How to strengthen immunity with dietary supplements: an overview of effective means - Yes Global продукция

Section 1: Immune system: Fundamentals and factors affecting its functioning

The immune system is a complex complex of organs, tissues, cells and molecules that function to protect the body from pathogenic microorganisms, including bacteria, viruses, fungi and parasites, as well as from own abnormal cells, for example, cancer. Her work is based on the ability to distinguish between “her” and “alien” and destroy everything that poses a threat.

1.1. The components of the immune system:

Cellular immunity: It is carried out by cells such as T-lymphocytes (T-killers, T-highpers, T-regulators), NK cells (natural killers) and macrophages. T-killers destroy infected cells, T-highpers coordinate the immune response, T-regulators suppress excess immune activity, NK cells destroy tumor and infected cells without prior sensitization, and macrophages absorb and digest pathogens and cells.
Humoral immunity: It is provided by antibodies (immunoglobulins) produced by B lymphocytes. Antibodies bind to antigens (molecules on the surface of pathogens), neutralize them or facilitate their destruction by other cells of the immune system. There are various antibodies (IgG, Iga, IgM, Ige, IGD), each of which performs certain functions.
The organs of the immune system:
- Bone marrow: The formation of all blood cells, including lymphocytes.
- Timus (thymus iron): The ripening place of T-lymphocytes.
- Lymphatic nodes: They filter lymph, contain lymphocytes and macrophages, are activated when antigens are detected.
- Spleen: He filters blood, removes old and damaged blood cells, contains lymphocytes and macrophages.
- Tonsils and adenoids: Located in the throat, protect against infections that fall through the respiratory tract and the digestive tract.
- Payerovs Plashki: Lymphoid formations in the wall of the small intestine are involved in the immune response to antigens coming from food.
Barrier fabrics: The skin, the mucous membranes of the respiratory tract and the digestive tract serve as a physical barrier that prevents the penetration of pathogens. They also contain immune cells and secrete antimicrobials.

1.2. Factors affecting immunity:

Nutrition: The lack of nutrients, especially vitamins (A, C, D, E, B6, B12, folic acid), minerals (zinc, selenium, iron, copper) and protein, weakens the immune system. An unbalanced diet rich in processed products, sugar and trans fats also negatively affects immunity.
Stress: Chronic stress suppresses the immune function, increasing the susceptibility to infections. Cortisol, stress hormone, inhibits the activity of immune cells.
Dream: The lack of sleep weakens immunity, reducing the amount and activity of immune cells. During sleep, the body is restored and produces cytokines that are important for an immune response.
Physical activity: Moderate physical activity strengthens the immunity, improving blood circulation and stimulating the activity of immune cells. However, excessive physical activity can temporarily weaken the immunity.
Age: With age, the immune system weakens (immunostation), which increases susceptibility to infections and reduces vaccination efficiency.
Diseases: Some diseases, such as HIV/AIDS, autoimmune diseases (rheumatoid arthritis, systemic lupus erythematosus), diabetes and cancer, significantly weaken the immune system.
Medicines: Some drugs, such as corticosteroids, immunosuppressants and chemotherapeutic drugs, suppress the immune system.
Environmental factors: Pollution of air, water and soil, the effect of toxic substances and radiation weaken the immunity.
Smoking and alcohol abuse: Smoking and abuse of alcohol have a negative effect on the immune system, increasing susceptibility to infections and increasing the risk of cancer.
Microbiotic intestinal: A healthy intestinal microbiota plays an important role in maintaining immunity. Dysbiosis (microbiotic balance) weakens the immune system.

1.3. Signs of weakened immunity:

Frequent colds and infections (more than 4-6 times a year).
Long -term recovery after diseases.
Chronic fatigue and weakness.
Recurrent infections (herpes, fungal infections).
Slow wound healing.
Problems with digestion (diarrhea, constipation, bloating).
Allergic reactions.
Inflammatory skin diseases (eczema, psoriasis).

Section 2: Bad to strengthen immunity: an overview of effective means

Biologically active additives (dietary supplements) are concentrates of biologically active substances intended for direct intake with food or introduction into food products. They are not drugs, but can have a positive effect on health, including the immune system, subject to the proper application and compliance with recommendations.

2.1. Vitamins:

Vitamin C (ascorbic acid): A powerful antioxidant protects cells from damage by free radicals. It stimulates the production and function of leukocytes, increases the level of interferon (antiviral protein), improves iron absorption. Dosage: 500-1000 mg per day. High doses should be avoided for diseases of the kidneys and gastrointestinal tract.
Vitamin D (cholegalciferol): Regulates the immune response, increases the activity of macrophages and T-lymphocytes, reduces the risk of developing autoimmune diseases. Vitamin D deficiency is associated with increased susceptibility to infections. Dosage: 2000-5000 IU per day (depending on the level of vitamin D in the blood). It is necessary to control the level of vitamin D in the blood to prevent an overdose.
Vitamin A (Retinol): Participates in maintaining the integrity of the mucous membranes, a barrier against infections. Supports the function of T-lymphocytes and NK cells. Dosage: 5000-10000 IU per day. Caution during pregnancy should be observed due to the risk of the teratogenic effect.
Vitamin E (Tokoferol): Antioxidant, protects the cells from damage by free radicals. Improves the function of T-lymphocytes and increases resistance to infections. Dosage: 200-400 IU per day.
B vitamins B: They participate in the metabolism of energy and the functioning of the nervous system, which indirectly affects immunity. Vitamin B6 (pyridoxin) is important for the production of lymphocytes and antibodies. Vitamin B12 (cyanocobalamin) is necessary for cell division, including immune cells. Folic acid is involved in the synthesis of DNA and RNA necessary for the growth and development of immune cells. Dosage: In accordance with the recommendations on the packaging of the vitamin complex.

2.2. Minerals:

Zinc: It is necessary for the development and functioning of immune cells, especially T-lymphocytes and NK cells. It has antiviral activity, reduces the duration of a cold. Dosage: 15-30 mg per day. Long -term intake of high doses of zinc can lead to copper deficiency.
Selenium: Antioxidant, protects the cells from damage by free radicals. Participates in the functioning of immune cells and increases resistance to infections. Dosage: 50-200 mcg per day.
Iron: It is necessary for the formation of hemoglobin, which carries oxygen to cells, including immune cells. Iron deficiency weakens the immune system. Dosage: in accordance with the doctor’s recommendations, after assessing the level of iron in the blood. It is not recommended to take iron drugs without consulting a doctor.
Copper: Participates in the functioning of immune cells and the synthesis of antioxidant enzymes. The shortage of copper weakens the immune system. Dosage: 1-3 mg per day.

2.3. Plant adaptogens:

SOUTINATEA: It stimulates the immune system, increases the activity of macrophages and NK cells, has antiviral and anti-inflammatory activity. Reduces the duration and severity of the cold. Dosage: In accordance with the recommendations on the package. Not recommended for autoimmune diseases.
Ginseng: Adaptogen, increases stress resistance and strengthens the immune system. It stimulates the production of immune cells and increases their activity. Dosage: In accordance with the recommendations on the package. Caution should be observed with increased pressure and insomnia.
Astragal: It stimulates the immune system, increases the activity of T-lymphocytes and NK cells, has antiviral and anti-inflammatory activity. It is traditionally used to prevent colds and influenza. Dosage: In accordance with the recommendations on the package.
Rhodiola pink (golden root): Adaptogen, increases stress resistance and strengthens the immune system. Improves mental and physical performance. Dosage: In accordance with the recommendations on the package.
Eleuterococcus (Siberian ginseng): Adaptogen, increases stress resistance and strengthens the immune system. Improves mental and physical performance. Dosage: In accordance with the recommendations on the package. Caution should be observed at high pressure.

2.4. Other dietary supplements:

Probiotics: They contain living microorganisms that have a beneficial effect on the intestinal microbiota. Improve the immune function, increase resistance to infections and reduce the risk of allergic reactions. Dosage: In accordance with the recommendations on the package. You should choose probiotics containing various strains of bacteria.
Prebiotics: They serve food for beneficial bacteria in the intestines. Improve the growth and activity of probiotics, strengthen the immune system. Examples: inulin, fructoligosaccharides (phos), galactooligosaccharides (state). Dosage: In accordance with the recommendations on the package.
Beta-glucan: Polysaccharides contained in the cell walls of mushrooms, yeast and cereals. They stimulate the immune system, increase the activity of macrophages and NK cells, have antitumor activity. Dosage: In accordance with the recommendations on the package.
Colostrum (colostrum): The first milk produced by mammary glands after childbirth. Contains a large number of antibodies, immune factors and growth factors. Strengthens the immune system, increases resistance to infections and accelerates recovery after diseases. Dosage: In accordance with the recommendations on the package.
N-Acetylcistein (NAC): Antioxidant, protects the cells from damage by free radicals. Sputs sputum, facilitates the expectorant of respiratory diseases. Glutathione precursor, an important antioxidant. Dosage: 600-1200 mg per day.
Quercetin: Flavonoid, with antioxidant, anti -inflammatory and antiviral properties. Improves the function of immune cells and reduces the risk of infections. Dosage: 500-1000 mg per day. It is often taken in combination with vitamin C to enhance the effect.
Spirulina and Chlorella: Blue-green algae, rich in vitamins, minerals, amino acids and antioxidants. Strengthen the immune system, increase resistance to infections and have detoxification properties. Dosage: In accordance with the recommendations on the package.

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

The selection and receiving dietary supplements to strengthen immunity requires a conscious approach and consultation with a specialist. Incorrect use may not only do not bring benefits, but also harm health.

3.1. Consultation with a doctor or nutriologist:

Before you start taking any dietary supplements, you need to consult a doctor or a nutritionist. The specialist will help to determine which additives are needed based on individual needs, health status and test results. It will also take into account possible contraindications and interaction with other drugs.

3.2. Assessment of health and deficits:

It is necessary to assess the state of health and identify possible deficits of vitamins and minerals. To do this, you can pass blood tests for vitamin D, iron, zinc, selenium and other indicators. This will help to determine which additives must be taken and in what dosage.

3.3. The choice of high -quality dietary supplements:

Manufacturer: Choose dietary supplements from well -known and trusted manufacturers who comply with quality standards and have a good reputation.
Composition: Carefully study the composition of the dietary supplement. Make sure that it contains the necessary ingredients in sufficient dosage. Avoid additives with artificial dyes, flavors and preservatives.
Certification: Pay attention to the availability of quality certificates confirming the safety and effectiveness of dietary supplements.
Output form: Choose a dietary supplement release form, which is most convenient for you (capsules, tablets, powder, liquid).
Reviews: Read the reviews of other people who took this dietary supplement. This will help you make an idea of its effectiveness and possible side effects.

3.4. Compliance with the dosage and recommendations for use:

Strictly observe the recommended dosage and recommendations for use indicated on the Bad package or prescribed by the doctor. Do not exceed the dosage, as this can lead to undesirable side effects. Take dietary supplements in accordance with recommendations for the reception time (before, during or after eating).

3.5. Accounting for possible contraindications and interactions:

Consider the possible contraindications to the intake of dietary supplements, such as pregnancy, breastfeeding, allergies to dietary supplements, kidney disease, liver and others. Consult a doctor if you take any medicine, as some dietary supplements can interact with them.

3.6. Dadricier’s reception:

Most dietary supplements are recommended to be taken in courses, and not constantly. The duration of the course and breaks between the courses should be determined by a doctor or a nutritionist. A long intake of some dietary supplements can lead to undesirable side effects or impaired nutrient balance in the body.

3.7. Combining dietary supplements with other methods of strengthening immunity:

Reception of dietary supplements should be part of an integrated approach to strengthening immunity, which includes:

Balanced nutrition: The use of various products rich in vitamins, minerals and antioxidants.
Regular physical activity: Moderate physical activity strengthen the immune system.
Sufficient sleep: At least 7-8 hours of sleep per day are necessary to restore the body and maintain immunity.
Stress management: Avoid chronic stress that suppresses the immune system.
Refusal of smoking and abuse of alcohol: These bad habits weaken the immunity.
Maintaining a healthy intestinal microbiota: The use of products rich in probiotics and prebiotics.
Vaccination: Timely vaccination protects against infectious diseases.

3.8. Observation of the reaction of the body:

Carefully observe the reaction of the body to the intake of dietary supplements. If any side effects appear (allergic reactions, digestive disorders, headache, etc.) stop taking dietary supplements and consult a doctor.

Section 4: Practical recommendations for strengthening immunity without dietary supplements

Despite the potential benefits of dietary supplements, the strengthening of immunity should begin with a change in lifestyle and nutrition optimization. Many simple and affordable measures can significantly improve the immune function without the need to resort to additional additives.

4.1. Balanced nutrition:

More fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals and antioxidants that are necessary to maintain immune function. It is recommended to use at least 5 portions of fruits and vegetables per day. Particular attention should be paid to vegetables and fruits of bright colors (red, orange, yellow, green), as they contain more antioxidants.
Full -fledged protein: Protein is necessary for the construction and restoration of tissues, as well as for the production of immune cells and antibodies. Include low -fat meat, poultry, fish, eggs, legumes, nuts and seeds in your diet.
Healthy fats: Healthy fats (omega-3 fatty acids, mono-saturated fats) have an anti-inflammatory effect and support the immune function. Include fatty fish (salmon, tuna, sardines), avocados, olive oil, nuts and seeds in your diet.
Whole grains: Whole grains (brown rice, oatmeal, whole grain bread) are rich in fiber, which contributes to the health of the intestine and strengthens the immune system.
Restriction of processed products, sugar and trans fats: Processed products, sugar and trans fats weaken the immune system and increase the risk of chronic diseases. Try to avoid the use of these products.

4.2. Sufficient sleep:

Compliance with sleep mode: Go to bed and wake up at the same time every day, even on the weekend. This will help regulate circus rhythms and improve sleep quality.
Creating comfortable sleep conditions: Provide the quiet, dark and cool atmosphere in the bedroom.
Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
Regular physical exercises: Regular physical exercises improve sleep, but avoid intense training before bedtime.
Relaxing practices: Practice relaxing techniques, such as meditation, yoga or deep breath, before bedtime.

4.3. Regular physical activity:

Moderate exercises: Do moderate physical exercises for at least 150 minutes a week. It can be walking, running cowardice, swimming, cycling or other types of activity that you like.
Avoid overtraining: Excessive physical activity can temporarily weaken the immune system.
Regularity: Do physical exercises regularly, and not from case to case.

4.4. Stress management:

Determination of stress sources: Determine the sources of stress in your life and try to minimize them.
The practice of relaxing techniques: Practice relaxing techniques, such as meditation, yoga, deep breathing or progressive muscle relaxation.
Hobbies and interests: Do what you like and bring pleasure.
Communication with loved ones: Support social ties and communicate with loved ones.
Recourse: If you cannot cope with stress yourself, seek help from a psychologist or psychotherapist.

4.5. Hygiene:

Regular hand washing: Wash your hands with soap and water for at least 20 seconds, especially after visiting public places, before meals and after the toilet.
Using antiseptics: Use hand antiseptics if it is not possible to wash your hands with soap and water.
Avoid touching your face: Try not to touch your face with your hands, especially your eyes, nose and mouth.
Regular cleaning and ventilation of the premises: Remove and ventilate the rooms regularly to reduce the number of microbes in the air.

4.6. Maintaining a healthy intestinal microbiota:

The use of products rich in probiotics: Use products rich in probiotics, such as yogurt, kefir, sauerkraut, kimchi and other fermented products.
The use of products rich in prebiotics: Use products rich in prebiotics, such as onions, garlic, bananas, asparagus, artichokes and other products rich in fiber.
Restriction of antibiotics: Take antibiotics only as prescribed by a doctor and strictly observe the recommended dosage and duration of the course.
A variety of nutrition: A variety of nutrition contributes to the development of a healthy intestinal microbiota.

4.7. Refusal of smoking and abuse of alcohol:

Smoking: Refuse smoking, as it weakens the immune system and increases the risk of developing many diseases.
Alcohol: Limit the use of alcohol, since alcohol abuse weakens the immune system and damages the liver.

4.8. Vaccination:

Timely vaccination: Timely vaccinated against infectious diseases such as flu, pneumococcal infection, measles, rubella, mumps and others.
Regular examinations: Pass regular medical examinations and follow the doctor’s recommendations.

Section 5: The role of nutrition in strengthening immunity: detailed analysis of products

Food plays a key role in maintaining a strong immune system. The correct choice of products rich in the necessary vitamins, minerals and antioxidants can significantly strengthen the body’s defenses.

5.1. Products rich in vitamin C:

Citrus: Orange, lemons, grapefruits, tangerines are excellent sources of vitamin C. One average orange contains about 70 mg of vitamin C, which is more than 70% of the recommended daily norm.
Berries: Strawberries, blueberries, raspberries, cranberries are rich in vitamin C and antioxidants. Strawberries, for example, contains about 60 mg of vitamin C per 100 grams.
Pepper: Sweet pepper (especially red and yellow) contains more vitamin C than citrus. One average red pepper contains about 150 mg of vitamin C.
Broccoli: Broccoli is a cruciferous vegetable rich in vitamin C, fiber and antioxidants. One glass of broccoli contains about 80 mg of vitamin C.
Kiwi: Kiwi is a fruit rich in vitamin C and other nutrients. One kiwi contains about 70 mg of vitamin C.
Tomatoes: Tomatoes are a good source of vitamin C and lycopine, a powerful antioxidant.

5.2. Products rich in vitamin D:

Fat fish: Salmon, tuna, sardines, mackerel – one of the best sources of vitamin D. 100 grams of salmon contain about 500 IU vitamin D.
Egg yolks: Egg yolks contain a small amount of vitamin D. One egg yolk contains about 40 IU vitamin D.
Mushrooms: Some types of mushrooms (especially those that have been exposed to ultraviolet light) contain vitamin D.
Enriched products: Some products (milk, yogurt, juices) are enriched with vitamin D.

5.3. Products rich in zinc:

Seafood: Oysters are the richest source of zinc. Also good sources are crabs, lobsters and other seafood.
Meat: Beef, pork, lamb – good sources of zinc.
Bird: Chicken and turkey are good sources of zinc.
Legumes: Beans, lentils, chickpeas – good sources of zinc for vegetarians.
Nuts and seeds: Pumpkin seeds, cedar nuts, cashew – good sources of zinc.
Whole grains: Oatmeal, brown rice, whole grain bread – good sources of zinc.

5.4. Products rich in selenium:

Brazilian nuts: Brazilian nuts are the richest source of Selena. One Brazilian nut contains about 70-90 mcg selenium.
Seafood: Tuna, cod, halve – good sources of Selena.
Meat: Beef, pork, lamb – good sources of Selena.
Bird: Chicken and turkey are good sources of Selena.
Eggs: Eggs are a good source of Selena.
Whole grains: Brown rice, oatmeal – good sources of Selena.

5.5. Products rich in antioxidants:

Berries: Blueberries, raspberries, strawberries, blackberries are rich in antioxidants such as anthocyanes.
Dark chocolate: Dark chocolate (with a cocoa content of at least 70%) is rich in antioxidants such as flavonoids.
Nuts: Walnuts, almonds, hazelnuts are rich in antioxidants, vitamin E and healthy fats.
Green tea: Green tea is rich in antioxidants such as catechins.
Red wine: Red wine (in moderate quantities) is rich in antioxidants such as resveratrol.
Vegetables: Spinach, broccoli, carrots, pepper – rich in antioxidants, vitamins and minerals.

5.6. Products that strengthen the intestinal microbiota:

Yogurt: Yogurt (with living and active crops) contains probiotics, beneficial bacteria that strengthen the intestinal microbiota.
Kefir: Kefir is a fermented milk drink containing probiotics.
Sauerkraut: Sved cabbage is a fermented vegetable containing probiotics.
Kimchi: Kimchi is a Korean dish of fermented vegetables containing probiotics.
Onions and garlic: Onions and garlic contain prebiotics, food for beneficial bacteria in the intestines.
Bananas: Banans contain prebiotics.
Asparagus: The asparagus contains prebiotics.
Artichoke: Artichokes contain prebiotics.
Oatmeal: Oatmeal contains fiber, which contributes to the growth of beneficial bacteria in the intestine.

Section 6: Immunity and lifestyle: relationship and recommendations

Life has a huge impact on the state of the immune system. Constant stress, lack of sleep, bad habits and a sedentary lifestyle weaken the immunity, making the body more susceptible to infections.

6.1. The impact of stress on immunity:

Chronic stress: Chronic stress suppresses the immune function, increasing the production of cortisol, stress hormone. Cortisol suppresses the activity of immune cells and increases susceptibility to infections.
Acute stress: Acute stress can temporarily stimulate the immune system, but prolonged or excessive acute stress can also suppress the immune function.
Stress management: It is important to learn how to control stress using various methods such as meditation, yoga, deep breathing, physical exercises, hobbies and communication with loved ones.

6.2. The influence of sleep on immunity:

Lack of sleep: The lack of sleep weakens immunity, reducing the amount and activity of immune cells.
Restoration during sleep: During sleep, the body is restored and produces cytokines that are important for an immune response.
Compliance with sleep mode: It is important to observe sleep mode and sleep at least 7-8 hours a day.

6.3. The influence of physical activity on immunity:

Moderate physical activity: Moderate physical activity strengthens the immunity, improving blood circulation and stimulating the activity of immune cells.
Overtraining: Excessive physical activity can temporarily weaken the immune system.
Regularity: It is important to engage in physical exercises regularly, and not from case to case.

6.4. The influence of bad habits on immunity:

Smoking: Smoking weakens the immune system, damaging the lungs and reducing the activity of immune cells.
Alcohol: Alcohol abuse weakens the immune system and damages the liver.
Drugs: Drug use weakens the immune system and increases the risk of infectious diseases.

6.5. The effect of hygiene on immunity:

Regular hand washing: Regular washing of hands with soap and water helps to prevent the spread of infections.
Avoid touching your face: Try not to touch your face with your hands, especially the eyes, nose and mouth, to prevent microbes entering the body.
Regular cleaning and ventilation of the premises: Regular cleaning and ventilation of the premises help reduce the number of microbes in the air.

6.6. Recommendations for optimizing lifestyle to strengthen immunity:

Proper nutrition: Use a variety of products rich in vitamins, minerals and antioxidants.
Sufficient sleep: Sleep at least 7-8 hours a day.
Regular physical activity: Do moderate physical exercises for at least 150 minutes a week.
Stress management: Learn to manage stress using various methods.
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