Bad for immunity: strengthen your protection

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Bad for immunity: strengthen your protection

I. Fundamentals of the immune system: the guardian of your health

  1. Immune system: complex protection network

    • Determination of the immune system as a complex network of organs, cells and processes that protect the body from diseases.
    • An explanation of the key role of the immune system in the recognition and neutralization of pathogens, including bacteria, viruses, fungi and parasites.
    • Description of the two main branches of the immune system: congenital and acquired immunity.
    • The emphasis on the importance of maintaining a strong immune system for general health and well -being.

  2. Inborn immunity: the first line of defense

    • Description of congenital immunity as the first line of protection, which provides an immediate but non -specific response to threats.

    • An explanation of the role of physical barriers, such as leather and mucous membranes, in preventing the penetration of pathogens.

    • Description of the work of immune cells of congenital immunity, including:

      • Fagocyte: Cells that absorb and destroy pathogens and cell dumplings (macrophages, neutrophils, dendritic cells).
      • Natural killers (NK cells): Cells that destroy infected or tumor cells.
      • Oblast cells: Cells secreting histamine and other substances involved in the inflammatory reaction.
      • Complement: The system of proteins that enhance the immune response and directly destroy pathogens.

    • An explanation of the role of inflammation as an important component of an innate immune response.

  3. Acquired immunity: adaptation and memorization

    • Description of the acquired (adaptive) immunity as a more complex and specific form of protection, developing over time.

    • Explanation of the key role of lymphocytes (T cells and B cells) in the acquired immune response.

    • Description of the two main types of acquired immunity:

      • Cell-mediated immunity: T-cells directly attack infected cells (cytotoxic T cells) or help other immune cells (helper T-cells).
      • Humoral immunity: B cells produce antibodies that neutralize pathogens and mark them to destroy other cells.

    • An explanation of the process of immunological memory, which allows the body to quickly and effectively respond to a repeated effect of pathogen.

    • Description of vaccination as a way of artificial creation of acquired immunity.

  4. Factors affecting the immune system

    • Discussion of various factors that can affect the function of the immune system, including:

      • Age: The immune function decreases with age (immunocial science).
      • Nutrition: The lack of nutrients (vitamins, minerals, proteins) weakens 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 strengthen the immune system, and excessive – weaken.
      • Chronic diseases: Some diseases (diabetes, HIV/AIDS) weaken the immune system.
      • Medicines: Some drugs (immunosuppressants) suppress the immune system.
      • Genetics: Genetic factors affect the immune response.
      • Environment: Environmental pollution and the effects of toxins weaken the immune system.
      • Intestinal microbia: Healthy intestinal microbiomes supports the immune function.

II. Bad for immunity: help or deception?

  1. What are dietary supplements? Determination and regulation

    • Determination of biologically active additives (dietary supplements) as products designed to supplement the diet.
    • Description of various forms of dietary supplements, including tablets, capsules, powders and liquids.
    • The explanation that dietary supplements are not drugs and are not intended for the treatment or prevention of diseases.
    • Dietary administration of dietary supplements in various countries, the emphasis on the fact that regulation can be less strict than for drugs.
    • The importance of choosing dietary supplements from reliable manufacturers who comply with quality and safety standards.

  2. Review of popular dietary supplements for immunity

    • A detailed analysis of the most popular dietary supplements, positioned as a means to strengthen immunity.

    • Consideration of each dietary supplement in terms of evidence base, efficiency, safety and potential side effects.

    • Vitamin C (ascorbic acid):

      • The role of vitamin C as an antioxidant and its participation in various immune processes.
      • Review of studies on the influence of vitamin C on the duration and severity of colds.
      • Recommended doses of vitamin C and potential side effects (stomach disorder, diarrhea).
      • The emphasis on the importance of obtaining vitamin C from food sources (fruits, vegetables).

    • Vitamin D (cholegalciferol):

      • The role of vitamin D in the regulation of the immune system and its effect on the function of immune cells.
      • Review of studies on the relationship of vitamin D deficiency with increased susceptibility to infections.
      • Recommended doses of vitamin D and potential side effects (hypercalcemia).
      • An explanation of the importance of obtaining vitamin D from sunlight, food sources (oily fish, egg yolks) and additives, especially in the winter months.

    • Zinc:

      • The role of zinc in the development and functioning of immune cells.
      • Review of studies on the effect of zinc on the duration and severity of colds.
      • Recommended zinc doses and potential side effects (nausea, vomiting, diarrhea).
      • The warning that excessive zinc consumption can suppress the immune system.
      • The emphasis on the importance of obtaining zinc from food sources (meat, seafood, nuts, seeds).

    • SOUTINATEA:

      • Description of various types of echinacea (Echinacea Purpurea, Echinacea Angustifolia, Echinacea Pallida) and their potential immunomodulating properties.
      • Review of studies on the influence of echinacea on the prevention and treatment of colds.
      • Various forms of echinacea (capsules, tinctures, teas) and recommended doses.
      • Potential side effects of echinacea (allergic reactions).
      • The warning that echinacea can interact with some medicines.

    • Probiotics:

      • Determination of probiotics as living microorganisms that benefit the owner’s health when used in sufficient quantities.
      • Explanation of the role of intestinal microbioma in the regulation of the immune system.
      • Review of studies on the influence of probiotics on the prevention and treatment of infections of the upper respiratory tract and other diseases.
      • Various types of probiotics (Lactobacillus, Bifidobacterium) and their specific effects.
      • Recommended doses of probiotics and potential side effects (bloating, gases).
      • The emphasis on the importance of choosing probiotics from reliable manufacturers and with proven effectiveness.
      • An explanation of the importance of eating products rich in prebiotics (food fibers) to maintain the growth of beneficial bacteria in the intestines.

    • Garlic (Allium sativum):

      • Description of allicine, the main active compound in garlic, and its potential antimicrobial and immunomodulating properties.
      • Review of research on the effect of garlic on the prevention and treatment of colds.
      • Various forms of garlic (fresh, dried, capsules) and recommended doses.
      • Potential side effects of garlic (unpleasant odor from the mouth, stomach disorder).
      • A warning that garlic can interact with some drugs (for example, anticoagulants).

    • Elder (Sambucus nigra):

      • Description of the antioxidant and antiviral properties of an elderberry extract.
      • Review of studies on the influence of an elderberry on the duration and severity of influenza and colds.
      • Various forms of elderberry (syrups, capsules, loafers) and recommended doses.
      • Potential side effects of an elderberry (stomach disorder).
      • The warning that raw berries and buzan leaves contain toxic substances and should be prepared before use.

    • Ginseng (Panax Ginseng):

      • Description of the adaptogenic properties of ginseng and its potential influence on the immune system.
      • Review of studies on the influence of ginseng on immune function and resistance to infections.
      • Various types of ginseng (Korean ginseng, American ginseng) and their specific effects.
      • Recommended doses of ginseng and potential side effects (insomnia, nervousness).
      • A warning that ginseng can interact with some drugs.

    • Kurkuma (Curcuma longa):

      • Description of Kurkumin, the main active connection in Kurkum, and its potential anti -inflammatory and antioxidant properties.
      • Review of studies on the influence of curcumin on the immune function.
      • Recommended doses of curcumin and methods of increasing its bioavailability (for example, use with black pepper).
      • Potential side effects of turmeric (stomach disorder).
      • The warning that turmeric can interact with some drugs.

    • Selenium:

      • The role of Selena in the functioning of the immune system and its antioxidant properties.
      • Review of research on the connection of selenium deficiency with increased susceptibility to infections.
      • Recommended doses of selenium and potential side effects (nausea, vomiting, hair loss).
      • The warning that excessive selenium consumption can be toxic.
      • The emphasis on the importance of obtaining selenium from food sources (Brazilian nuts, seafood, meat).

  3. How to choose the right dietary supplement for immunity: expert advice

    • Caution of blind faith in advertising and promises of dietary supplements.
    • Tips for choosing dietary supplements based on scientific evidence and recommendations of doctors or other qualified specialists.
    • The emphasis on the importance of consulting a doctor before taking any dietary supplement, especially if you have chronic diseases or you take medications.
    • Recommendations for choosing dietary supplements from reliable manufacturers that comply with quality and safety standards (for example, products certified by third -party organizations).
    • Tips for checking the labels of dietary supplements for information about the composition, dosage, expiration date and warnings.
    • Caution from the use of dietary supplements with unreasonably high doses of vitamins or minerals.
    • Recommendations for monitoring your well -being while taking dietary supplements and stopping reception in the event of side effects.
    • The emphasis on the importance of an integrated approach to strengthening immunity, including healthy diet, sufficient sleep, regular physical exercises and stress management.

  4. Risks and side effects of dietary supplements

    • Discussion of potential risks and side effects associated with the use of dietary supplements.
    • The explanation that dietary supplements, even natural ones, can cause side effects, especially when consumed in high doses or in combination with other medicines or dietary supplements.
    • Description of the common side effects of dietary supplements, such as stomach disorder, nausea, vomiting, diarrhea, headache, allergic reactions.
    • A warning about potential interactions of dietary supplements with drugs that can reduce the effectiveness of drugs or enhance their side effects.
    • The emphasis on the importance of informing the doctor about all the dietary supplements in order to avoid undesirable interactions.
    • Discussion of risks associated with the purchase of dietary supplements from unreliable sellers who can sell fake or polluted products.
    • The warning that some dietary supplements may contain ingredients that are not indicated on the label that may be harmful to health.
    • The explanation that dietary supplements are not a replacement for good nutrition and a healthy lifestyle.

III. Healthy lifestyle: the main stimulator of immunity

  1. Power for immunity: Build protection from the inside

    • A detailed description of the role of a balanced and diverse diet in maintaining a strong immune system.

    • The emphasis on the importance of eating a sufficient amount of fruits, vegetables, whole grains, low -fat protein and healthy fats.

    • Recommendations for the inclusion in the diet of products rich in vitamins, minerals and antioxidants necessary for immune function.

    • Description of specific products useful for immunity and their properties:

      • Citrus fruits (oranges, grapefruits, lemons): Rich in vitamin C.
      • Berries (blueberries, cranberries, raspberries): Rich in antioxidants.
      • Red pepper: Rich in vitamin C and beta-carotene.
      • Broccoli: It is rich in vitamins and minerals, including vitamin C, vitamin A and vitamin E.
      • Garlic: Contains allicin with antimicrobial properties.
      • Ginger: It has anti -inflammatory properties.
      • Spinach: Rich in vitamins and minerals, including vitamin C, vitamin E and beta-carotene.
      • Almond: Rich in vitamin E.
      • Sunflower seeds: Rich in vitamin E and selenium.
      • Turmeric: Contains curcumin with anti -inflammatory properties.
      • Green tea: Rich in antioxidants.
      • Kiwi: Rich in vitamin C and vitamin K.
      • Papaya: Bogat with the vitamin C and the enzyme papain.
      • Bird (chicken, turkey): Rich in protein and zinc.
      • Mollusks (oysters, mussels): Rich in zinc.

    • Recommendations to limit the use of processed products, sugar and trans fats that can suppress the immune system.

    • The emphasis on the importance of maintaining a healthy weight, since obesity is associated with chronic inflammation and a decrease in immune function.

    • Recommendations for the use of a sufficient amount of water to maintain hydration and normal operation of the immune system.

  2. Sleep: restoration and restart of immunity

    • An explanation of the important role of sleep in the restoration and strengthening of the immune system.

    • Description of the relationship between lack of sleep and increased susceptibility to infections.

    • Recommendations for providing enough sleep (7-8 hours for adults) every night.

    • Tips for improving sleep quality:

      • Compliance with a regular sleep schedule (to go to bed and wake up at the same time every day).
      • Creating a relaxing situation in the bedroom (darkness, silence, coolness).
      • Limiting the use of caffeine and alcohol before bedtime.
      • Avoiding the use of electronic devices before bedtime.
      • Regular physical exercises (but not before bedtime).
      • The use of relaxation techniques (meditation, yoga).

  3. Physical activity: Strengthening the protective forces

    • Description of the beneficial influence of moderate physical exercises on the immune system.
    • The explanation that regular physical activity contributes to an increase in the number of immune cells, improve blood circulation and reduce inflammation.
    • Recommendations for inclusion in the mode of moderate physical exercises, such as walking, running, swimming or cycling, at least 150 minutes a week.
    • Caution of excessive physical exertion that can suppress the immune system.
    • Tips for choosing physical exercises that you like and which you can regularly fulfill.

  4. Stress management: Protection from the internal enemy

    • Description of the negative impact of chronic stress on the immune system.

    • The explanation is that stress releases hormones, such as cortisol, which can suppress the function of immune cells.

    • Stress management recommendations:

      • Regular physical exercises.
      • Meditation and yoga.
      • Conducting time in nature.
      • Communication with friends and family.
      • Hobbies and hobbies.
      • A sufficient dream.
      • Healthy diet.
      • Relaxation techniques (breathing exercises, progressive muscle relaxation).
      • Appeal for help to a psychologist or psychotherapist, if you cannot cope with stress yourself.

  5. Hygiene: A simple way to reduce risk

    • An explanation of the importance of compliance with hygiene rules to prevent the spread of infections and reduce the load on the immune system.
    • Recommendations for regular wash of the hands with soap and water, especially after visiting public places, before eating and after coughing or sneezing.
    • Tips on the use of disinfectants for hands containing at least 60% alcohol, when washing hands with soap and water is impossible.
    • Recommendations for avoiding touching the face (eyes, nose and mouth) with unwashed hands.
    • Tips for compliance with the rules of respiratory hygiene (covering the mouth and nose with coughing or sneezing with a disposable cloth or elbow, disposal of a napkin after use).
    • Recommendations for regular cleaning and disinfection of surfaces, to which are often touched (door handles, switches, tables, phones).
    • Tips for avoiding close contact with sick people.
    • Recommendations for vaccination for protection against infectious diseases.

IV. Immunity in different periods of life

  1. Immunity in children: defense formation

    • An explanation of the characteristics of the immune system in children, which is in the process of development and maturation.
    • The emphasis on the importance of breastfeeding to strengthen the immunity of newborn and babies.
    • The explanation that breast milk contains antibodies and other immune factors that protect the baby from infections.
    • Recommendations for timely vaccination of children in accordance with the National Vaccination Calendar.
    • Tips for providing healthy diet, sufficient sleep and physical activity to maintain children’s immunity.
    • Recommendations for limiting the use of sweet drinks and processed products that can weaken the immune system of children.
    • Tips for teaching children hygiene rules (washing hands, covering the mouth and nose with coughing or sneezing).
    • Recommendations for avoiding passive smoking, which can negatively affect the immune system of children.
    • The explanation is that small contacts with pathogens (in kindergarten, on the playground) help to form the child’s immune system.
    • A warning against excessive use of antibiotics that can disrupt the intestinal microbia and weaken the immune system of children.

  2. Immunity in the elderly: support and protection

    • An explanation of the changes taking place in the immune system with age (immunocent) that make the elderly more susceptible to infections.
    • The emphasis on the importance of maintaining a healthy lifestyle to strengthen immunity in the elderly.
    • Recommendations for ensuring a sufficient amount of vitamins and minerals in the diet of the elderly, especially vitamin D, vitamin C, zinc and selenium.
    • Tips for regular physical activity to maintain the function of immune cells and improve blood circulation.
    • Recommendations for vaccination from influenza, pneumococcal infection and other diseases for which there are vaccines.
    • Tips for stress management and maintaining social activity to improve immune function.
    • Recommendations for avoiding close contact with sick people and compliance with hygiene rules.
    • Caution from self -medication and the need to see a doctor when signs of infection appear.
    • An explanation of the importance of regular medical examinations for the identification and treatment of chronic diseases that can weaken the immune system.
    • Recommendations for discussing a doctor about taking dietary supplements to maintain immunity, taking into account individual needs and health status.

  3. Immunity during pregnancy: Caring for mother and child

    • An explanation of the changes taking place in the immune system during pregnancy, which are aimed at protecting the fetus.
    • The emphasis on the importance of a healthy lifestyle to maintain the immunity of a pregnant woman and ensure a healthy development of a child.
    • Recommendations for ensuring a sufficient amount of vitamins and minerals in the diet of a pregnant woman, especially folic acid, iron and vitamin D.
    • Tips on regular, moderate physical activity suitable for pregnant women.
    • Recommendations for vaccination from influenza and whooping cough (depending on the recommendations of the doctor).
    • Tips for avoiding contact with sick people and compliance with hygiene rules.
    • Caution from drinking alcohol, smoking and taking medications without prescribing a doctor during pregnancy.
    • Recommendations for avoiding stress and ensuring sufficient rest.
    • An explanation of the importance of breastfeeding to strengthen the immunity of the newborn.
    • Recommendations for discussing a doctor of the issue of admission of dietary supplements during pregnancy, taking into account individual needs and health status.
    • Caution from the use of dietary supplements that are not recommended for pregnant women.

V. Myths and reality about dietary supplements for immunity

  1. Myth: Bades are a panacea from all diseases.

    • The debunking of the myth that dietary supplements can cure or prevent all diseases.
    • The explanation that dietary supplements are only an addition to a healthy lifestyle and cannot replace full nutrition, sufficient sleep, regular physical exercises and medical treatment.

  2. Myth: The larger the dose, the better the effect.

    • The debunking of the myth that the use of dietary supplements in large doses always leads to a better result.
    • The explanation is that excessive consumption of vitamins and minerals can be harmful to health and cause side effects.
    • The emphasis on the importance of compliance with the recommended doses of dietary supplements and consultations with a doctor before taking them.

  3. Myth: Natural dietary supplements are always safe.

    • The debunking of the myth that natural dietary supplements are always safe.
    • The explanation is that some natural dietary supplements can interact with medicines or cause side effects.
    • The emphasis on the importance of choosing dietary supplements from reliable manufacturers and informing the doctor about all the dietary supplements.

  4. Myth: Bades are adjusted in the same way as medicines.

    • The debunking of the myth that dietary supplements undergo the same strict test and regulation as medicines.
    • The explanation that the regulation of dietary supplements can be less strict than for drugs, and that the manufacturer bears responsibility for safety and effectiveness of dietary supplements.
    • The emphasis on the importance of choosing dietary supplements from reliable manufacturers who comply with quality and safety standards.

  5. Reality: dietary supplements can be useful in certain situations.

    • Confirmation that dietary supplements can be useful in certain situations, for example, with a shortage of nutrients or to support immunity during periods of increased risk of infections.
    • The emphasis on the importance of choosing dietary supplements on the basis of scientific evidence and recommendations of a doctor.
    • The explanation that dietary supplements are not a replacement for a healthy lifestyle, but only its addition.

VI. Future dietary supplement for immunity: research and development

  1. New research in the field of immunology

    • A review of current studies in the field of immunology aimed at understanding the mechanisms of the immune system and developing new strategies to strengthen immunity.
    • Discussion of promising areas of research, such as the study of the role of intestinal microbioma in the regulation of the immune system, the development of new immunomodulating drugs and the creation of personalized approaches to strengthening immunity.

  2. Development of new dietary supplements for immunity

    • A review of the development of new dietary supplements that can have a more pronounced immunomodulating effect and be safer and more effective.
    • Discussion of promising ingredients for dietary supplements, such as new probiotics, prebiotics, plant extracts and vitamins.

  3. Prospects for a personalized approach to strengthening immunity

    • An explanation of the concept of a personalized approach to strengthening immunity, which takes into account the individual characteristics of each person, such as genetics, lifestyle, state of health and microbia.
    • Discussion of the possibilities of using genetic testing and analysis of a microbioma to develop individual recommendations for nutrition, lifestyle and dietary supplement to strengthen immunity.

  4. The importance of further research and clinical trials

    • The emphasis on the importance of conducting further research and clinical trials to evaluate the effectiveness and safety of dietary supplements for immunity.
    • The explanation is that only on the basis of scientific evidence can reasonable decisions be made to make dietary supplements to strengthen immunity.

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