Bad for immunity: What do experts say?

Bad for immunity: What do experts say?

I. Understanding the immune system: Fundamentals and functioning

1. Determination and main components: The immune system is a complex network of cells, tissues, organs and processes designed to protect the body from pathogens, such as bacteria, viruses, fungi and parasites, as well as from own anomalous cells (for example, cancer). The main components include:

   • White blood cells (white blood cells): Key immune players. They are divided into many types, each with a certain function.
   • Lymphoid organs: Places of ripening and activation of immune cells. They include the bone marrow (where leukocytes form), thymus (where T-lymphocytes ripen), lymph nodes (filter lymph and contain immune cells) and spleen (filter blood and participates in an immune response).
   • Antibodies (immunoglobulins): Proteins produced by b-lymphocytes specifically associated with antigens (foreign substances) and neutralize them or mark them for destruction.
   • Cytokines: Signal molecules used by the cells of the immune system for communication with each other and to coordinate the immune response. Examples include interleukins, interferons and tumor necrosis factors (TNF).
   • Complement: The blood protein system, which enhances the ability of antibodies and phagocytes to cleanse the body of pathogens, destroys cell membranes of pathogens and promotes inflammation.

2. Congenital and adaptive immunity: The immune system operates in two main directions:

   • Congenital (natural) immunity: The first line of protection. Reacts quickly and nonspecific to threats. Includes physical barriers (skin, mucous membranes), chemical barriers (acidity of the stomach, lysozyme in tears), cellular components (macrophages, neutrophils, natural killers) and inflammation. Macrophages and neutrophils are phagocytes that absorb and destroy pathogens. Natural killers destroy infected or cancer cells. Inflammation is a comprehensive reaction aimed at destroying the pathogen and the restoration of damaged tissue.
   • Adaptive (acquired) immunity: A slower, but more specific and long -term answer. Reacts to specific antigens. Includes b-lymphocytes (producing antibodies) and T-lymphocytes (cytotoxic T-lymphocytes that kill infected cells, and T-highpers coordinating the immune response). Adaptive immunity has immunological memory — the ability to remember antigens and react faster and more strongly when re -meeting with them (the basis of vaccination).

3. How the immune system recognizes the threats: A key role is played by antigens recognition.

   • Antigens: Molecules capable of causing an immune response. They can be components of pathogens (for example, proteins of the viral shell, lipopolysaccharides of the bacterial wall) or their own cells of the body (for example, cancer antigens).
   • Immune cell receptors: Specialized proteins on the surface of immune cells associated with antigens. Examples: antibodies on the surface of B-lymphocytes, T-cell receptors on the surface of T-lymphocytes, toll-like receptors (TLR) on the surface of cellular immunity cells.
   • The main complex of histocompatibility (MHC): Molecules on the surface of the cells representing antigens T-lymphocytes. MHC class I represent antigens to cytotoxic T-lymphocytes, MHC class II represent antigens of T-highres.

4. Factors affecting the functioning of the immune system:

   • Age: The immune system is less effective in children and the elderly. In children, the immune system is not yet fully developed, and in the elderly there is immune aging (immunocent).
   • Nutrition: The lack of nutrients (especially proteins, vitamins and minerals) can weaken the immune system.
   • Stress: Chronic stress suppresses the immune function.
   • Dream: The lack of sleep reduces the activity of immune cells.
   • Physical activity: Moderate physical activity strengthens the immune system, while excessive physical activity can suppress it.
   • Related diseases: Chronic diseases (for example, diabetes, HIV) and immunodeficiency conditions (for example, congenital immunodeficiency) weaken the immune system.
   • Medicines: Some drugs (for example, corticosteroids, immunosuppressors) suppress the immune system.
   • Vaccination: Vaccination stimulates adaptive immunity, providing protection against specific infectious diseases.

II. Bad for immunity: what is it and why are they needed?

1. Definition of dietary supplements (biologically active additives): Bades are concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes. Bades are not medicines. They are designed to maintain health, prevention of diseases and improve the functional state of the body.

2. Popular dietary supplements associated with immunity:

   • Vitamin C (ascorbic acid): A powerful antioxidant involved in the functioning of immune cells and protect them from damage. It is assumed that vitamin C can reduce the duration and severity of colds, although the research data is contradictory.
   • Vitamin D (cholegalciferol): Plays an important role in the regulation of an immune response. Vitamin D deficiency is associated with an increased risk of infectious diseases.
   • Zinc: It is necessary for the development and functioning of immune cells. Zinc deficiency can weaken the immune system and increase susceptibility to infections.
   • Selenium: The antioxidant involved in the functioning of immune cells. Selena deficiency can worsen the immune response.
   • SOUTINATEA: A plant traditionally used to strengthen immunity. Some studies show that echinacea can reduce the duration and severity of colds. However, additional studies are needed to confirm these results.
   • Probiotics: Living microorganisms that have a beneficial effect on the health of the owner, when consumed in sufficient quantities. Probiotics can improve the immune function by modulating the intestinal microbiota (a community of microorganisms that live in the intestine).
   • Black Buzina (Sambucus Nigra): Contains antioxidants and is supposed to have antiviral properties. Some studies show that black bezine extract can reduce the duration and severity of the flu.
   • Garlic: Contains allicin with antimicrobial and immunomodulating properties.
   • Ginseng: Adaptogen, which can help the body cope with stress and improve the immune function.
   • Beta-glucan: Polysaccharides obtained from mushrooms, yeast and cereals. They stimulate the immune system, activating macrophages and other immune cells.
   • Omega-3 fatty acids: They have anti -inflammatory properties and can improve immune function.

3. The mechanisms of the action of dietary supplements on the immune system (general principles):

   • Support for the functioning of immune cells: Some dietary supplements (for example, vitamin C, vitamin D, zinc, selenium) are involved in the metabolic processes necessary for the normal functioning of immune cells.
   • Antioxidant Protection: Many dietary supplements (for example, vitamin C, vitamin E, selenium) are antioxidants that protect immune cells from damage caused by free radicals.
   • Modulation of the immune response: Some dietary supplements (for example, probiotics, beta-glucans) can modulate the immune response, activating or suppressing certain immune cells or cytokines.
   • Improving barrier function: Probiotics can improve the barrier function of the intestine, preventing the penetration of pathogens into the body.
   • Antiviral action: Some dietary supplements (for example, black bezine extract, garlic) can have antiviral properties.

4. When it is worth considering the reception of dietary supplements for immunity:

   • Nutrient deficiency: If you have a deficiency of certain nutrients (for example, vitamin D, zinc), the intake of dietary supplements can help replenish this deficit and improve the immune function. It is recommended to pre -pass blood tests to determine the deficiency.
   • Increased susceptibility to infections: If you are often ill with colds or other infections, dietary supplement can help strengthen your immune system.
   • Chronic stress: If you experience chronic stress, taking adaptogens (for example, ginseng) can help you cope with stress and improve the immune function.
   • Elderly age: In the elderly, the immune system is less effective, so the intake of dietary supplements can help maintain its function.
   • Seasonal changes: In the winter months, when the level of vitamin D decreases and the distribution of respiratory infections increases, the intake of dietary supplements can be useful.

III. Expert opinion: scientific data and clinical research

1. Vitamin C: Review review and recommendations:

   • The role in the immunity: Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals. It is also necessary for the functioning of immune cells, such as neutrophils and lymphocytes. Vitamin C is involved in the synthesis of the collagen necessary to maintain the barrier function of the skin and mucous membranes.
   • Cold and flu: Numerous studies have shown that regular intake of vitamin C does not prevent colds, but can reduce its duration and severity of symptoms. However, the effect is most pronounced in people subject to intensive physical exertion or living in cold conditions.
   • Dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. To strengthen immunity, some experts recommend higher doses (200-1000 mg per day), but possible side effects should be taken into account, such as stomach and diarrhea.
   • Expert opinions: Many experts believe that vitamin C can be useful for maintaining the immune system, especially during periods of increased risk of infections. However, they emphasize that vitamin C is not a miraculous means and should be part of an integrated approach to strengthening health, including healthy diet, sufficient sleep and regular physical exercises.

2. Vitamin D: Review review and recommendations:

   • The role in the immunity: Vitamin D plays an important role in the regulation of an immune response. It participates in the activation and differentiation of immune cells, such as T-lymphocytes and macrophages. Vitamin D also stimulates the production of antimicrobial peptides that help fight infections.
   • Infectious diseases: Vitamin D deficiency is associated with an increased risk of infectious diseases such as respiratory infections, flu and tuberculosis.
   • Dosage: The recommended daily dose of vitamin D is 600 IU (international units) for adults. For people with vitamin D deficiency, higher doses may be required that the doctor must determine.
   • Expert opinions: Most experts agree that maintaining an adequate level of vitamin D is important for the health of the immune system. It is recommended to regularly check the level of vitamin D in the blood and take additives, if necessary. This is especially true in the winter months, when sunlight is not enough for the synthesis of vitamin D in the skin.

3. Zinc: Reviews of research and recommendations:

   • The role in the immunity: Zinc is necessary for the development and functioning of immune cells, such as T-lymphocytes, B-lymphocytes and natural killers. Zinc is involved in the synthesis of DNA and RNA necessary for dividing and growth of immune cells. It is also an antioxidant and protects cells from damage caused by free radicals.
   • Infectious diseases: Zinc deficiency can weaken the immune system and increase susceptibility to infections, especially respiratory infections and diarrhea.
   • Dosage: The recommended daily dose of zinc is 8 mg for women and 11 mg for men. To strengthen immunity, some experts recommend higher doses (15-30 mg per day), but possible side effects should be taken into account, such as stomach and nausea. With prolonged use of high doses of zinc, copper absorption may be disturbed.
   • Expert opinions: Many experts believe that zinc can be useful for maintaining the immune system, especially in people with zinc deficiency or an increased risk of infections. It should be remembered that the excess of zinc can be harmful, so the recommended doses should not be exceeded.

4. Probiotics: Review review and recommendations:

   • The role in the immunity: Probiotics are living microorganisms that have a beneficial effect on the health of the owner when they are consumed in sufficient quantities. Probiotics can improve the immune function, modulating the intestinal microbiota. The intestinal microbiota plays an important role in the development and functioning of the immune system. Probiotics can stimulate the production of antibodies, enhance the activity of natural killers and reduce inflammation.
   • Infectious diseases: Some studies show that probiotics can reduce the risk of respiratory infections and diarrhea. Particularly effective probiotics in antibiotic-associated diarrhea.
   • Types of probiotics: There are various types of probiotics, such as Lactobacillus, Bifidobacterium And Saccharomyces. Different types of probiotics can have different effects on the immune system.
   • Expert opinions: Many experts believe that probiotics can be useful for maintaining the immune system, especially in people with intestinal dysbiosis or an increased risk of infections. It is important to choose probiotics with proven effectiveness and accept them in accordance with the recommendations of the manufacturer.

5. Echinacea: Reviews of research and recommendations:

   • The role in the immunity: Echinacea is a plant traditionally used to strengthen immunity. It is assumed that echinacea stimulates the immune system, activating macrophages and other immune cells.
   • Cold and flu: Some studies show that echinacea can reduce the duration and severity of colds. However, the results of the studies are contradictory, and additional studies are needed to confirm these results.
   • Types of Echinacea: There are various types of echinacea, such as Echinacea purpurea, Echinaacea angustifolia And Echinaacea pale. Different types of echinacea can have different properties.
   • Expert opinions: Experts regarding the effectiveness of Echinacea to strengthen immunity vary. Some experts believe that echinacea can be useful for the prevention and treatment of colds, while others believe that evidence of its effectiveness is insufficient. Caution must be observed when taking echinacea for people with autoimmune diseases.

IV. How to choose and accept dietary supplements for immunity: recommendations of specialists

1. Consultation with a doctor: Before you start taking any dietary supplement for immunity, you need to consult a doctor. The doctor can evaluate your health status, identify possible nutrient deficits and determine which dietary supplements can be useful in your case. It is especially important to consult a doctor if you have any chronic diseases or take any medication, since dietary supplements can interact with medicines and cause side effects.

2. Choosing a quality product: It is important to choose dietary supplements from famous and reliable manufacturers. Check the availability of quality certificates (for example, GMP — Good Manufacturing Practice). Pay attention to the composition of the product and make sure that it contains the declared ingredients in the indicated quantities. Avoid products with artificial additives, dyes and preservatives.

3. Dosage and duration of the reception: Take dietary supplements in accordance with the doctor’s recommendations or instructions on the package. Do not exceed the recommended doses, as this can be harmful to health. The duration of the reception of dietary supplements should also be agreed with the doctor. Some dietary supplements can be taken for a long time, while others are recommended to take courses.

4. Interaction with drugs: Bades can interact with medicines by changing their effectiveness or causing side effects. Tell your doctor about all the dietary supplements that you accept to avoid unwanted interactions.

5. Individual reaction: Follow your reaction to the reception of dietary supplements. If you have any side effects, such as stomach disorder, allergic reactions or other unusual symptoms, stop taking the dietary supplement and consult a doctor.

6. Complex approach: Remember that dietary supplements are not a replacement for a healthy lifestyle. To strengthen the immune system, it is necessary to adhere to a balanced diet, engage in physical exercises, sprinkle and avoid stress. Bades can be a useful addition to a healthy lifestyle, but are not its replacement.

V. A healthy lifestyle as a basis of strong immunity

1. Balanced nutrition: Balanced nutrition is the basis of strong immunity. Use a variety of products rich in vitamins, minerals and antioxidants.

   • Fruits and vegetables: Eat at least 5 portions of fruits and vegetables per day. Fruits and vegetables are rich in vitamins (for example, vitamin C, vitamin A), minerals (for example, zinc, selenium) and antioxidants that protect the cells from damage.
   • Whole grain products: Whole grain products (for example, brown rice, oats, whole grain bread) are rich in fiber, which contributes to a healthy bowel microbiote.
   • Protein: Eas enough protein that is necessary for building and restoring tissues, as well as for the functioning of immune cells. Sources of protein include meat, fish, poultry, eggs, legumes and nuts.
   • Useful fats: Use useful fats such as omega-3 fatty acids that have anti-inflammatory properties. Sources of omega-3 fatty acids include fatty fish (for example, salmon, tuna, sardines), flaxseed and walnuts.
   • Limit the consumption of sugar, processed products and alcohol: These products can weaken the immune system.

2. Regular physical activity: Moderate physical activity strengthens the immune system. It is recommended to engage in physical exercises for at least 150 minutes a week. Physical activity improves blood circulation, reduces stress and strengthens immune cells.

3. Sufficient sleep: The lack of sleep reduces the activity of immune cells. Try to sleep at least 7-8 hours at night. During sleep, the body is restored and strengthens the immune system.

4. Stress management: Chronic stress suppresses the immune function. Find the ways of managing stress, such as meditation, yoga, walking in nature or communication with loved ones.

5. Hygiene: Compliance with hygiene rules helps prevent the spread of infections. Wash your hands with soap regularly, especially before food and after visiting public places.

6. Vaccination: Vaccination stimulates adaptive immunity, providing protection against specific infectious diseases. Regularly vaccinated in accordance with the doctor’s recommendations.

VI. Dietary supplements and autoimmune diseases: special warnings

1. Autoimmune diseases: Short description: Autoimmune diseases are a group of diseases in which the immune system attacks the body’s own tissues. Examples include rheumatoid arthritis, systemic lupus erythematosus, multiple sclerosis and Crohn’s disease.

2. Risks of taking dietary supplement for autoimmune diseases: Reception of dietary supplements in autoimmune diseases can be risky, as some dietary supplements can stimulate the immune system and worsen the course of the disease. It is important to remember that the immune system in autoimmune diseases is so hyperactive, so stimulation of immunity can lead to increased inflammation and damage to tissues.

3. Dietary supplements that should be avoided: People with autoimmune diseases should avoid dietary supplements that can stimulate the immune system, such as echinacea, astral and some other plant drugs.

4. Bades that can be useful (with reservations): Some dietary supplements can be useful for people with autoimmune diseases, but only under the strict supervision of a doctor.

   • Vitamin D: Vitamin D deficiency is often found in people with autoimmune diseases. Maintaining an adequate level of vitamin D can help improve the immune function and reduce inflammation. However, it is necessary to control the level of vitamin D in the blood and not exceed the recommended doses.
   • Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can help reduce inflammation in autoimmune diseases.
   • Probiotics: Probiotics can improve the intestinal microbiota and reduce inflammation in autoimmune diseases. However, it is necessary to choose probiotics with proven effectiveness and consult a doctor.

5. Consultation with a rheumatologist or immunologist: People with autoimmune diseases need to consult with a rheumatologist or immunologist before starting to take any dietary supplements. The doctor can evaluate the state of health, determine possible risks and choose the safest and most effective dietary supplements.

VII. The role of the psychological state in maintaining immunity

1. The relationship between the psyche and the immune system: There is a close connection between the mental state and the immune system. Chronic stress, depression and anxiety can suppress the immune function, increasing susceptibility to infections. On the other hand, positive emotions, social support and a sense of control can strengthen the immune system.

2. How stress affects immunity: Stress causes the release of stress hormones, such as cortisol and adrenaline, which can suppress the immune function. Cortisol suppresses the activity of immune cells, such as T-lymphocytes and natural killers, and also reduces the production of cytokines necessary to coordinate the immune response.

3. Methods of reducing stress and supporting mental health:

   • Meditation and Mindfulness: Meditation and mindfulness are practices aimed at a conscious presence in the present moment. They can help reduce stress, improve mood and strengthen the immune system.
   • Yoga and Tai Chi: Yoga and Tai Chi are physical practices that combine physical exercises, breathing techniques and meditation. They can help reduce stress, improve flexibility and coordination, as well as strengthen the immune system.
   • Natural walks: Natural walks can help reduce stress, improve mood and strengthen the immune system. Finding in nature reduces the level of stress hormones and increases the level of antioxidants in the blood.
   • Communication with loved ones: Communication with loved ones can help reduce stress, improve mood and strengthen the immune system. Social support is an important factor for maintaining mental health and immune function.
   • Hobbies and hobbies: Hobbies and hobbies can help reduce stress, improve mood and strengthen the immune system. Find classes that you like and bring pleasure, and devote time to them regularly.
   • Professional help: If you experience chronic stress, depression or anxiety, seek professional help to a psychologist or psychotherapist.

4. The role of positive thinking: Positive thinking can strengthen the immune system. Try to focus on the positive aspects of your life, express gratitude and believe in your strength. Positive emotions stimulate the production of hormones of happiness, such as endorphins that strengthen the immune system.

VIII. Research in the field of immunity and dietary supplements: new prospects

1. Microbiotic intestinal: a new understanding: In recent years, the intestinal microbiota has become the subject of intense studies. Scientists have found that the intestinal microbiota plays an important role in the development and functioning of the immune system. Intestinal dysbiosis (microbiotic balance) can weaken the immune system and increase susceptibility to infections.

2. Personalized nutrition: Personalized nutrition is an approach to nutrition, which takes into account the individual characteristics of a person, such as genetic factors, intestinal microbiota and health status. A personalized approach to the use of dietary supplements allows you to choose the most effective and safe dietary supplements for a particular person.

3. Immunometabolism: Immunometabolism is a field of research that studies the relationship between metabolism and immune function. Scientists have found that metabolic processes play an important role in the regulation of an immune response. Some dietary supplements can affect immunometabolism, improving the immune function.

4. Clinical research: Further clinical studies are needed to assess the effectiveness and safety of dietary supplements for immunity. Clinical studies should be well planned and conducted using strict scientific methods.

IX. Myths and misconceptions about dietary supplements for immunity

1. Bades are a medicine: Bades are not medicines. They are designed to maintain health, prevention of diseases and improve the functional state of the body. Bades cannot replace the medicines prescribed by the doctor.

2. More the better: Exceeding the recommended doses of dietary supplements may be harmful to health. Some dietary supplements can be toxic in large doses.

3. All dietary supplements are equally effective: The effectiveness of dietary supplements can vary depending on the quality of the product, dosage and individual characteristics of a person. It is important to choose dietary supplements from well -known and reliable manufacturers and consult a doctor.

4. Bades are a panacea from all diseases: Bades are not a panacea for all diseases. They can be useful for maintaining health and strengthening the immune system, but cannot replace a healthy lifestyle and medical treatment.

5. Bades have no side effects: Some dietary supplements can cause side effects, especially with high doses or when interacting with drugs. It is important to consult a doctor before starting to take any dietary supplement.

X. Bad for immunity in children: special considerations

1. Children’s immune system: Features: The immune system of children is not yet fully developed, so they are more susceptible to infections than adults. At the same time, the immune system of children has high plasticity and the ability to adapt to new challenges.

2. When it is worth considering the reception of dietary supplements for immunity in children: Reception of dietary supplements for immunity in children should be considered only on the recommendation of a doctor. Bades can be useful for children with nutrient deficiency, frequent infections or chronic diseases.

3. Safe dietary supplements for children: Some dietary supplements are considered safe for children in recommended doses.

   • Vitamin D: Vitamin D is important for the development of bones and the immune system of children. The recommended daily dose of vitamin D for children is 400 IU.
   • Probiotics: Probiotics can be useful for children with diarrhea or antibiotic-associated diarrhea.
   • Vitamin C: Vitamin C can reduce the duration and severity of colds in children.

4. Dietary supplements that should be avoided: Children should avoid dietary supplements that can be harmful to health, such as echinacea (due to the risk of allergic reactions) and high doses of vitamins and minerals.

5. Dosage: The dosage of dietary supplements for children should be less than for adults. It is important to observe the recommended doses and not exceed them.

6. Consultation with a pediatrician: Before giving a child any dietary supplements, it is necessary to consult a pediatrician.

XI. Dietary supplements for immunity during pregnancy and lactation

1. Changes in the immune system during pregnancy: During pregnancy in the woman’s immune system, changes take place aimed at maintaining pregnancy and protecting the fetus. The immune system becomes more tolerant to the fetus, which is half alien to the mother’s body.

2. The risks of taking dietary supplement during pregnancy and lactation: Reception of dietary supplements during pregnancy and lactation can be risky, as some dietary supplements can be harmful to the fetus or child.

3. Bades that can be useful (with reservations): Some dietary supplements can be useful for pregnant and nursing women, but only under the strict supervision of a doctor.

   • Vitamin D: Vitamin D is important for the development of bones and the immune system of the fetus and child.
   • Omega-3 fatty acids: Omega-3 fatty acids are important for the development of the brain and vision of the fetus and child.
   • Probiotics: Probiotics can be useful for the prevention of vaginal infections and mastitis in pregnant and nursing women.

4. Dietary supplements that should be avoided: Pregnant and nursing women should avoid dietary supplements that can be harmful to the fetus or child, such as high doses of vitamin A and some plant drugs.

5. ** Consultation with obstetrician