Bad for immunity: strengthen your protection
I. Fundamentals of immunity: how our protective mechanism works
To understand how dietary supplements can help strengthen immunity, it is necessary to understand the basics of the functioning of this complex system. Immunity is a set of mechanisms that protect the body from pathogenic agents, such as bacteria, viruses, fungi, parasites and toxins. It works at several levels, interacting with each other to ensure reliable protection.
A. Inborn immunity: the first line of defense
Congenital immunity is the first line of protection of the body, which acts immediately after contact with the pathogen. It consists of physical barriers, such as leather and mucous membranes, as well as from various cells and molecules that recognize and destroy foreign agents.
- Physical barriers: The skin, the mucous membranes of the respiratory tract, the gastrointestinal tract and the genitourinary system prevent the penetration of pathogens into the body. The mucous membranes contain special substances, such as lysozyme, which destroy bacterial cells.
- Cells of congenital immunity:
- Phagocytes (macrophages and neutrophils): These cells absorb and digest pathogens. They also emit cytokines that activate other cells of the immune system.
- Natural killers (NK cells): These cells destroy infected with virus or cancer cells.
- Dendritic cells: These cells capture pathogens and represent them to T-cells, activating adaptive immunity.
- Congenital immunity molecules:
- Interferon: These proteins suppress the reproduction of viruses and activate other cells of the immune system.
- Complement: This protein system destroys pathogens by direct lysis (cell destruction) or by opsonization (facilitating phagocytosis).
- Cytokines: These signal molecules regulate the activity of various cells of the immune system.
B. Adaptive immunity: targeted protection
Adaptive immunity develops after contact with the pathogen and provides long -term protection against repeated infections. It is characterized by specificity and memory.
- Lymphocytes (T cells and B cells): These are the main cells of adaptive immunity.
- T-cells:
- T-Helpers (CD4+): These cells help other cells of the immune system, such as B cells and cytotoxic T cells, perform their functions. They distinguish cytokines that regulate the immune response.
- Cytotoxic T cells (CD8+): These cells destroy infected with virus or cancer cells.
- B-cells: These cells produce antibodies that are associated with pathogens and neutralize them or facilitate their phagocytosis.
- T-cells:
- Antibodies (immunoglobulins): These are proteins that are associated with pathogens and neutralize them or facilitate their phagocytosis. There are five antibodies: Iga, IgD, Ige, IgG and IgM. Each class of antibodies performs various functions.
- Immunological memory: After contact with the pathogen, the adaptive immune system forms memory cells, which allow the body to quickly and effectively respond to repeated infections with the same pathogen.
C. Interaction of congenital and adaptive immunity
Congenital and adaptive immunity closely interact with each other. Congenital immunity activates adaptive immunity, representing antigens of pathogens T-cells. Adaptive immunity, in turn, enhances congenital immunity, producing antibodies and activating phagocytes.
II. Factors affecting immunity
Many factors can affect the state of the immune system, weakening it and making the body more susceptible to infections.
A. Age
With age, the immune system weakens, which makes elderly people more vulnerable to infections. This is due to a decrease in the quantity and activity of immune cells, as well as with a decrease in antibodies.
B. Nutrition
Insufficient or unbalanced nutrition can weaken the immune system. Lack of vitamins, minerals and other nutrients can lead to impaired function of immune cells and a decrease in antibodies.
C. Stress
Chronic stress can negatively affect the immune system, suppressing its activity. Stress can increase the production of cortisol, hormone, which suppresses immune functions.
D. lack of sleep
The lack of sleep can also weaken the immune system. During sleep, the body produces cytokines that help fight infections. The lack of sleep can lead to a decrease in the production of cytokines and weakening the immune response.
E. Physical activity
Moderate physical activity can strengthen the immune system, improving blood circulation and contributing to the production of immune cells. However, excessive physical activity can suppress the immune system.
F. bad habits
Smoking and alcohol abuse can weaken the immune system. Smoking damages the cells of the lungs and reduces their ability to fight infections. Alcohol suppresses the function of immune cells and increases the risk of infections.
G. Diseases
Some diseases, such as HIV/AIDS, cancer and autoimmune diseases, can weaken the immune system.
H. Medicines
Some drugs, such as corticosteroids and immunosuppressants, can suppress the immune system.
III. Bad for immunity: Review of the main components
Bades (biologically active additives) can be useful for strengthening the immune system, providing the body with the necessary nutrients and other biologically active components. However, it is important to remember that dietary supplements are not medicines and cannot replace full treatment. Before using dietary supplements, you need to consult a doctor.
A. Vitamins
- Vitamin C: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It also plays an important role in the function of immune cells, such as phagocytes and T cells. Vitamin C can increase the production of interferon, protein, which suppresses the reproduction of viruses. The recommended daily dose of vitamin C is 75-90 mg.
- Vitamin D: Vitamin D plays an important role in the regulation of the immune system. It can increase the activity of immune cells and reduce the risk of infections. The disadvantage of vitamin D is associated with increased susceptibility to infections, especially respiratory. The recommended daily dose of vitamin D is 600-800 IU.
- Vitamin A: Vitamin A is necessary to maintain the health of the mucous membranes, which are an important barrier against infections. It also plays an important role in the function of immune cells. The recommended daily dose of vitamin A is 700-900 mcg.
- Vitamin E: Vitamin E is an antioxidant that protects the cells from damage by free radicals. It can also increase the function of immune cells. The recommended daily dose of vitamin E is 15 mg.
- B vitamins B: B vitamins play an important role in the energy exchange and functions of the nervous system. They can also support the immune system. For example, vitamin B6 is necessary for the production of lymphocytes.
B. Minerals
- Zinc: Zinc is necessary for the normal function of immune cells. He plays an important role in the development and activation of T cells and B cells. The lack of zinc is associated with increased susceptibility to infections. The recommended daily dose of zinc is 8-11 mg.
- Selenium: Selenium is an antioxidant that protects the cells from damage by free radicals. It also plays an important role in the function of immune cells. The lack of selenium is associated with an increased risk of infections. The recommended daily dose of selenium is 55 μg.
- Iron: Iron is necessary for the transfer of oxygen in the blood. It also plays an important role in the function of immune cells. The lack of iron can weaken the immune system. However, an excess of iron can also be harmful. The recommended daily dose of iron is 8-18 mg.
- Copper: Copper is necessary for the function of many enzymes that play an important role in the immune system. The lack of copper can weaken the immune system. The recommended daily dose of copper is 900 mcg.
C. Plant extracts
- SOUTINATEA: Echinacea is a plant that is traditionally used to strengthen the immune system. It contains active substances that can stimulate the activity of immune cells, such as phagocytes and NK cells. Echinacea can help reduce the duration and severity of a cold.
- Ginseng: Ginseng is a plant that is known for its adaptogenic properties. It can help the body adapt to stress and strengthen the immune system. Ginseng can increase the activity of immune cells and reduce the risk of infections.
- Garlic: Garlic contains allicin, a substance that has antibacterial and antiviral properties. Garlic can help strengthen the immune system and protect against infections.
- Ginger: Ginger has anti -inflammatory and antioxidant properties. It can help strengthen the immune system and alleviate the symptoms of colds and influenza.
- Turmeric: Turmeric contains curcumin, a substance that has anti -inflammatory and antioxidant properties. Kurkumin can help strengthen the immune system and protect against infections.
D. Probiotics and prebiotics
- Probiotics: Probiotics are living microorganisms that, when used in sufficient quantities, have a beneficial effect on health. They can improve the state of intestinal microflora, which plays an important role in the immune system. Probiotics can increase antibodies and strengthen the immune barrier in the intestines.
- Prebiotics: Prebiotics are undigested dietary fiber that serve as food for probiotics. They stimulate the growth and activity of beneficial bacteria in the intestines. Prebiotics can improve the state of intestinal microflora and strengthen the immune system.
E. Other dietary supplements
- Beta-glucan: Beta-glucans are polysaccharides that are contained in the cell walls of mushrooms, yeast and cereals. They can stimulate the activity of immune cells, such as phagocytes and NK cells. Beta-glucans can help strengthen the immune system and protect against infections.
- Colostrum (colostrum): Colostrum is the first milk that is produced by mammals after childbirth. It contains antibodies and other immune factors that can help strengthen the immune system. Colostrum can help protect against infections, especially in children.
- Amino acids (Glutamin, Arginine): Glutamin and Arginine amino acids play an important role in the function of immune cells. They can help strengthen the immune system and protect against infections.
IV. How to choose the right dietary supplement for immunity
When choosing a dietary supplement for immunity, several factors must be taken into account.
A. Composition
Carefully study the composition of the dietary supplement. Make sure that it contains components that are proven effective for strengthening the immune system. Pay attention to the dosage of active substances.
B. Quality
Choose dietary supplements from reliable manufacturers who comply with GMP quality standards (good manufacturing practice). GMP guarantees that the dietary supplement is made in accordance with the established requirements and contains the declared amount of active substances.
C. The form of release
Dietary supplements for immunity are available in various forms of release, such as tablets, capsules, powders, liquids and chewing sweets. Choose the form of release, which is most convenient for you.
D. Individual needs
When choosing a dite, take into account your individual needs. If you have any diseases or allergies, consult a doctor before using dietary supplements.
E. Reviews
Before buying dietary supplements, read the reviews of other users. This can help you get an idea of its effectiveness and safety.
F. Consultation with a doctor
Before taking any dietary supplement, it is recommended to consult a doctor. The doctor will be able to evaluate your state of health, determine your needs for nutrients and recommend the most suitable dietary supplement.
V. Precautions and possible side effects
Despite the fact that dietary supplements are considered safe, when using them, it is necessary to observe precautions.
A. Dosage
Do not exceed the recommended dosage of dietary supplements. Too high doses of some vitamins and minerals can be harmful to health.
B. Interaction with drugs
Some dietary supplements can interact with drugs. Tell your doctor about all the dietary supplements you accept.
C. Allergic reactions
Bades can cause allergic reactions in some people. If you have any symptoms of allergies, stop taking a dietary supplement and consult a doctor.
D. Side effects
Some dietary supplements can cause side effects, such as stomach disorder, headache and nausea. If you have any side effects, stop taking the dietary supplement and consult a doctor.
E. Pregnancy and breastfeeding
Some dietary supplements are not recommended to be taken during pregnancy and breastfeeding. Consult a doctor before using dietary supplements if you are pregnant or breastfeeding.
VI. A healthy lifestyle is the basis of strong immunity
Bades can be useful for strengthening the immune system, but they are not a replacement for a healthy lifestyle.
A. Balanced nutrition
A balanced diet, rich in fruits, vegetables, whole grains and low -fat protein, provides the body with the necessary nutrients to maintain the immune system.
B. Regular physical activity
Moderate physical activity can strengthen the immune system, improving blood circulation and contributing to the production of immune cells.
C. A sufficient dream
A sufficient sleep is necessary to restore the body and strengthen the immune system.
D. Stress management
Stress management with the help of relaxation techniques, such as meditation and yoga, can help strengthen the immune system.
E. Refusal of bad habits
Refusal of smoking and alcohol abuse can strengthen the immune system.
F. Hygiene
Compliance with hygiene rules, such as frequent hand washing, can help prevent the spread of infections.
VII. Alternative approaches to strengthening immunity
In addition to dietary supplements and a healthy lifestyle, there are other approaches to strengthening immunity.
A. Vaccination
Vaccination is an effective way to protect against infectious diseases. Vaccines stimulate the immune system to the production of antibodies, which protect against specific pathogens.
B. hardening
Hardening is a process of gradual teaching the body to the effects of cold. Hardening can strengthen the immune system and increase resistance to infections.
C. Aromatherapy
Aromatherapy is the use of essential oils to improve health and well -being. Some essential oils, such as tea tree oil and eucalyptus oil, have antibacterial and antiviral properties.
D. Herbal teas
Some herbal teas, such as chamomile tea and ginger tea, have soothing and anti -inflammatory properties. They can help strengthen the immune system and alleviate the symptoms of colds and influenza.
VIII. Conclusion
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IX. Dictionary of terms
- Adaptive immunity: The immunity that develops after contact with the pathogen and provides long -term protection against repeated infections.
- Antibodies: Proteins that bind to pathogens and neutralize them or facilitate their phagocytosis.
- Antioxidant: A substance that protects the cells from damage by free radicals.
- Bad (biologically active additive): The concentrate of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products.
- Inborn immunity: The first line of protection of the body, which acts immediately after contact with the pathogen.
- Immunity: The totality of mechanisms that protect the body from pathogenic agents.
- Lymphocytes: Adaptive immunity cells (T cells and B cells).
- Macrophages: C cells of congenital immunity that absorb and digest pathogens.
- Neutrophils: C cells of congenital immunity that absorb and digest pathogens.
- Pathogen: A pathogenic agent, such as a bacterium, virus, fungus or parasite.
- Probiotics: Living microorganisms, which, when used in sufficient quantities have a beneficial effect on health.
- Prebiotics: Interesting dietary fiber that serve as food for probiotics.
- Free radicals: Unstable molecules that can damage the cells.
- T-cells: The cells of adaptive immunity that help other cells of the immune system or destroy infected cells.
- Fagocyte: Cells that absorb and digest pathogens.
- Cytokines: Signal molecules that regulate the activity of various cells of the immune system.
X. Useful resources
- [Ссылка на авторитетный медицинский сайт, например, Mayo Clinic]
- [Ссылка на веб-сайт Национального института здравоохранения США]
- [Ссылка на веб-сайт Всемирной организации здравоохранения]
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