It can cause nausea and vomiting when using immature berries.
Garlic (Allium sativum):
- The mechanism of action:
  - Contains allicin: has antibacterial, antiviral and antifungal properties.
  - It stimulates the immune system: activates immune cells and increases the production of cytokines.
  - Antioxidant: protects the cells from damage.
- Recommended dosages: 1-2 cloves of fresh garlic per day or an equivalent amount in the form of dietary supplements.
- Advantages: Strengthens immunity, reduces the risk of infections.
- Precautions: It can cause unpleasant odor from the mouth, heartburn and disorder of the stomach.
Beta-glucan:
- The mechanism of action:
  - They stimulate the immune system: they activate macrophages and other immune cells.
  - Enhanced antimicrobial protection: increase the production of antibodies and cytokines.
  - Improve the function of immune cells: they contribute to the destruction of pathogens.
- Recommended dosages: Depend on the source and product. It is necessary to follow the manufacturer’s instructions.
- Advantages: Strengthen the immunity, reduce the risk of developing upper respiratory tract infections.
- Precautions: Bloating and other gastrointestinal symptoms in some people can cause.
Curcumin (Curcuma longga):
- The mechanism of action:
  - Antioxidant: protects the cells from damage caused by free radicals.
  - Anti -inflammatory agent: reduces inflammation in the body.
  - Immunomodulator: regulates immune reactions.
- Recommended dosages: 500-2000 mg per day. For better absorption, it is recommended to take with piperin (black pepper).
- Advantages: Strengthens immunity, reduces the risk of chronic diseases.
- Precautions: It can cause a stomach disorder in some people.
Small Andrographis (Andrographis Paniculata):
- The mechanism of action:
  - Immunomodulator: stimulates the activity of immune cells.
  - Antiviral and antibacterial effect: inhibits the growth of pathogens.
  - Anti -inflammatory action: reduces inflammation.
- Recommended dosages: Depend on a specific product. It is necessary to follow the manufacturer’s instructions.
- Advantages: Strengthens immunity, helps with colds and flu.
- Precautions: It can cause gastrointestinal disorders and allergic reactions. Not recommended for pregnant and lactating women.
Lysine:
- The mechanism of action:
  - It is necessary for protein synthesis, including antibodies.
  - Inhibits the replication of herpes virus.
  - Participates in the formation of collagen, important for the health of the skin and mucous membranes.
- Recommended dosages: 500-1000 mg per day.
- Advantages: Supports immunity, helps with herpes.
- Precautions: It rarely causes side effects, but can cause gastrointestinal disorders at high doses.
Cat Claw (Uncaria Tomentosa):
- The mechanism of action:
  - Immunomodulator: stimulates the activity of immune cells.
  - Anti -inflammatory action: reduces inflammation.
  - Antioxidant: protects the cells from damage.
- Recommended dosages: Depend on a specific product. It is necessary to follow the manufacturer’s instructions.
- Advantages: Supports immunity, can help with arthritis.
- Precautions: It can cause gastrointestinal disorders and allergic reactions. It is not recommended for pregnant and lactating women, as well as people with autoimmune diseases.
Ginger (Zingiber Officinale):
- The mechanism of action:
  - Anti -inflammatory effect: contains gingorols that reduce inflammation.
  - Antioxidant: protects the cells from damage.
  - Immunomodulator: stimulates the activity of immune cells.
- Recommended dosages: 1-3 grams of fresh ginger per day or an equivalent amount in the form of dietary supplements.
- Advantages: Supports immunity, helps with colds and nausea.
- Precautions: It can cause heartburn and disorder of the stomach in some people.

Section 3: How to choose and take dietary supplements for immunity

The selection and receiving dietary supplements for immunity requires an attentive approach and consultation with a specialist. Incorrect choice or dosage can not only not benefit, but also harm health.

Consultation with a doctor or nutritionist:
- Before taking any dietary supplements, it is necessary to consult a doctor or nutritionist. A specialist will help to determine which dietary supplements you really need, given your health status, lifestyle and possible contraindications.
The choice of quality products:
- Bad only from trusted manufacturers and in pharmacies or specialized stores. Pay attention to quality certificates and compliance with standards.
- Avoid fakes and poor -quality products. Carefully study the composition and make sure that there are no harmful additives or impurities in it.
Studying the composition and dosages:
- Carefully study the composition of the dietary supplement and make sure that it contains the ingredients you need in the right dosage.
- Follow the recommended dosages indicated on the packaging or prescribed by the doctor. Do not exceed the dosage, as this can lead to side effects.
Accounting for possible interactions with drugs:
- Some dietary supplements can interact with the medicines that you take. Be sure to inform the doctor about all the dietary supplements that you accept to avoid unwanted interactions.
Accounting of contraindications:
- Some dietary supplements have contraindications. Carefully study the contraindications before starting and make sure that you have no restrictions.
Individual tolerance:
- Each organism is individual, and the reaction to dietary supplements can be different. Start with a small dose and gradually increase it, watching your condition.
- When any side effects appear, stop taking dietary supplements and consult a doctor.
Bad storage:
- Keep dietary supplements in accordance with the instructions indicated on the packaging. Usually they should be stored in dry, cool and protected place from light.
- Do not use dietary supplements with an expired shelf life.
The combination of dietary supplements with a healthy lifestyle:
- Bades are not a replacement for a healthy lifestyle. To maintain immunity, you need to eat properly, regularly engage in physical exercises, sprinkle and avoid stress.
- Bades should be considered as an addition to a healthy lifestyle, and not as its replacement.

Section 4: Power to strengthen immunity

Food plays a key role in maintaining immunity. A balanced diet rich in vitamins, minerals, antioxidants and other beneficial substances helps to strengthen the immune system and protect the body from diseases.

The basic principles of nutrition for immunity:
- Variety: Turn on in your diet a variety of foods from all food groups: vegetables, fruits, berries, herbs, cereals, legumes, nuts, seeds, meat, fish, dairy products.
- Balance: Support the balance between proteins, fats and carbohydrates. Proteins are necessary for the synthesis of antibodies and immune cells, fats are necessary for the absorption of fat -soluble vitamins, and carbohydrates for energy.
- Regularity: Eat regularly, do not skip food meals. This will help maintain a stable blood sugar and provide the body with the necessary nutrients.
- Moderation: Do not overeat. Excessive calories can lead to obesity and weakening of immunity.
- Hydration: Drink enough water (at least 1.5-2 liters per day). Water is necessary for the normal functioning of all organs and systems, including immune.
Products useful for immunity:
- Vegetables and fruits:
  - Citrus fruits (oranges, lemons, grapefruits): Rich in vitamin C, which strengthens immunity.
  - Berries (blueberries, cranberries, raspberries, strawberries): Contain antioxidants that protect the cells from damage.
  - Red pepper: Rich in vitamin C and beta-carotene.
  - Broccoli: Contains vitamins C, E and antioxidants.
  - Garlic and onions: Have antibacterial and antiviral properties.
  - Spinach: Contains vitamins C, E and antioxidants.
  - Ginger: It has anti -inflammatory properties.
  - Sweet potato: Rich in beta-carotene.
- Protein products:
  - Low -fat meat (chicken, turkey): The source of the protein necessary for the synthesis of antibodies.
  - Fish (salmon, tuna, sardins): Omega-3 fatty acids are rich, which have anti-inflammatory properties.
  - Eggs: Source of protein and vitamins.
  - Legumes (beans, peas, lentils): Source of protein and fiber.
- Cereals and nuts:
  - Oatmeal: Contains beta-glucans that strengthen immunity.
  - Nuts (almonds, walnuts, cashew): Source of vitamin E and antioxidants.
  - Seeds (flax seeds, chia, sunflower): The source of omega-3 fatty acids and fiber.
- Dairy products:
  - Yogurt: Contains probiotics that improve the composition of the intestinal microbiots.
  - Kefir: It also contains probiotics.
Products that should be limited or excluded from the diet:
- Sweet: Excess sugar weakens the immune system.
- Processed products (fast food, semi-finished products): Contain little nutrients and many harmful additives.
- Transfiners (margarine, hydrogenated oils): Have pro -inflammatory properties.
- Alcohol: In large quantities, immunity weakens.
- Caffeine: In excess can cause stress and weaken the immune system.

Section 5: Lifestyle to strengthen immunity

In addition to nutrition, the lifestyle plays an important role in maintaining immunity. Healthy habits help strengthen the immune system and protect the body from diseases.

Regular physical activity:
- Moderate physical activity (30-60 minutes a day) strengthens the immunity, improves blood circulation and reduces the risk of chronic diseases.
- Choose the types of activity that you like: walking, running, swimming, cycling, dancing, etc.
- Avoid excessive physical exertion that can weaken the immune system.
Healthy sleep:
- The lack of sleep reduces the immune function. Try to sleep at least 7-8 hours a day.
- Observe sleep mode: go to bed and get up at the same time every day.
- Create comfortable sleeping conditions: silence, darkness, cool temperature.
Stress management:
- Chronic stress suppresses the immune system. Find the ways to cope with stress: meditation, yoga, breathing exercises, walking in nature, communication with friends and relatives.
Refusal of smoking and restriction of alcohol use:
- Smoking and alcohol abuse weaken the immune system and increase the risk of infections and other diseases.
Hygiene:
- Wash your hands with soap regularly, especially before meals, after visiting public places and after contact with sick people.
- Follow hygiene rules when cooking.
- Ventify the room and do wet cleaning.
Vaccination:
- Vaccination is an effective way to protect against infectious diseases. Consult a doctor about the need to vaccinate against influenza, pneumococcal infection and other diseases.
Staying in the fresh air and the sun:
- Regular walks in the fresh air and the effects of sunlight help to strengthen immunity and develop vitamin D.
Avoiding contact with sick people:
- During periods of increased risk of diseases, try to avoid contact with sick people and observe precautions (wearing a mask, using antiseptics).

Section 6: Immunity and age: features and needs

The immune system is changing with age, and the need for maintaining immunity also changes. It is important to consider age -related features and take appropriate measures to strengthen immunity at different stages of life.

Immunity in children:
- The immune system of children is at the stage of development and has not yet been fully formed.
- Children are more susceptible to infections than adults.
- An important role in the formation of immunity is played by breastfeeding, which provides the baby with antibodies and other protective factors.
- It is necessary to comply with the vaccination schedule in order to protect the child from dangerous infectious diseases.
- It is important to provide the child with a full nutrition, a sufficient amount of sleep and physical activity.
Immunity in adults:
- The immune system of adults usually operates effectively, but can weaken under the influence of various factors: stress, malnutrition, lack of sleep, chronic diseases.
- It is important to maintain a healthy lifestyle, eat right, regularly engage in physical exercises, get enough sleep and avoid stress.
- It is necessary to undergo regular medical examinations and treat chronic diseases in a timely manner.
- Vaccination from influenza and other infections is recommended for adults, especially for people over 65 years of age and people with chronic diseases.
Immunity in the elderly (immunostation):
- With age, the immune system weakens (immunostation).
- In older people, the amount and activity of immune cells decreases, which makes them more susceptible to infections and chronic diseases.
- Vaccination is less effective in older people.
- It is important to maintain a healthy lifestyle, eat right, regularly engage in physical exercises, get enough sleep and avoid stress.
- It is necessary to ensure sufficient intake of vitamin D, zinc and other nutrients necessary to maintain immunity.
- Consultation with a doctor is recommended for selecting the optimal strategy for maintaining immunity in old age.

Section 7: Immunity and pregnancy: support for the health of the mother and child

Pregnancy has a significant impact on the woman’s immune system. The immunity during pregnancy changes to ensure tolerance to the fetus, which is half consists of the genetic material of the father. It is important to maintain the immunity of a pregnant woman for the health of both the mother and the child.

Features of immunity during pregnancy:
- Reducing cellular immunity: the body suppresses cellular immunity to prevent fetal rejection.
- Strengthening humoral immunity: the production of antibodies, which protect the mother and fruit from infections, intensify.
- Increased susceptibility to some infections: pregnant women are more susceptible to influenza, leatherosis and other infections.
Support for immunity during pregnancy:
- Nutrition:
  - A balanced diet rich in vitamins, minerals and antioxidants.
  - Sufficient protein consumption for the development of the fetus and the synthesis of antibodies.
  - Reception of polyvitamins for pregnant women as prescribed by a doctor.
  - Limiting the use of sweet, processed products and trans fats.
- Healthy lifestyle:
  - Regular physical activity (moderate exercises recommended by a doctor).
  - Healthy sleep (at least 7-8 hours a day).
  - Stress management (meditation, yoga, communication with loved ones).
  - Refusal of smoking and alcohol.
- Vaccination:
  - The flu vaccination is recommended during pregnancy.
  - It is necessary to consult a doctor about the need for other vaccination.
- Bad:
  - Reception of vitamin D, zinc and probiotics as prescribed by a doctor.
  - Avoid taking dietary supplements that can be contraindicated during pregnancy.
- Hygiene:
  - Regular wash of the hands.
  - Avoiding contact with sick people.
The child’s immunity:
- Maternal antibodies: the child receives antibodies from the mother through the placenta and breast milk, which provides him with passive immunity in the first months of life.
- Breastfeeding: breast milk contains antibodies, probiotics and other protective factors that strengthen the child’s immunity.
- Vaccination: it is necessary to observe a vaccination schedule in order to protect the child from dangerous infectious diseases.

Section 8: Immunity and autoimmune diseases: features and approaches

Autoimmune diseases arise when the immune system erroneously attacks its own cells and tissues of the body. Maintaining immunity in autoimmune diseases requires a special approach aimed at modulating the immune system, and not at its stimulation.

Features of immunity in autoimmune diseases:
- Disregulation of the immune system: the immune system loses the ability to distinguish between its own and other people’s cells.
- Autoantothyds: the body produces antibodies directed against its own cells and tissues.
- Chronic inflammation: autoimmune diseases are characterized by chronic inflammation, which damages organs and tissues.
Approaches to maintaining immunity in autoimmune diseases:
- Drug therapy:
  - Immunosuppressors: drugs that suppress the immune system.
  - Anti -inflammatory drugs: drugs that reduce inflammation.
  - Biological drugs: drugs that affect certain components of the immune system.
- Nutrition:
  - Anti -inflammatory diet: restriction of products that cause inflammation (sugar, processed foods, trans fats).
  - An increase in products of products that have anti-inflammatory properties (vegetables, fruits, berries, omega-3 fatty acids).
  - The exclusion of products for which there is individual intolerance.
- Healthy lifestyle:
  - Regular physical activity (moderate exercises recommended by a doctor).
  - Healthy sleep (at least 7-8 hours a day).
  - Stress management (meditation, yoga, communication with loved ones).
  - Refusal of smoking and alcohol.
- Bad:
  - Probiotics: they can help improve the composition of the intestinal microbiots and modulate the immune system.
  - Omega-3 fatty acids: have anti-inflammatory properties.
  - Vitamin D: can help regulate the immune system.
  - Kurkumin: has anti -inflammatory and antioxidant properties.
  - It is necessary to consult a doctor before taking any dietary supplements, as some of them can stimulate the immune system and aggravate the condition.
Dietary supplements that should be avoided with autoimmune diseases:
- Echinacea: can stimulate the immune system and aggravate the condition.

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