How to improve immunity with dietary supplements: practical tips

How to improve immunity with dietary supplements: practical tips

I. Fundamentals of the immune system: understanding of key components and processes.

To effectively use dietary supplements to strengthen immunity, it is necessary to understand the basics of the immune system. The immune system is a complex network of cells, tissues and organs that protects the body from harmful pathogens, such as bacteria, viruses, fungi and parasites. It also helps to remove damaged or abnormal cells from the body, preventing the development of cancer.

A. Inborn immunity: the first line of protection.

Congenital immunity is the first line of the body’s defense. It provides an immediate, but non -specific response to the invasion of pathogens. Key components of congenital immunity include:

1. Physical barriers: Leather, mucous membranes, tears, saliva and gastric juice. The skin forms a physical barrier that prevents the penetration of microorganisms. The mucous membranes lining the respiratory tract and the gastrointestinal tract contain substances that capture and remove pathogens. Tears and saliva contain lysozyme, an enzyme that destroys the cell walls of bacteria. Gastric juice contains hydrochloric acid, which kills many microorganisms.

2. Cells of congenital immunity:

   • Phagocytes (macrophages, neutrophils, dendritic cells): These cells absorb and digest pathogens and other foreign substances. Macrophages play an important role in the presentation of antigens (fragments of pathogens) T-cells, initiating an adaptive immune response. Neutrophils are the most common white blood cells and are one of the first to respond to infection. Dandritic cells capture antigens in peripheral tissues and migrate to the lymph nodes, where they represent antigens of T-cells.
   • Natural killers (NK cells): These cells destroy cells infected with viruses or cancer cells. NK cells recognize the target cells by the absence of molecules of the main histocompatibility complex of class I (MHC-I) on their surface, which is a common way for viruses to decline from the immune response.
   • Oblast cells: These cells release histamine and other inflammation mediators in response to allergens or tissue damage.

3. Congenital immunity proteins:

   • Complement: This is a protein system that helps to destroy pathogens, causing their lysis (destruction of the cell membrane), opsonizing them (covering them with substances that facilitate phagocytosis) or activating inflammation.
   • Interferon: These are cytokines (signal molecules) that are produced by cells in response to a viral infection. Interferons suppress the replication of viruses and activate other immune cells.

4. Inflammation: Inflammation is a protective reaction of the body to injury or infection. The characteristic signs of inflammation include redness, edema, heat and pain. Inflammation helps isolate the infection, attract immune cells to the place of damage and promote tissue healing. However, chronic inflammation can be harmful and associated with various diseases, such as cardiovascular diseases, diabetes and cancer.

B. Adaptive immunity: a specific and long -term answer.

Adaptive immunity is a later, but more specific response to infection. It develops in response to the effects of antigens and provides long -term protection. The key components of adaptive immunity include:

1. Lymphocytes:

   • T-cells: T-cells recognize antigens presented on the surface of other cells, and play an important role in coordinating the immune response. There are several types of T cells, including:
     • T-helpers (CD4+ T-cells): They help activate other immune cells, such as B-cells and cytotoxic T cells.
     • Cytotoxic T cells (CD8+ T-cells): They destroy cells infected with viruses or cancer cells.
     • Regulatory T cells (Treg): They suppress the immune response, preventing autoimmune and allergic reactions.
   • B-cells: B cells produce antibodies that bind to antigens and neutralize them or relieve their phagocytosis. Antibodies can also activate complement.

2. Antigen -representative cells (APC): APC, such as dendritic cells, macrophages and B cells, capture antigens and represent them to T-cells. This is necessary to activate an adaptive immune response.

3. Antibodies (immunoglobulins): Antibodies are proteins that are produced in cells in response to the effects of antigens. There are five main classes of antibodies: IgG, IGM, IGA, IGE and IGD. Each class of antibodies has different functions. For example, IgG is the most common type of antibodies in the blood and protects against bacteria and viruses. IGA is contained in the mucous membranes and protects from respiratory tract infections and gastrointestinal tract. IgE is involved in allergic reactions.

4. Immunological memory: After exposure to the antigen, an adaptive immune system forms immunological memory. This means that with repeated effects of the same antigen, the immune response will be faster and stronger. This is the basis of vaccination.

C. Factors affecting the immune system.

Many factors can affect the immune system, including:

1. Age: The immune system becomes less effective with age. This is due to a decrease in the quantity and function of immune cells.
2. Nutrition: Insufficient nutrition can weaken the immune system. Vitamins A, C, D, E, B6 and B12, as well as zinc, selenium and iron minerals are especially important for immunity.
3. Stress: Chronic stress can suppress the immune system. Stress releases hormones, such as cortisol, which can suppress the function of immune cells.
4. Dream: The lack of sleep can weaken the immune system. During sleep, the body produces cytokines that help fight infection.
5. Exercise: Moderate physical exercises can improve immune function. However, excessive physical exercises can suppress the immune system.
6. Diseases: Some diseases, such as HIV/AIDS, cancer and autoimmune diseases, can weaken the immune system.
7. Medicines: Some drugs, such as corticosteroids and immunosuppressants, can suppress the immune system.
8. Environment: The influence of environmental pollutants, such as tobacco smoke and air pollution, can weaken the immune system.

II. Bad for immunity: review and scientific rationale.

Bades (biologically active additives) can play an auxiliary role in maintaining and strengthening the immune system. However, it is important to remember that dietary supplements are not a replacement for a healthy lifestyle, which includes a balanced diet, regular physical exercises, sufficient sleep and stress. Before taking any dietary supplements, it is recommended to consult a doctor.

A. Vitamins:

1. Vitamin C (ascorbic acid): Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It also plays an important role in the function of immune cells, such as neutrophils and lymphocytes. Vitamin C helps stimulate the production and activity of immune cells, and also supports the function of barrier tissues, such as skin and mucous membranes. Studies have shown that the intake of vitamin C can reduce the duration and severity of the cold. The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. With a cold or influenza, the dose can be increased to 1000-2000 mg per day. Sources of vitamin C: citrus fruits, kiwi, strawberries, bell pepper, broccoli.

2. Vitamin D (calciferol): Vitamin D plays an important role in the regulation of the immune system. It helps to activate immune cells, such as macrophages and T cells, and enhances their ability to fight infection. Vitamin D deficiency is associated with an increased risk of infectious diseases such as flu and respiratory infections. Vitamin D can also help reduce inflammation. The recommended daily dose of vitamin D is 600 IU (international units) for adults. Many people experience a deficiency of vitamin D, especially in the winter months, so it may be necessary to take the additives of vitamin D. Sources of vitamin D: fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, juices). Sunlight also promotes the production of vitamin D in the skin.

3. Vitamin E (Tokoferol): Vitamin E is another powerful antioxidant that protects cells from damage by free radicals. It also supports the function of immune cells and helps to reduce inflammation. Vitamin E can improve the immune function in older people. The recommended daily dose of vitamin E is 15 mg. Sources of vitamin E: vegetable oils (sunflower, almond, olive), nuts (almonds, hazelnuts), seeds (sunflower seeds), avocado.

4. Vitamin A (Retinol): Vitamin A plays an important role in maintaining the integrity of the mucous membranes, which are an important barrier against infection. It also participates in the development and functioning of immune cells, such as T cells and B cells. Vitamin A deficiency can increase susceptibility to infections, especially respiratory. The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women. Sources of vitamin A: liver, egg yolks, dairy products, as well as foods rich in beta carotene (carrots, sweet potatoes, pumpkin, spinach). It is important to note that excessive consumption of vitamin A can be toxic.

5. B vitamins B: B vitamins B (B6, B12, folic acid) play an important role in maintaining a healthy immune system. Vitamin B6 is necessary for the production of immune cells and antibodies. Vitamin B12 is necessary for dividing cells and the functioning of immune cells. Folic acid is also important for dividing cells and the development of immune cells. B vitamins deficiency can weaken the immune system and increase susceptibility to infections. Sources of B vitamins B: meat, poultry, fish, eggs, dairy products, whole grain products, legumes, dark green leafy vegetables.

B. Minerals:

1. Zinc: Zinc is an important mineral for immune function. It is necessary for the development and functioning of immune cells, such as T cells, B cells and NK cells. Zinc also helps to protect the cells from damage by free radicals. Zinc deficiency is associated with an increased risk of infectious diseases. Zinc can help reduce the duration and severity of the cold. The recommended daily dose of zinc is 11 mg for men and 8 mg for women. Sources of zinc: red meat, poultry, seafood (oysters, crabs), legumes, nuts, seeds.

2. Selenium: Selenium is an antioxidant that protects the cells from damage by free radicals. It also plays an important role in the function of immune cells and helps to reduce inflammation. Selenium deficiency is associated with an increased risk of infectious diseases and cancer. Selenium can strengthen the immune response to the vaccines. The recommended daily dose of selenium is 55 μg. Sources of Selena: Brazilian nuts, tuna, mech fish, turkey, chicken, eggs, sunflower seeds.

3. Iron: Iron is necessary for the growth and functioning of immune cells, especially lymphocytes. Iron deficiency can weaken the immune system and increase susceptibility to infections. However, an excess of iron can also be harmful, so it is important to maintain a healthy level of iron. The recommended daily dose of iron is 8 mg for men and 18 mg for women (to menopause). Sources of iron: red meat, poultry, fish, legumes, dark green leafy vegetables, iron enriched products.

4. Copper: Copper plays an important role in the function of immune cells, such as neutrophils and macrophages. The shortage of copper can weaken the immune system and increase susceptibility to infections. The recommended daily dose of copper is 900 mcg. Sources of copper: seafood, nuts, seeds, legumes, liver.

C. Plant drugs and other additives:

1. SOUTINATEA: Echinacea is a herbaceous plant that is traditionally used to treat colds and influenza. It is believed that echinacea stimulates the immune system, increasing the production and activity of immune cells. Some studies have shown that echinacea can reduce the duration and severity of the cold, but the research results are ambiguous. Echinacea is available in various forms, including capsules, tablets, tinctures and teas.

2. Garlic: Garlic contains allicin, a compound that has antimicrobial and antiviral properties. Garlic can help strengthen the immune system and protect against infections. Some studies have shown that garlic can reduce the duration and severity of a cold. Garlic can be eaten fresh or in the form of additives.

3. Ginger: Ginger has anti -inflammatory and antioxidant properties. It can help strengthen the immune system and protect against infections. Ginger can also help alleviate the symptoms of colds and influenza, such as sore throat and cough. Ginger can be eaten fresh, in the form of tea or in the form of additives.

4. Probiotics: Probiotics are living microorganisms that bring health benefits when they are used in adequate quantities. Probiotics can help strengthen the immune system, improving intestinal health. A healthy intestine is important for immunity, since most of the immune cells are in the intestines. Probiotics can help increase the amount of beneficial bacteria in the intestines and reduce the amount of harmful bacteria. Probiotics can help prevent and treat diarrhea caused by antibiotics, as well as other gastrointestinal disorders. Sources of probiotics: yogurt, kefir, sauerkraut, kimchi, tea mushroom, as well as probitics additives.

5. Beta-glucan: Beta-glucans are polysaccharides contained in the cell walls of mushrooms, yeast, bacteria and some plants. They stimulate the immune system, activating macrophages and other immune cells. Beta-glucans can help strengthen the immune system and protect against infections. They can also help reduce cholesterol and improve blood sugar.

6. Curcumin: Kurkumin is an active connection contained in turmeric. It has anti -inflammatory and antioxidant properties. Kurkumin can help strengthen the immune system and protect against infections. It can also help alleviate the symptoms of inflammatory diseases such as arthritis.

7. Elder (Sambucus nigra): Buzina contains antioxidants and has antiviral properties. Studies have shown that an elderberry extract can reduce the duration and severity of the flu. Buzina is available in various forms, including syrups, capsules and candies.

III. Practical tips on the use of dietary supplements to strengthen immunity.

A. Consultation with a doctor:

Before taking any dietary supplements to strengthen immunity, you need to consult a doctor. The doctor can evaluate your health status, determine if you have any nutrient deficits, and advise which dietary supplements can be useful to you. The doctor can also warn about possible interactions between dietary supplements and the medicines that you take.

B. The choice of high -quality dietary supplements:

It is important to choose high -quality dietary supplements from reliable manufacturers. Not all dietary supplements are the same, and some may contain ingredients that are not on the list, or ingredients in irregular doses. Look for dietary supplements that were tested by the third party to cleanliness and efficiency. The third party is an independent organization that checks dietary supplements for compliance with quality standards.

C. Dosage and duration of the reception:

It is important to observe the recommended dosage and duration of dietary supplements. Do not take more dietary supplements than recommended, as it can be harmful to your health. Some dietary supplements can be taken constantly, while others should be taken only for a certain period of time. Consult a doctor or pharmacist to find out how to take dietary supplements.

D. Individual approach:

There is no universal approach to strengthening immunity. What works for one person may not work for another. It is important to consider your individual needs and health status when choosing dietary supplements. The doctor can help you develop an individual plan for strengthening immunity.

E. A combination of dietary supplements with a healthy lifestyle:

Bades are only an addition to a healthy lifestyle. They cannot replace a balanced diet, regular physical exercises, sufficient sleep and stress. To strengthen immunity, you must adhere to a healthy lifestyle.

F. Observation of the reaction of the body:

After the start of taking dietary supplements, it is important to monitor the reaction of the body. If you notice any side effects, stop taking a dietary supplement and consult a doctor.

IV. Examples of dedary reception schemes for various situations.

A. Prevention of colds and flu:

• Vitamin C: 500-1000 mg per day.
• Vitamin D: 2000-4000 IU per day (especially in the winter months).
• Zinc: 15-30 mg per day.
• Probiotics: daily to maintain intestinal health.
• Echinacea: According to the instructions on the packaging (short -term course).

B. Recovery after illness:

• Vitamin C: 1000-2000 mg per day.
• Vitamin D: 4000-5000 IU per day.
• Zinc: 30-50 mg per day.
• Probiotics: to restore intestinal microflora after taking antibiotics.
• Beta-glucans: to stimulate the immune system.

C. Support for immunity during stress:

• B vitamins B: To maintain the nervous system and immunity.
• Vitamin C: 500-1000 mg per day.
• Magnesium: to reduce stress and maintain immune function.
• Adaptogens (for example, Ashvaganda, Rhodiola Pink): To increase stress resistance.

D. Support for immunity in the elderly:

• Vitamin D: 2000-4000 IU per day.
• Vitamin B12: To maintain the function of the nervous system and immunity.
• Zinc: 15-30 mg per day.
• Probiotics: to maintain intestinal health.
• Multivitamins: to provide the body with the necessary nutrients.

V. Cautions and contraindications.

• Allergic reactions: Some people may have allergies to certain dietary supplements. Before taking a dietary supplement, you need to make sure that you do not have an allergy to its components.
• Interactions with drugs: Some dietary supplements can interact with the medicines that you take. Be sure to inform your doctor about all the dietary supplements that you accept so that he can check the availability of possible interactions.
• Pregnancy and breastfeeding: Some dietary supplements can be dangerous for pregnant and lactating women. Before taking a dietary supplement during pregnancy or breastfeeding, you need to consult a doctor.
• Diseases: People with certain diseases, such as autoimmune diseases, kidney diseases or liver disease, should be careful with caution. Before starting a dietary supplement, you need to consult a doctor.
• Overdose: Acceptance of too much dietary supplements can be harmful to your health. It is important to follow the recommended dosage of dietary supplements.
• Do not replace medicines with dietary supplements: Bades are not medicines and should not be used to replace the drugs prescribed by the doctor.

VI. Additional factors to strengthen immunity.

In addition to taking dietary supplements, there are other important factors that help strengthen the immune system:

• Balanced nutrition: Eat a variety of foods rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats. Limit the consumption of processed products, sugar and saturated fats.
• Regular physical exercises: Take physical exercises of moderate intensity at least 30 minutes a day of the week of the week.
• Sufficient sleep: Sleep at least 7-8 hours a day.
• Stress management: Find healthy ways to control stress, such as yoga, meditation or communication with friends and family.
• Refusal of smoking and moderate alcohol use: Smoking and excessive alcohol consumption can weaken the immune system.
• Regular hand washing: Wash your hands with soap and water regularly to prevent the spread of infections.
• Vaccination: Make vaccinations from diseases from which there is a vaccine.
• Avoid contact with sick people: Try to avoid contact with people who get sick.
• Maintain healthy weight: Obesity can weaken the immune system.
• Spend time in the fresh air: Spend the time in the fresh air to get enough vitamin D.
• Avoid hypothermia: Hypothermia can weaken the immune system.

VII. Scientific research and evidence.

It is important to approach the use of dietary supplements from the perspective of evidence -based medicine. Despite the fact that many dietary supplements are traditionally used to strengthen immunity, not all of them have a sufficient scientific base confirming their effectiveness. When choosing dietary supplements, you should focus on the results of clinical research and the recommendations of doctors. Critically evaluate the information received from various sources, and give preference to proven and reliable data. Remember that dietary supplements are not panacea and should be used in combination with other measures aimed at maintaining a healthy lifestyle. Regularly monitor new scientific publications devoted to the study of the influence of dietary supplements on the immune system to keep abreast of the latest achievements in this area.