TOP Badov for immunity in the autumn-winter period: Hyd to strengthen health
Section 1: Understanding of immunity and its seasonal changes
Human health is largely determined by the state of its immune system. This is a complex network of cells, tissues and organs that work together to protect the body from pathogens, such as bacteria, viruses, fungi and parasites. The immune system recognizes these foreign substances as “antigens” and launches a cascade of reactions to neutralize and destroy them.
In the autumn-winter period, the immunity is subjected to additional testing. Several factors contribute to this:
- Reducing the level of sunlight: A decrease in sunlight leads to a decrease in the production of vitamin D in the skin. Vitamin D plays an important role in the regulation of the immune system, and its deficit can weaken the immune response.
- Cold weather: Low temperatures can weaken the mucous membranes of the respiratory tract, making them more susceptible to infections. Cold air can also slow down the movement of cilia in the respiratory tract, which are responsible for removing mucus and pathogens.
- More frequent room stay: In the cold season, people spend more time in closed rooms, which increases the risk of infections. Ventilation in rooms often deteriorates, contributing to the circulation of viruses and bacteria.
- Changing the diet: The diet in the autumn-winter period often becomes less diverse, with a smaller amount of fresh fruits and vegetables. This can lead to a deficiency of important vitamins and minerals necessary for the normal functioning of the immune system.
- Increase in the level of stress: Seasonal changes, short daylight hours and preparation for holidays can increase the level of stress, which negatively affects immunity.
Support for the immune system during this period becomes especially important to prevent diseases and maintain overall health. Bades can be a useful addition to a healthy lifestyle, but it is important to understand which additives are effective and safe.
Section 2: Vitamin D: solar vitamin for strong immunity
Vitamin D is a fat -soluble vitamin that plays a critical role in many physiological processes, including strengthening the immune system. It contributes to:
- Improving the functioning of immune cells: Vitamin D activates immune cells, such as T cells and macrophages that are necessary to combat infections.
- Reduction of inflammation: Vitamin D has anti -inflammatory properties that can help reduce inflammation in the body associated with infections and autoimmune diseases.
- Improving barrier function: Vitamin D strengthens the barrier functions of the skin and mucous membranes, preventing the penetration of pathogens into the body.
- Reducing the risk of respiratory infections: Numerous studies have shown that a sufficient level of vitamin D in the blood is associated with a decrease in the risk of respiratory infections, such as flu and cold.
Vitamin D forms:
- Vitamin D2 (ergocalciferol): It is produced by plants and mushrooms.
- Vitamin D3 (cholecalciferol): It is produced by skin under the influence of sunlight and is found in animal products. Vitamin D3 is considered more effective than vitamin D2, since it is better absorbed and persists longer in the body.
Recommendations for use:
The dosage of vitamin D depends on many factors, including age, weight, health and level of vitamin D in the blood. Adults are usually recommended to take 1000-2000 IU (international units) of vitamin D3 per day. However, in some cases, a higher dosage may be required, especially with vitamin D deficiency. It is recommended to take a blood test for vitamin D (25-OH vitamin D) to determine an individual dosage.
Cautions:
An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause various symptoms, such as nausea, vomiting, weakness and constipation. It is important to adhere to the recommended dosage and consult a doctor before taking vitamin D.
Section 3: Vitamin C: powerful antioxidant for cell protection
Vitamin C (ascorbic acid) is a water -soluble vitamin that is known for its antioxidant properties and plays an important role in maintaining the immune system. It contributes to:
- Protecting cells from damage: Vitamin C is a powerful antioxidant that neutralizes free radicals formed in the body as a result of metabolism and the effects of external factors, such as environmental pollution and ultraviolet radiation. Free radicals can damage cells and tissues, weakening the immune system.
- Stimulation of the production of immune cells: Vitamin C stimulates the production and function of immune cells, such as lymphocytes and phagocytes that play an important role in the fight against infections.
- Improving the function of phagocytes: Phagocytes are cells that absorb and destroy bacteria, viruses and other pathogens. Vitamin C improves the function of phagocytes, increasing their ability to destroy pathogens.
- Strengthening the barrier function: Vitamin C is involved in the synthesis of collagen, which is the main structural component of the skin and mucous membranes. Collagen strengthens the barrier functions of these tissues, preventing the penetration of pathogens into the body.
- Reducing the duration and severity of the common cold: Studies have shown that the intake of vitamin C can reduce the duration and severity of the symptoms of a cold.
Forms of vitamin C:
- Ascorbic acid: The most common and economical form of vitamin C.
- Sodium Ascorbat: The softer form of vitamin C, which is well tolerated by people with a sensitive stomach.
- Liposomal vitamin C: It is encapsulated in liposomes, which improves its absorption.
Recommendations for use:
The recommended daily dose of vitamin C for adults is 75-90 mg. However, to maintain immunity during colds and influenza, the dosage can be increased to 500-1000 mg per day.
Cautions:
Reception of high doses of vitamin C can cause side effects, such as diarrhea, nausea and abdominal pain. It is important to adhere to the recommended dosage and consult a doctor before taking vitamin C.
Section 4: Zinc: Mineral for immune protection
Zinc is an important trace element that is necessary for the normal functioning of the immune system. He participates in:
- Development and functioning of immune cells: Zinc plays a key role in the development and functioning of various immune cells, such as T cells, B cells and NK cells (natural killers).
- Regulation of inflammatory processes: Zinc helps regulate inflammatory processes in the body, preventing excessive inflammation, which can damage tissues and organs.
- Cell protection from oxidative stress: Zinc is an antioxidant and helps to protect the cells from damage caused by free radicals.
- Improving barrier function: Zinc strengthens the barrier functions of the skin and mucous membranes, preventing the penetration of pathogens into the body.
- Reducing the risk of infections: A sufficient level of zinc in the body is associated with a decrease in the risk of infections, especially respiratory infections, such as pneumonia and influenza.
Forms of zinc:
- Gluconate zinc: A well -absorbed form of zinc.
- Citrate Zinc: Another well -absorbed form of zinc, which is also well tolerated.
- Picoline zinc: It is believed that this form of zinc has high bioavailability.
- CINNER ACETAT: It is often used in candy in sore throat, as it has a local antiviral effect.
Recommendations for use:
The recommended daily zinc dose for adults is 8-11 mg. During the cold and influenza, the dosage can be increased to 15-25 mg per day.
Cautions:
Taking high doses of zinc can cause side effects, such as nausea, vomiting, diarrhea and abdominal pain. In addition, zinc can prevent the assimilation of copper, therefore, with prolonged use of high doses of zinc, it is also recommended to take copper additives. It is important to adhere to the recommended dosage and consult a doctor before starting zinc.
Section 5: Probiotics: Support for a microbioma for strong immunity
Probiotics are living microorganisms, which, when taken in sufficient quantities, have a positive effect on human health. They are especially important for the health of the intestine, where there are about 70% of immune cells. Probiotics contribute to:
- Improving the balance of microbioma: Probiotics help restore and maintain a healthy balance of intestinal microbioma, suppressing the growth of harmful bacteria and contributing to the growth of beneficial bacteria.
- Stimulation of the immune system: Probiotics stimulate the immune system, activating immune cells and improving their function.
- Strengthening the barrier function of the intestine: Probiotics strengthen the barrier function of the intestine, preventing the penetration of harmful substances and pathogens into the blood.
- Reduction of inflammation: Probiotics have anti -inflammatory properties that can help reduce inflammation in the intestines and throughout the body.
- Reducing the risk of infections: Studies have shown that the intake of probiotics can reduce the risk of infections, especially respiratory infections and diarrhea.
Types of probiotics:
- Lactobacillus: One of the most common probiotic groups, which is often used to treat diarrhea and other digestive problems.
- Bifidobacterium: Another common group of probiotics, which is important for the health of the intestines and the immune system.
- Saccharomyces boulardii: The type of yeast that is used to treat diarrhea and other digestive problems associated with antibiotics.
Recommendations for use:
The dosage of probiotics depends on the type of probiotics and health status. Adults are usually recommended to take 1-10 billion Co (colony-forming units) probiotics per day.
Cautions:
Probiotics are usually considered safe, but in some cases side effects can cause side effects, such as bloating, gases and diarrhea. It is important to choose high -quality probiotics and adhere to the recommended dosage.
Section 6: Echinacea: Vegetable support of immunity
Echinacea is a genus of plants that are traditionally used to strengthen the immune system and treat the cold and influenza. Echinacea contributes to:
- Stimulation of the immune system: Echinacea contains active substances that stimulate the immune system, activating immune cells and improving their function.
- Improving the function of phagocytes: Echinacea improves the function of phagocytes, increasing their ability to destroy pathogens.
- Reduction of inflammation: Echinacea has anti -inflammatory properties that can help reduce inflammation in the body associated with infections.
- Reducing the duration and severity of the common cold: Studies have shown that the intake of echinacea can reduce the duration and severity of the symptoms of a cold.
Types of Echinacea:
- Echinacea purpurea: The most studied species of echinacea.
- Echinaacea angustifolia: Another common type of echinacea.
- Echinaacea pale: The less studied species of echinacea.
Recommendations for use:
The dosage of echinacea depends on the type of echinacea and form of release. It is usually recommended to take 300-500 mg of echinacea extract 2-3 times a day.
Cautions:
Echinacea can cause side effects, such as allergic reactions, nausea and abdominal pain. Echinacea is not recommended for people with autoimmune diseases. It is important to consult a doctor before taking Echinacea.
Section 7: Black Buzina (Sambucus Nigra): Natural remedy for viral infections
Black Buzina is a plant that is traditionally used to treat colds and influenza. Berries of black bezins contain antioxidants and other beneficial substances that contribute to:
- Antivirus action: Black bezine extract has antiviral properties and can inhibit the replication of viruses, such as the influenza virus.
- Stimulation of the immune system: Buzina Black stimulates the immune system, activating immune cells and improving their function.
- Reduction of inflammation: Black Buzina has anti -inflammatory properties that can help reduce inflammation in the body associated with infections.
- Reducing the duration and severity of colds and influenza: Studies have shown that taking an extract of black bezine can reduce the duration and severity of the symptoms of colds and influenza.
Black Bozines:
- Black Buzina syrup: The most common form of black bezine.
- Capsules of black bezines: Convenient form for admission outside the house.
- Black Bozins: Suitable to relieve sore throat.
Recommendations for use:
The dosage of an elderberry black depends on the form of release. It is usually recommended to take 1 tablespoon of black bezine 3-4 times a day or 1-2 capsules of black bezine 2-3 times a day.
Cautions:
Black Black can cause side effects, such as nausea and diarrhea. An immature berries and black bezines contain cyanides and can be poisonous. It is important to use only ripe berries of black buzins and avoid the use of immature berries and leaves. It is important to consult a doctor before taking a black elderberry.
Section 8: n-acetylcistein (NAC): mucolytic and antioxidant to protect the respiratory tract
N-acetylcysteine (NAC) is an amino acid that is the precursor of glutation, a powerful antioxidant necessary to protect cells from damage. NAC contributes to:
- Increasing the level of glutathione: NAC helps to increase the level of glutathione in the body, which helps to protect cells from oxidative stress and damage.
- Mucolytic action: NAC has a mucolytic effect and helps to dilute sputum in the respiratory tract, facilitating its discharge.
- Anti -inflammatory action: NAC has anti -inflammatory properties that can help reduce inflammation in the respiratory tract.
- Protection against respiratory infections: NAC can help protect against respiratory infections, improving the function of immune cells and protecting the respiratory tract cells from damage.
Recommendations for use:
It is usually recommended to take 600-1200 mg NAC per day.
Cautions:
NAC can cause side effects, such as nausea, vomiting and diarrhea. NAC can interact with some drugs. It is important to consult a doctor before taking NAC.
Section 9: Selenium: trace element for immune protection and antioxidant activity
Selenium is an important trace element that is necessary for the normal functioning of the immune system and has antioxidant properties. Selenium contributes to:
- Maintaining the immune function: Selenium plays an important role in maintaining the immune function, activating immune cells and improving their function.
- Antioxidant protection: Selenium is a component of antioxidant enzymes that protect the cells from damage caused by free radicals.
- Regulation of inflammation: Selenium helps regulate inflammatory processes in the body.
- Protection against viral infections: Studies have shown that selenium deficiency can increase the risk of viral infections and worsen their course.
Selena forms:
- Selenomethumentin: The organic form of selenium, which is well absorbed.
- Sodium selenite: The inorganic form of Selena.
Recommendations for use:
The recommended daily dose of selenium for adults is 55 μg.
Cautions:
Reception of high doses of selenium can cause side effects, such as nausea, vomiting, diarrhea, hair loss and damage to the nervous system. It is important to adhere to the recommended dosage and consult a doctor before taking Selena.
Section 10: Garlic: natural antibiotic and immunostimulant
Garlic is a plant that is known for its antibacterial, antiviral and antifungal properties. Garlic contributes to:
- Antimicrobial action: Garlic contains allicin, a compound that has antibacterial, antiviral and antifungal properties.
- Stimulation of the immune system: Garlic stimulates the immune system, activating immune cells and improving their function.
- Reducing the risk of colds and flu: Studies have shown that regular use of garlic can reduce the risk of colds and influenza.
- Reducing the duration of the cold: Garlic can reduce the duration of the symptoms of a cold.
Forms of garlic:
- Fresh garlic: The most effective form of garlic.
- Garnish capsules: Convenient form for admission outside the house.
- Garlic powder: A less effective form of garlic.
Recommendations for use:
It is recommended to use 1-2 cloves of fresh garlic per day or take garlic capsules in accordance with the instructions.
Cautions:
Garlic can cause side effects, such as heartburn, bloating and smell from the mouth. Garlic can interact with some drugs, especially with anticoagulants. It is important to consult a doctor before taking garlic, especially if you take any medicine.
Section 11: supporting measures to strengthen immunity
In addition to taking dietary supplements, it is important to adhere to a healthy lifestyle to strengthen immunity in the autumn-winter period. This includes:
- Healthy nutrition: A balanced diet rich in fruits, vegetables, whole grain products and low -fat proteins provides the body with the necessary vitamins, minerals and antioxidants.
- Regular physical exercises: Moderate physical activity improves blood circulation, stimulates the immune system and helps reduce stress.
- Sufficient sleep: The lack of sleep weakens the immune system and increases the risk of infections. It is recommended to sleep 7-8 hours a day.
- Stress management: Chronic stress negatively affects immunity. It is important to find ways to relax and relieve stress, such as meditation, yoga or communication with friends and family.
- Hand hygiene: Regular washing of hands with soap and water helps to prevent the spread of infections.
- Vaccination: Vaccination against influenza and other infectious diseases can significantly reduce the risk of the disease.
- Refusal of smoking and moderate alcohol use: Smoking and excessive alcohol use weaken the immune system.
Section 12: Conclusion: an individual approach to the support of immunity
The choice of dietary supplements to strengthen immunity in the autumn-winter period should be individual and take into account your needs, health status and lifestyle. It is important to consult a doctor or other qualified medical specialist to determine which additives are suitable for you and in what dosages they should be taken. Remember that dietary supplements are only an addition to a healthy lifestyle and should not replace full nutrition, regular physical exercises, sufficient sleep and stress management. Combining the reception of dietary supplements with a healthy lifestyle, you can significantly strengthen your immune system and protect yourself from diseases in the autumn-winter period.