How to strengthen immunity: simple ways to increase immunity

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How to strengthen immunity: simple ways to increase immunity

Section 1: Fundamentals of the immune system: Understanding the protective mechanism of the body

The immune system is a complex and multifaceted network of cells, tissues, organs and processes that protects the body from pathogens, such as bacteria, viruses, fungi and parasites, as well as from own mutated cells. Understanding the basic principles of its work is the key to the effective strengthening of immunity.

1.1. The components of the immune system:

  • Congenital immunity (nonspecific): The first line of defense with which the body encounters when the pathogen is penetrated. He acts quickly and not selectively, attacking any alien elements. Components of congenital immunity include:

    • Physical barriers: The skin, mucous membranes (respiratory tract, gastrointestinal tract, genitourinary system), tears, saliva, hydrochloric acid of the stomach. They prevent the penetration of pathogens into the body.
    • Cells:
      • Phagocytes (macrophages, neutrophils, dendritic cells): “Eater” pathogens. They absorb and destroy microorganisms.
      • Natural killers (NK cells): Destroyed by virus or tumor cells.
      • Mastocytes (fat cells): Participate in inflammatory reactions, secreting histamine and other inflammation mediators.
      • Eosinophils and basophils: They fight parasitic infections and participate in allergic reactions.
    • Squirrels:
      • Complement: The protein system, which enhances inflammation, marks pathogens for phagocytosis and directly destroys bacteria.
      • Interferon: Proteins released with cells in response to a viral infection. They suppress the reproduction of viruses and activate other cells of the immune system.
      • Cytokines: Signal molecules that regulate the interaction between the cells of the immune system.

  • Acquired immunity (specific): A more complex and adaptive system that develops in response to a particular antigen (foreign substance). It is characterized by immunological memory, that is, the ability of the body to remember antigen and quickly respond to re -infection. The components of the acquired immunity include:

    • Lymphocytes:
      • B-lymphocytes (B cells): They produce antibodies (immunoglobulins) that are associated with antigens, neutralize them and marked for destruction. There are various antibodies (IgG, IGM, IGA, IGE, IGD), each of which performs certain functions.
      • T-lymphocytes (T cells):
        • T-highpers (CD4+): They help B-cells to produce antibodies and activate other cells of the immune system.
        • T-killer (CD8+): Destroyed by virus or tumor cells, recognizing antigens presented on the surface of these cells.
        • T-regulatory cells (Treg): Sold an excess immune reaction, preventing autoimmune diseases.
    • Antigen -presenting cells (agricultural): Phagocytes, dendritic cells and B cells that absorb antigens treat them and represent T-lymphocytes to activate the immune response.

1.2. Mechanisms of the immune response:

  • Antigen recognition: The immune system recognizes antigens using special receptors on the surface of the cells. B cells recognize antigens directly, and T cells need to be presented with antigen of the agricultural sector.
  • Activation of immune cells: After the antigen recognition, the immune cells are activated, which leads to their proliferation (reproduction) and differentiation (specialization).
  • Effective phase: Activated immune cells perform their functions: B cells produce antibodies, T-killers destroy infected cells, and other cells emit cytokines that regulate the immune response.
  • Antigen elimination: The immune system eliminates antigen using various mechanisms, such as antigens neutralization with antibodies, phagocytosis, complement-mediated lysis and the destruction of infected cells with t-killer.
  • Formation of immunological memory: After eliminating the antigen, part of the activated lymphocytes turns into memory cells, which provide a quick and effective immune response in re -contact with the same antigen.

1.3. Factors affecting immunity:

Many factors can affect the function of the immune system, both positively and negatively.

  • Age: The immune system is the most strong in youth and gradually weakens with age (immune aging). In children, the immune system is not yet fully developed.
  • Genetics: A genetic predisposition can affect susceptibility to certain diseases and the effectiveness of an immune response.
  • Nutrition: The lack of necessary nutrients (vitamins, minerals, proteins) can weaken the immune system.
  • Dream: The lack of sleep reduces the function of immune cells and increases the risk of infections.
  • Stress: Chronic stress suppresses the immune system.
  • Physical activity: Moderate physical activity strengthens the immunity, and excessive loads can weaken it.
  • Bad habits: Smoking and alcohol abuse negatively affect the immune system.
  • Environmental pollution: The influence of toxins and pollutants can weaken the immune system.
  • Chronic diseases: Many chronic diseases, such as diabetes, cardiovascular diseases and autoimmune diseases, can weaken the immune system.
  • Medicines: Some drugs, such as immunosuppressants and corticosteroids, can suppress the immune system.

Section 2: Power for immunity: The role of vitamins, minerals and other nutrients

Food plays a key role in maintaining the health of the immune system. A full and balanced diet, rich in vitamins, minerals, antioxidants and other nutrients, is necessary for the optimal functioning of immune cells and effective protection of the body from infections.

2.1. Vitamins that strengthen immunity:

  • Vitamin C (ascorbic acid): A powerful antioxidant that protects the cells from damage caused by free radicals. It also stimulates the production and function of leukocytes, enhances the production of interferon and improves iron absorption.
    • Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, bell pepper, broccoli, spinach.
    • Recommended daily dose: 75 mg for women, 90 mg for men. With a cold or influenza, the dose can be increased to 500-1000 mg per day.
  • Vitamin D (calciferol): Plays an important role in the regulation of an immune response. It activates macrophages and T cells, enhances the production of antimicrobial peptides and modulates inflammation. Vitamin D deficiency is associated with an increased risk of infections, especially respiratory.
    • Sources: Bold fish (salmon, tuna, sardines), egg yolks, mushrooms, enriched products (milk, juices, cereals). The main source of vitamin D is the synthesis in the skin under the influence of sunlight.
    • Recommended daily dose: 600 IU (international units) for adults. In winter or with insufficient insolation, it is recommended to take additives with vitamin D.
  • Vitamin E (Tokoferol): Another powerful antioxidant that protects cells from damage and supports the function of immune cells. It also enhances antibody production and improves the function of NK cells.
    • Sources: Vegetable oils (sunflower, olive, almond), nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), avocado, spinach.
    • Recommended daily dose: 15 mg.
  • Vitamin A (Retinol): It is necessary to maintain the health of the mucous membranes, which serve as a barrier against infections. It also participates in the development and functioning of immune cells, especially T cells.
    • Sources: Liver, fish oil, dairy products, egg yolks. In the form of beta-carotene (predecessor of vitamin A)-carrots, pumpkin, sweet potatoes, spinach, broccoli.
    • Recommended daily dose: 700 μg for women, 900 mcg for men. Excess vitamin A can be toxic, therefore it is not recommended to exceed the recommended doses.
  • B vitamins B: They play an important role in the energy exchange and functioning of the nervous system, which indirectly affects immunity. Vitamins B6, B9 (folic acid) and B12 are especially important for the immune system.
    • Sources: Meat, fish, poultry, eggs, dairy products, legumes, whole grain products, green leafy vegetables.

2.2. Minerals that strengthen immunity:

  • Zinc: It is necessary for the development and functioning of immune cells, especially T cells and NK cells. It also has antioxidant and anti -inflammatory properties. Zinc deficiency is associated with an increased risk of infections.
    • Sources: Seafood (oysters, crabs, shrimp), red meat, poultry, nuts, seeds, legumes, whole grain products.
    • Recommended daily dose: 8 mg for women, 11 mg for men.
  • Selenium: An important antioxidant that protects cells from damage and supports the function of immune cells. He also participates in the regulation of inflammation.
    • Sources: Brazilian nuts, seafood, meat, poultry, eggs, whole grain products.
    • Recommended daily dose: 55 μg.
  • Iron: It is necessary for the production of hemoglobin, which transfers oxygen to cells of the body, including immune cells. Iron deficiency can weaken the immune system.
    • Sources: Red meat, poultry, fish, legumes, green leafy vegetables, enriched cereals.
    • Recommended daily dose: 18 mg for women, 8 mg for men. Iron is better absorbed in combination with vitamin C.
  • Copper: Participates in the formation of immune cells and antioxidant protection.
    • Sources: Seafood, liver, nuts, seeds, legumes, whole grain products.

2.3. Other important nutrients:

  • Protein: It is necessary for the construction and restoration of tissues, including immune cells and antibodies. The lack of protein can weaken the immune system.
    • Sources: Meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds.
  • Omega-3 fatty acids: They have anti -inflammatory properties and can modulate an immune response.
    • Sources: Fat fish (salmon, tuna, sardines), linen seed, chia seeds, walnuts.
  • Probiotics and prebiotics: Probiotics are useful bacteria that live in the intestines and support its health. Prebiotics are food for these bacteria. A healthy intestine plays an important role in immunity.
    • Sources of probiotics: Yogurt, kefir, quashcasts, kimchi, kitten.
    • Sources of prebiotics: Onions, garlic, asparagus, bananas, oats, apples.
  • Antioxidants: Protect cells from damage caused by free radicals. Contained in fruits, vegetables, berries, nuts, seeds, herbs.
  • Phytochemical substances: Natural compounds contained in plants that have antioxidant, anti -inflammatory and immunomodulating properties. For example, allicine in garlic, curcumin in turmeric, quercetin in apples and onions.

2.4. Model recommendations to strengthen immunity:

  • Eat a variety of products rich in vitamins, minerals and other nutrients.
  • Include fruits, vegetables, berries, greens in your diet, whole grain products, legumes, nuts, seeds, fish, poultry, meat, eggs and dairy products.
  • Limit the consumption of processed products, sugar, trans fats and alcohol.
  • Maintain healthy weight.
  • Drink enough water.
  • If necessary, take additives with vitamins and minerals after consulting a doctor.

Section 3: A healthy lifestyle and immunity: sleep, stress, physical activity and bad habits

In addition to nutrition, a healthy lifestyle plays a decisive role in maintaining a strong immune system. Sufficient sleep, stress management, regular physical activity and rejection of bad habits are important components of strengthening immunity.

3.1. Sleep and immunity:

During sleep, the body is restored and strengthens the immune system. The lack of sleep reduces the function of immune cells, increases the risk of infections and slows down recovery.

  • Mechanisms of the influence of sleep on immunity:
    • During sleep, the production of cytokines increases, which regulate the immune response.
    • The lack of sleep reduces the activity of NK cells, which destroy the virus and tumor cells infected with virus.
    • Sleep contributes to the consolidation of immunological memory.
  • Recommendations for improving sleep:
    • Observe sleep mode: go to bed and wake up at the same time every day, even on weekends.
    • Create a comfortable sleeping atmosphere: a dark, quiet and cool room.
    • Avoid the use of caffeine and alcohol before bedtime.
    • Do not use electronic devices (phones, tablets, computers) before bedtime.
    • Engage in relaxing practices before bedtime: reading, meditation, warm bath.
  • How much you need to sleep:
    • Adults: 7-9 hours a day.
    • Children and adolescents: 8-10 hours a day.

3.2. Stress and immunity:

Chronic stress suppresses the immune system, making the body more susceptible to infections. Stress causes the release of cortisol, hormone, which can suppress the function of immune cells.

  • The mechanisms of influence of stress on immunity:
    • Stress reduces the quantity and activity of lymphocytes.
    • Stress suppresses the production of cytokines.
    • Stress increases inflammation in the body.
  • Stress management methods:
    • Meditation and awareness: Regular practices of meditation and awareness help reduce stress and improve the emotional state.
    • Exercise: Physical activity helps relieve stress and improve mood.
    • Respiratory exercises: Deep breathing helps to calm the nervous system and reduce stress.
    • Communication with loved ones: Support for friends and family can help cope with stress.
    • Hobbies and hobbies: Classes of your favorite business help to relax and distract from problems.
    • Planning and organization: Effective planning and the organization of time help reduce the feeling of overload and stress.
    • Appeal to a specialist: If you cannot cope with stress yourself, contact a psychologist or psychotherapist.

3.3. Physical activity and immunity:

Moderate physical activity strengthens the immunity, improves blood circulation and stimulates the functioning of immune cells. Excessive physical activity can, on the contrary, weaken the immune system.

  • The mechanisms of the influence of physical activity on immunity:
    • Physical activity increases the amount and activity of immune cells.
    • Physical activity improves blood circulation, which helps the delivery of immune cells to the place of infection.
    • Physical activity reduces stress and inflammation in the body.
  • Physical activity recommendations:
    • Take a moderate physical activity of at least 150 minutes a week, for example, walking, running, swimming or cycling.
    • Include strength exercises to strengthen muscles in your training.
    • Wash before training and stretch after training.
    • Listen to your body and do not overload.
  • Important: With a cold or flu, it is recommended to relax and refrain from intense training.

3.4. Bad habits and immunity:

Smoking and abuse of alcohol negatively affect the immune system, making the body more susceptible to infections.

  • Smoking:
    • Damages the mucous membranes of the respiratory tract, weakening the first line of defense against infections.
    • Reduces the quantity and activity of immune cells.
    • Increases inflammation in the body.
    • Increases the risk of respiratory infections, such as pneumonia and bronchitis.
  • Alcohol:
    • Suppresses the function of immune cells.
    • Violates the work of the intestines, which reduces immunity.
    • Increases the risk of bacterial and viral infections.
  • Recommendations:
    • Refuse smoking.
    • Limit alcohol consumption or abandon it completely.

Section 4: Hygiene and immunity: protection against infections and maintaining health

Compliance with hygiene rules is an important way to protect against infections and maintain the health of the immune system. Regular hand washing, proper processing of food and vaccination are effective methods for the prevention of infectious diseases.

4.1. Washing hands:

Washing hands is a simple and effective way to prevent the spread of infections. Hands are often in contact with microbes that can enter the body through the mouth, nose or eyes.

  • When you need to wash your hands:
    • After visiting the toilet.
    • Before eating and cooking.
    • After coughing or sneezing.
    • After contact with animals.
    • After visiting public places.
    • After working in the garden or in the garden.
  • How to wash your hands correctly:
    • Wet your hands with warm water.
    • Apply enough soap.
    • Trick your hands for at least 20 seconds, thoroughly washing all the surfaces, including fingers, the back of the palms and wrists.
    • Rinse soap with warm water.
    • Dry your hands with a clean towel or paper towel.
  • Using an antiseptic for hand:
    • The hand antiseptic can be used if it is not possible to wash your hands with soap water.
    • Apply a sufficient amount of antiseptic on your hands.
    • Trick your hands until completely dry.
    • Choose an antiseptic with alcohol content of at least 60%.

4.2. Power hygiene:

Proper treatment of food helps to prevent food poisoning and infections.

  • Hygiene Hygiene recommendations:
    • Wash your hands before cooking.
    • Wash fruits and vegetables thoroughly.
    • Use different cutting boards and knives for raw meat, poultry, fish and other products.
    • Cook meat, poultry and fish until safe inner temperature.
    • Store products in the refrigerator at a temperature below 4 ° C.
    • Do not leave food at room temperature for more than 2 hours.
    • Do not use foods with an expired expiration date.

4.3. Vaccination:

Vaccination is an effective way to protect against infectious diseases. Vaccines contain weakened or killed microorganisms that stimulate the immune system to the production of antibodies. Thanks to vaccination, the body becomes resistant to specific infections.

  • The importance of vaccination:
    • It protects against serious infectious diseases such as measles, rubella, mumps, polio, influenza, pneumococcal infection and Covid-19.
    • Prevents the spread of infections in society.
    • Reduces the risk of complications and mortality from infectious diseases.
  • Vaccination recommendations:
    • Follow the national preventive vaccination calendar.
    • Discuss with the doctor the need for vaccination from influenza and other infections.
    • Make vaccination before traveling to regions with a high risk of infectious diseases.

4.4. Maintaining cleanliness in the house:

Regular cleaning and disinfection of surfaces in the house helps reduce the number of microbes and prevent the spread of infections.

  • Recommendations for maintaining cleanliness in the house:
    • Protect the room regularly.
    • Do wet cleaning at least once a week.
    • Disinfect the surfaces that are often touched, such as door handles, switches, countertops and taps.
    • Change bedding regularly.
    • Follow cleanliness in the bathroom and toilet.

Section 5: Additional strategies for strengthening immunity

In addition to the main recommendations for nutrition, lifestyle and hygiene, there are other strategies that can help strengthen the immune system.

5.1. Herbs and additives:

Some herbs and additives can have a positive effect on the immune system. However, before using any additives, you need to consult a doctor in order to avoid undesirable side effects and interaction with drugs.

  • SOUTINATEA: It stimulates the immune system and helps to fight a cold and the flu.
  • Garlic: It has antimicrobial and anti -inflammatory properties.
  • Ginger: It has anti -inflammatory and antioxidant properties.
  • Turmeric: Contains curcumin, which has powerful anti -inflammatory properties.
  • Propolis: It has antimicrobial, anti -inflammatory and immunomodulating properties.
  • Solo root: It has antiviral and anti -inflammatory properties.
  • Reishi mushrooms, Shiitaka and Metack: They contain beta-glucans that stimulate the immune system.

5.2. Management of chronic diseases:

Chronic diseases, such as diabetes, cardiovascular diseases and autoimmune diseases, can weaken the immune system. It is important to control these diseases and follow the doctor’s recommendations in order to maintain immunity.

5.3. Avoidance of toxins and pollutants:

The influence of toxins and environmental pollutants can weaken the immune system. Try to avoid the effects of tobacco smoke, pesticides, heavy metals and other toxic substances.

5.4. Maintaining a healthy weight:

Obesity and overweight can negatively affect the immune system. Maintain healthy weight with a balanced diet and regular physical activity.

5.5. Positive thinking:

Positive thinking and optimism can positively affect the immune system. Strive for a positive view of life and develop strategies for the fight against stress.

5.6. Walks in the fresh air:

Walking in the fresh air, especially in the forest or park, can strengthen the immune system. Plants emit phytoncides that have antimicrobial properties.

5.7. Contrast shower:

A contrast shower can strengthen the immune system, improve blood circulation and increase the tone of the body.

5.8. Hardening:

Hardening the body, for example, dousing with cold water, can strengthen the immune system and increase resistance to colds. Start hardening gradually and consult your doctor before starting.

5.9. Pets:

Communication with pets can positively affect the immune system, reduce stress and improve mood.

5.10. Social activity:

Maintaining social ties and communication with friends and family can strengthen the immune system and improve mental health.

Section 6: Immunity in children: features and approaches to strengthening

The immune system in children is not yet fully developed and is in the process of formation. Therefore, it is important to pay special attention to strengthening immunity in children in order to protect them from infections and provide healthy growth and development.

6.1. Features of immunity in children:

  • The immune system in children is not yet fully developed and less effective than in adults.
  • Children are more susceptible to infections, especially respiratory and intestinal.
  • Immunological memory in children has not yet been formed, so they can more often suffer from the same diseases.
  • Vaccination is especially important for protecting children from infectious diseases.

6.2. Approaches to strengthen immunity in children:

  • Breast-feeding: Breast milk contains antibodies and other immune factors that protect the baby from infections. Breastfeeding is recommended at least up to 6 months, and then continue up to 2 years or more.
  • Balanced nutrition: Children should receive a sufficient amount of vitamins, minerals and other nutrients to maintain immunity. Include fruits, vegetables, berries, whole grain products, legumes, nuts, seeds, fish, poultry, meat, eggs and dairy products in the child’s diet.
  • Sufficient sleep: Children need more sleep than adults. Observe sleep mode and create comfortable sleeping conditions.
  • Physical activity: Regular physical exercises strengthen the immune system and contribute to the healthy development of the child. Encourage the child for active games and sports.
  • Hygiene: Teach the child to wash your hands correctly and follow other hygiene rules.
  • Vaccination: Follow the national preventive vaccination calendar.
  • Avoiding passive smoking: Do not smoke in the presence of a child.
  • Restriction of the time spent in front of the screen: Excessive time spent in front of the screen (TV, computer, phone) can negatively affect the sleep, physical activity and immunity of the child.
  • Walks in the fresh air: Walks in the fresh air strengthen the immunity and contribute to the healthy development of the child.
  • Love and care: The love and care of parents create a favorable atmosphere for the development of the child and strengthen his immunity.

6.3. Consultation with a doctor:

If you have any questions or problems with the child’s health, contact the doctor. The doctor can give individual recommendations for strengthening immunity and treating diseases.

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