Dietary supplements for immunity: how to strengthen health in the offseason

Section 1: Immunity and its role in maintaining health in the offseason

1.1 What is immunity and how does it work?

Immunity is a complex biological system designed to protect the body from infections, foreign substances and its own altered cells (for example, tumor). It works as a multi -level defense, which includes physical barriers, cellular immunity and humoral immunity.

Physical barriers: The skin, the mucous membranes of the respiratory tract, the gastrointestinal tract is the first line of defense that prevents the penetration of pathogens. The mucus, the eyelash of the respiratory tract and the acidity of the stomach also contribute to the removal and neutralization of harmful substances.
Cellular immunity: It includes various types of cells, such as macrophages, neutrophils, natural killers (NK cells) and T-lymphocytes.
- Macrophages and neutrophils: Phagocytes that absorb and destroy pathogens and cell garbage.
- NK cells: Destroy cells and tumor cells infected with virus.
- T-lymphocytes: They play a key role in the cellular response, destroying infected cells and regulating the immune response. There are various types of T-lymphocytes: T-highpers (CD4+), cytotoxic T-lymphocytes (CD8+) and regulatory T-lymphocytes (TREGS).
Humoral immunity: It is carried out by antibodies produced by B-lymphocytes (plasma cells). Antibodies bind to antigens (foreign substances) and neutralize them, relieve phagocytosis or activate the complement system, which leads to the destruction of pathogen.

1.2 Why does the immunity weaken in the offseason?

The off -season, characterized by sharp temperature changes, a decrease in sunlight and an increase in the number of respiratory infections, creates an additional load on the immune system. Factors that help weaken immunity during this period include:

Lack of sunlight and vitamin D: Sunlight stimulates the production of vitamin D, which plays an important role in the regulation of the immune system. Vitamin D deficiency increases the susceptibility to infections.
Hypothermia: Low temperatures can reduce the activity of immune cells and narrow blood vessels in the mucous membranes of the respiratory tract, worsening their protective functions.
Lack of fresh fruits and vegetables: A decrease in the availability of seasonal fruits and vegetables can lead to a deficiency of vitamins and minerals necessary for the normal operation of the immune system.
Stress: Weather change, daylight hours and increased incidence of others can cause stress, which inhibits the immune function.
Dry air: Heating and operation of air conditioners in the premises lead to dry air, which overdles the mucous membranes of the respiratory tract and weakens their barrier function.
Increased contacts with infected people: With the beginning of the school year and an increase in the clusters of people in rooms, the risk of infection with respiratory infections increases.

1.3 Symptoms of weakened immunity:

Recognition of signs of weakened immunity is important for the timely adoption of measures to strengthen it. The main symptoms include:

Frequent colds and infections: More than 4-5 respiratory infections per year (SARS, influenza, bronchitis).
Long course of disease: A longer period of recovery after diseases.
Increased fatigue and weakness: A sense of constant fatigue, even after a sufficient rest.
Slow wound healing: Slow healing of cuts, scratches and other skin damage.
Frequent exacerbations of chronic diseases: Exacerbation of chronic diseases such as herpes, eczema and others.
Digestive problems: Bloating, diarrhea or constipation.
Allergic reactions: Strengthening allergic reactions to various stimuli.
Rashes on the skin: Frequent rashes on the skin, such as herpes, boils and others.
Inflammation of the lymph nodes: Increase and soreness of lymph nodes.

Section 2: Bades to strengthen immunity in the offseason: review and mechanisms of action

2.1 Vitamin D:

The mechanism of action: Vitamin D plays an important role in the regulation of the immune system, supporting the function of immune cells, such as T-lymphocytes and macrophages. It also contributes to the production of antimicrobial peptides that help fight infections. Vitamin D interacts with the vitamin D (VDR) receptor, which is expressed by many immune cells, modulating their activity. It enhances phagocytosis, stimulates the differentiation of T-Helper to TH1 cells, which are important for combating intracellular pathogens, and suppresses the Th2 one, reducing the risk of allergic reactions.
Indications: Vitamin D deficiency, frequent respiratory infections, osteoporosis.
Dosage: The recommended daily dose of vitamin D varies depending on the age, level of vitamin D in the blood and the presence of concomitant diseases. It is usually recommended to take from 600 to 2000 IU per day. In some cases, the doctor may prescribe higher doses.
Contraindications: Hypercalcemia, hypervitaminosis D, sarcoidosis, tuberculosis in the active phase.
Output forms: Drops, tablets, capsules.

2.2 Vitamin C (ascorbic acid):

The mechanism of action: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals formed in the process of inflammation. It also stimulates the production of interferon, protein, which plays an important role in antiviral protection. Vitamin C improves the function of phagocytes, stimulates the proliferation and differentiation of T-lymphocytes and B-lymphocytes, and also contributes to the synthesis of collagen necessary for healing tissues.
Indications: Frequent colds and infections, bleeding gums, slow healing of wounds.
Dosage: The recommended daily dose of vitamin C is 75-90 mg for adults. During the period of the disease, the dosage can be increased to 500-1000 mg per day.
Contraindications: Individual intolerance, thrombophlebitis, diabetes (high doses).
Output forms: Tablets, sparkling tablets, powder, injection solution.

2.3 zinc:

The mechanism of action: Zinc is necessary for the normal functioning of immune cells, such as T-lymphocytes and NK cells. It participates in the regulation of an immune response, stimulates antibodies and has antiviral activity. Zinc plays a role in differentiation and maturation of T-lymphocytes, as well as maintaining the integrity of barrier tissues, such as leather and mucous membranes. It inhibits the replication of some viruses, including rhinoviruses that cause a cold.
Indications: Zinc deficiency, frequent colds and infections, slow healing of wounds, hair loss.
Dosage: The recommended daily dose of zinc is 8-11 mg for adults. During the period of the disease, the dosage can be increased to 25-40 mg per day, but not more than 40 mg, since an excess of zinc can suppress the immune function.
Contraindications: Individual intolerance, renal failure.
Output forms: Tablets, capsules, loafers.

2.4 Selenium:

The mechanism of action: Selenium is an important trace element necessary for the normal operation of the immune system. It is part of the enzyme glutathioneperoxidase, which is a powerful antioxidant and protects cells from damage to free radicals. Selenium stimulates the activity of NK cells, enhances antibodies and participates in the regulation of inflammatory processes. It is also necessary for the proper operation of the thyroid gland, which plays an important role in the regulation of the immune system.
Indications: Selena deficiency, frequent colds and infections, thyroid diseases.
Dosage: The recommended daily dose of selenium is 55 mcg for adults.
Contraindications: Individual intolerance, selenosis (excess selenium).
Output forms: Tablets, capsules.

2.5 Socialya:

The mechanism of action: Echinacea stimulates the immune system, increasing the activity of macrophages, NK cells and T-lymphocytes. It also has antiviral and antibacterial activity. Echinacea contains alkylamides that stimulate phagocytosis and release of cytokines, such as Interleukin-1 and Interleukin-6, which play an important role in the immune response. It also inhibits hyaluronidase, an enzyme that contributes to the spread of infection.
Indications: Prevention and treatment of colds, influenza, upper respiratory tract infections.
Dosage: The dosage depends on the form of the release (extract, tincture, tablets). Follow the instructions on the packaging. It is usually recommended to take echinacea courses for 1-2 weeks with breaks.
Contraindications: Individual intolerance, autoimmune diseases, tuberculosis, HIV infection.
Output forms: Extract, tincture, tablets, capsules.

2.6 probiotics:

The mechanism of action: Probiotics are living microorganisms, which, when used in sufficient quantities, have a favorable effect on the health of the owner. They improve the state of intestinal microflora, which plays an important role in the regulation of the immune system. Probiotics compete with pathogenic bacteria for nutrients and places of attachment to the intestinal mucosa, produce antimicrobials, stimulate antibodies and strengthen the barrier function of the intestine. They also modulate the activity of immune cells, such as T-lymphocytes and dendritic cells.
Indications: Intestinal dysbiosis, diarrhea, constipation, frequent colds and infections.
Dosage: The dosage depends on the strain and the concentration of probiotics. Follow the instructions on the packaging. It is usually recommended to take probiotics with courses for 2-4 weeks.
Contraindications: Individual intolerance.
Output forms: Capsules, powder, liquid forms.

2.7 beta-glucan:

The mechanism of action: Beta-glucans are polysaccharides contained in the cell walls of mushrooms, yeast and some plants. They stimulate the immune system, increasing the activity of macrophages and NK cells. Beta-glucans are associated with receptors on the surface of immune cells, activating them and increasing their ability to destroy pathogens. They also stimulate the production of cytokines that play an important role in the immune response.
Indications: Prevention and treatment of colds, influenza, upper respiratory tract infections.
Dosage: The dosage depends on the source and concentration of beta-glucans. Follow the instructions on the packaging.
Contraindications: Individual intolerance, autoimmune diseases.
Output forms: Capsules, tablets, powder.

2.8 garlic extract:

The mechanism of action: Garlic contains allicin, a substance that has antibacterial, antiviral and antifungal properties. Allicine inhibits the activity of various enzymes necessary for the propagation of pathogens. Garlic also stimulates the immune system, increasing the activity of macrophages and NK cells.
Indications: Prevention and treatment of colds, influenza, upper respiratory tract infections.
Dosage: The dosage depends on the form of release (extract, capsules). Follow the instructions on the packaging.
Contraindications: Individual intolerance, diseases of the gastrointestinal tract in the exacerbation stage, pregnancy, lactation.
Output forms: Extract, capsules, tablets.

2.9 ginger root:

The mechanism of action: Ginger contains gingerol, a substance that has anti -inflammatory and antioxidant properties. Ginger also stimulates the immune system, increasing the activity of macrophages and NK cells. It has antiviral activity and helps to alleviate the symptoms of colds and influenza, such as sore throat, runny nose and cough.
Indications: Prevention and treatment of colds, influenza, nausea, vomiting.
Dosage: The dosage depends on the form of release (tea, extract, capsules). Follow the instructions on the packaging.
Contraindications: Individual intolerance, diseases of the gastrointestinal tract in the exacerbation stage, pregnancy, lactation.
Output forms: Tea, extract, capsules, powder.

2.10 Honey Manuka:

The mechanism of action: Manuka honey has antibacterial, anti -inflammatory and antioxidant properties. It contains methyllyoxal (MGO), a substance that has an antibacterial effect. Manuka honey also stimulates the immune system and helps healing wounds.
Indications: Prevention and treatment of colds, influenza, sore throat, cough, wound healing.
Dosage: 1-2 tablespoons per day.
Contraindications: Individual intolerance, diabetes.
Output forms: Honey.

Section 3: Rules for taking dietary supplement for immunity

3.1 Consultation with a doctor:

Before taking any dietary supplements, you need to consult a doctor. The doctor will evaluate your health status, determine the presence of nutrient deficits and help to choose the optimal complex of dietary supplements and dosage. Self -medication can be dangerous and lead to undesirable side effects. It is especially important to consult a doctor if you have chronic diseases, you take medicines or are pregnant.

3.2 Dosage compliance:

Strictly observe the recommended dosage indicated on the Bad package or prescribed by a doctor. Exceeding the dosage can lead to side effects and will not improve the effectiveness of the drug.

3.3 Accounting for contraindications:

Carefully study the contraindications for each Bad before the start of the reception. If you have diseases listed in contraindications, do not take dietary supplement without consulting a doctor.

3.4 Interaction with drugs:

Some dietary supplements can interact with medicines, enhancing or weakening their effect. Tell the doctor about all the dietary supplements that you accept to avoid unwanted interactions.

3.5 Choosing high -quality dietary supplements:

Buy dietary supplements only from trusted manufacturers and in reliable pharmacies. Pay attention to quality certificates and product composition. Avoid the purchase of dietary supplements from hand or in dubious online stores, as they may contain harmful substances or not correspond to the declared composition.

3.6 Duration of admission:

Do not take dietary supplements to strengthen immunity constantly. It is usually recommended to take them in courses for 2-4 weeks with breaks. A long -term reception of some dietary supplements can lead to undesirable side effects.

3.7 Correct combination of dietary supplements:

Do not take too many dietary supplements at the same time. The combination of several dietary supplements can enhance their action, but also increases the risk of side effects. The doctor will help you choose the optimal combination of dietary supplements to strengthen immunity.

3.8 storage conditions:

Store dietary supplements in accordance with the instructions on the package. Usually they are recommended to be stored in dry, cool and protected place from the light.

3.9 observation of the reaction of the body:

Carefully observe the reaction of your body to the intake of dietary supplements. When any side effects appear, such as allergic reactions, digestive disorders or headache, stop taking dietary supplements and consult a doctor.

3.10 Individual approach:

Remember that each organism is individual, and what is suitable for one person may not be suitable for another. Choose dietary supplements to strengthen immunity taking into account your individual characteristics and needs.

Section 4: Other ways of strengthening immunity in the offseason

4.1 Proper nutrition:

Balanced diet: Use a sufficient amount of proteins, fats and carbohydrates. Proteins are necessary for building immune cells, fats are necessary for maintaining cell membranes, and carbohydrates to provide the body with energy.
Vitamins and minerals: Use products rich in vitamins and minerals such as vitamin C (citrus fruits, kiwi, pepper), vitamin D (oily fish, eggs), zinc (meat, seafood, nuts), selenium (Brazilian nut, tuna) and others.
Products rich in antioxidants: Include products rich in antioxidants in your diet such as berries (blueberries, raspberries, strawberries), fruits (grenade, apples), vegetables (broccoli, spinach, carrots) and greens. Antioxidants protect the cells from damage by free radicals.
Products rich in fiber: Use products rich in fiber, such as vegetables, fruits, whole grain products and legumes. Fiber improves the state of intestinal microflora, which plays an important role in the regulation of the immune system.
Limiting sugar consumption and processed products: Limit the consumption of sugar, processed products and fast food. These products can suppress the immune function.

4.2 Healthy sleep:

Regular sleep: Try to go to bed and get up at the same time every day, even on the weekend. This will help normalize circadian rhythms and improve sleep quality.
Sufficient duration of sleep: Adults are recommended to sleep 7-8 hours a day.
Creating comfortable sleep conditions: Provide silence, darkness and coolness in the bedroom. Use a convenient mattress and pillow.
Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.

4.3 Regular physical exercises:

Moderate physical activity: Do with moderate physical activity at least 30 minutes a day, 5 days a week. It can be walking, running, swimming, cycling or other types of activity that you like.
Avoid overtraining: Obrains can suppress the immune function.
Engage in the fresh air: Classes in the fresh air will help improve mood and strengthen the immune system.

4.4 Stress management:

Meditation and relaxation: Do meditation, yoga or other relaxation techniques to reduce stress.
Hobbies and interests: Find the time for classes that bring you pleasure and help to relax.
Communication with loved ones: Spend time with friends and family. Communication with loved ones helps to reduce stress and improve mood.
Avoid overloads: Do not take too many obligations and learn to say no.

4.5 Hygiene:

Regular hand washing: Wash your hands with soap and water for at least 20 seconds after visiting public places, before eating and after coughing or sneezing.
Avoid touching your face: Do not touch your face with your hands, especially your eyes, nose and mouth.
Ventilation of the premises: Prevent the rooms regularly to reduce the concentration of viruses and bacteria in the air.
Air moisture: Use a humidifier to maintain optimal humidity in the room. Dry air overdles the mucous membranes of the respiratory tract, which makes them more vulnerable to infections.
Avoid contact with sick people: Try to avoid contact with people who have signs of a respiratory infection.

4.6 Refusal of smoking and moderate alcohol use:

Refusal of smoking: Smoking suppresses the immune function and increases the risk of respiratory infections.
Moderate alcohol consumption: Excessive alcohol consumption can also suppress the immune function.

4.7 Vaccination:

Influenza vaccination: An annual flu vaccination helps to reduce the risk of influenza and its complications.
Vaccination from other infections: Timely vaccination from other infections, such as pneumococcal infection, can also help strengthen the immune system.

Section 5: Myths and misconceptions about dietary supplements for immunity

5.1 myth: dietary supplements can replace good nutrition.

Bades are an addition to a healthy lifestyle, and not its replacement. They can help replenish the deficiency of nutrients, but cannot replace a full and balanced diet. Proper nutrition is the basis of strong immunity.

5.2 myth: the more dietary supplements, the stronger the immunity.

Acceptance of too much dietary supplements can be harmful to health. Some dietary supplements can interact with each other, strengthening or weakening their action. In addition, an excess of some vitamins and minerals can lead to toxic effects.

5.3 myth: Dietary supplements are absolutely safe products.

Bades, like any other products, can have contraindications and side effects. Before taking dietary supplements, you need to consult a doctor and carefully study the instructions for use.

5.4 myth: Dietary supplements instantly strengthen immunity.

Strengthening immunity is a process that requires time and integrated approach. Bades can help support the immune system, but to achieve visible results, it is also necessary to observe a healthy lifestyle, eat properly, sprinkle and manage stress.

5.5 Myth: Dietary supplements are medicines.

Bades are not drugs and are not intended for the treatment of diseases. They are designed to maintain health and replenish the deficiency of nutrients.

5.6 Myth: All dietary supplements are equally effective.

The effectiveness of dietary supplements depends on the quality of the product, dosage and individual characteristics of the body. When choosing dietary supplements, it is necessary to give preference to trusted manufacturers and products with quality certificates.

5.7 Myth: Dietary supplements help from all diseases.

Bades are not a panacea for all diseases. They can help strengthen the immune system and increase the body’s resistance to infections, but cannot cure all diseases.

5.8 Myth: Bad can be taken uncontrollably.

Reception of dietary supplements should be conscious and controlled. Before you start taking it, you need to consult a doctor and follow the recommended dosage.

5.9 Myth: Dietary supplements have no side effects.

Some dietary supplements can cause side effects, such as allergic reactions, digestive disorders or headache. When any side effects appear, it is necessary to stop taking the dietary supplement and consult a doctor.

5.10 Myth: Bades are a divorce for money.

Not all dietary supplements are a divorce for money. Some dietary supplements can really be healthy, but subject to the right choice, compliance with dosage and consultation with a doctor. It is important to choose high -quality dietary supplements from trusted manufacturers and not believe in miraculous promises.

Section 6: The future of dietary supplements for immunity: new research and prospects

6.1 Personalized approach:

In the future, the development of science and technology will develop dietary supplements adapted to the individual needs of each person. Genetic testing and analysis of the microbioma will determine the deficiency of nutrients and features of the immune system, which will allow you to choose the optimal complex of dietary supplements for each person.

6.2 Nanotechnology:

Nanotechnologies will be used to improve the digestibility and delivery of active substances of dietary supplements. Nanoparticles allow you to deliver active substances directly to the cells of the immune system, increasing their effectiveness.

6.3 New sources of active substances:

Studies will be aimed at finding new sources of active substances for dietary supplements, such as seaweed, mushrooms and medicinal plants.

6.4 Bades based on artificial intelligence:

Artificial intelligence will be used to develop new formulas of dietary supplements and optimize their composition. Machine learning algorithms will analyze large volumes of data and identify the most effective combinations of active substances.

6.5 Prebiotics of the new generation:

The development of new generation prebiotics that will maintain the growth of beneficial bacteria in the intestine and improve the state of microbioma.

6.6 dietary supplements for modulation of the immune response:

Development of dietary supplements that will modulate an immune response in autoimmune diseases and allergic reactions.

6.7 Clinical research:

Conducting large -scale clinical research to confirm the efficiency and safety of dietary supplements.

6.8 Regulatory base:

Tighten the regulatory base for dietary supplements to ensure their quality and safety.

6.9 Information of the population:

Improving the knowledge of the population about the proper use of dietary supplements and their role in maintaining health.

6.10 Integrative approach:

Integration of dietary supplements in a comprehensive approach to health promotion, including proper nutrition, physical activity, stress management and other methods.

This long text is intended only to fulfill the requirements of the technical specifications and is not a guide to action. Always consult a doctor.