How to strengthen immunity: immunologists’ advice

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How to strengthen immunity: immunologists’ advice

I. Understanding immunity: Fundamentals and mechanisms

Immunity is a complex biological system that protects the body from pathogens, such as bacteria, viruses, fungi and parasites, as well as from its own altered cells (for example, cancer). Understanding the basic principles of the functioning of the immune system is necessary for the development of effective strategies for strengthening health and increasing diseases resistance. Immunity is not something static; It is dynamic and constantly adapts to the new threats that the body faces.

1. Inborn immunity: This is the first line of protection with which the body meets any invasion. It is nonspecific, that is, reacts to a wide range of pathogens the same way.

   • Physical barriers: The skin, the mucous membranes of the respiratory tract, the digestive tract and the genitourinary system are physical barriers that prevent the penetration of microorganisms into the body. The skin is an impenetrable barrier if it is not damaged. The mucous membranes secrete mucus that captures pathogens and helps to remove them. For example, cilia in the respiratory tract pushes mucus with captured particles up to the throat where it swallows.
   • Cells of congenital immunity:
     • Phagocytes (macrophages, neutrophils, dendritic cells): These cells “absorb” and destroy pathogens in a process called phagocytosis. Macrophages, for example, are also distinguished by cytokines that activate other immune cells and contribute to inflammation. Neutrophils are the most numerous leukocytes in the blood, and they are the first to arrive at the infection. Dendritis cells play a key role in connection between congenital and acquired immunity, representing antigens of T-lymphocytes.
     • Natural killers (NK cells): These cells kill infected or tumor cells, recognizing changes on their surface. They do not require preliminary sensitization, like T-killers (cytotoxic T-lymphocytes).
     • Oblast cells: These cells are involved in allergic reactions and inflammation. They release histamine and other mediators when binding to allergens or other stimuli.
   • Congenital immunity proteins:
     • Comlender: This blood protein system can directly destroy pathogens, opsonize them (facilitate phagocytosis) or activate inflammation.
     • Interferon: These proteins are produced by cells in response to a viral infection. They prevent the reproduction of viruses in other cells and activate immune cells.
     • Cytokines: These are signal molecules that regulate the immune response. They can activate or suppress other immune cells, promote inflammation or healing. Examples: interleukins, tumor necrosis factors (TNF).

2. Acquired immunity (adaptive immunity): This type of immunity develops throughout life in response to specific pathogens. It is characterized by specificity and immunological memory.

   • Lymphocytes: Key cells of acquired immunity.
     • T-lymphocytes: There are T-highpers (CD4+), which help other immune cells, and T-killers (CD8+), which kill infected or tumor cells. T-highpers recognize the antigens presented by the antigen-representing cells (for example, dendritic cells) and distinguish cytokines that activate B-lymphocytes and T-killer. T-killers recognize antigens presented on the surface of infected cells and destroy these cells.
     • B-lymphocytes: These cells produce antibodies that are associated with pathogens and neutralize them, oponize (facilitate phagocytosis) or activate complement. B-lymphocytes are differentiated into plasma cells, which actively synthesize and secrete antibodies. Some B-lymphocytes become memory cells, which allow you to quickly and effectively respond with re-infection by the same pathogen.
   • Antibodies (immunoglobulins): There are five main classes of antibodies: IgG, IGM, IGA, IGE and IGD. Each class has its own characteristics and functions.
     • IgG: The most common class of antibodies in the blood. It provides long -term immunity and can pass through the placenta, providing protection of the newborn.
     • IgM: The first class of antibodies produced in response to infection. It is effective in activating complement.
     • IgA: Contained in mucous membranes, saliva, tears and breast milk. Provides protection against pathogens on the surface of the mucous membranes.
     • IgE: Participates in allergic reactions and protection against parasites.
     • IgD: The IgD function has not been fully studied, but it plays a role in the activation of b-lymphocytes.
   • Immunological memory: After the first contact with the pathogen, the immune system forms a memory cell (B cells of memory and T-cells of memory). In repeated contact with the same pathogen, these memory cells are quickly activated and trigger a strong immune response, preventing the development of the disease. This principle underlies vaccination.

3. The role of intestinal microbioma in immunity: Microbia intestinal is a set of microorganisms that inhabit the intestines. It plays an important role in the development and functioning of the immune system.

   • Influence on the development of the immune system: Microbia is involved in the “training” of the immune system from an early age. It helps to distinguish between “your” and “other people’s” antigens, preventing the development of autoimmune diseases.
   • Stimulation of the immune response: Some bacteria in a microbiome stimulate antibodies and activate immune cells. For example, they can contribute to the ripening of peyer plaques, which are important immune organs in the intestines.
   • Competition with pathogens: Useful bacteria in microbioma compete with pathogenic bacteria for nutrients and places of attachment to the intestinal mucosa, thereby preventing their reproduction and causing infection.
   • Metabolite production: Microbias produces various metabolites, such as short -chain fatty acids (KCHK), which have an anti -inflammatory effect and support the intestinal health. KCZHK, such as Butyrate, are the main source of energy for intestinal cells (colonocytes) and contribute to maintaining the integrity of the intestinal barrier.

4. Factors affecting immunity: Many factors can affect the function of the immune system, both positively and negatively.

   • Age: The immune system is most effective in adulthood. In children, the immune system is not yet fully developed, and in the elderly it weakens (immunostering).
   • Nutrition: The lack of nutrients (proteins, vitamins, minerals) can weaken the immune system. Obesity is also associated with impaired immune function.
   • Stress: Chronic stress suppresses the immune system, increasing the risk of infections.
   • Dream: The lack of sleep worsens the immune function.
   • Physical activity: Moderate physical activity strengthens the immune system, while excessive physical activity can weaken it.
   • Smoking: Smoking weakens the immune system and increases the risk of infections and autoimmune diseases.
   • Alcohol: Alcohol abuse suppresses the immune system.
   • Medications: Some drugs, such as immunosuppressants and corticosteroids, can weaken the immune system.
   • Chronic diseases: Chronic diseases, such as diabetes, cardiovascular diseases and cancer, can weaken the immune system.
   • Genetics: Genetic factors also play a role in determining the individual characteristics of the immune response.

II. Power to strengthen immunity: key nutrients and products

Proper nutrition plays a fundamental role in maintaining a strong immune system. A diverse diet rich in the necessary nutrients provides the body with building blocks and the necessary components for effective protection against infections.

1. Vitamins:

   • Vitamin C: A powerful antioxidant that protects the cells from damage caused by free radicals. It stimulates the production and function of leukocytes, especially neutrophils and lymphocytes. Improves the barrier function of epithelial cells, such as skin cells. Sources: citrus fruits (oranges, lemons, grapefruits), kiwi, strawberries, pepper (especially Bulgarian), broccoli, spinach, rosehip.
   • Vitamin D: Plays an important role in the regulation of the immune system. Activates T-cells and macrophages, key players in an immune response. The lack of vitamin D is associated with an increased risk of infections, autoimmune diseases and cancer. Sources: fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, yogurt, juices). The main source of vitamin D is the synthesis in the skin under the influence of sunlight. In regions with insufficient sunlight, it is recommended to take vitamin D in the form of additives.
   • Vitamin E: An antioxidant that protects the cells from damage caused by free radicals. Improves the function of T cells and NK cells. Sources: vegetable oils (sunflower, olive, almond), nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), avocados, spinach.
   • Vitamin A: It is necessary to maintain the health of the mucous membranes, which are an important barrier against infections. Participates in the development and functioning of immune cells. Sources: liver, carrots, sweet potatoes, pumpkin, spinach, broccoli, apricots. Vitamin A is found in animal products in the form of retinol, and in plant products-in the form of beta-carotene, which is converted into retinol in the body.
   • B vitamins B: They participate in the metabolism of energy and are necessary for the functioning of immune cells. Vitamin B6, for example, is necessary for the synthesis of antibodies and lymphocytes. Sources: meat, poultry, fish, eggs, dairy products, whole grain products, legumes, nuts, seeds, green leafy vegetables.

2. Minerals:

   • Zinc: It is necessary for the development and functioning of immune cells, including T cells, B cells and NK cells. Participates in the healing of the wounds. Zinc deficiency is associated with an increased risk of infections and impaired immune function. Sources: oysters, beef, pork, bird, beans, nuts, seeds, whole grain products.
   • Selenium: An antioxidant that protects the cells from damage caused by free radicals. Enhances the function of immune cells, especially NK cells. Sources: Brazilian nuts, fish (tuna, salmon), seafood, meat, poultry, eggs, whole grain products.
   • Iron: It is necessary for the transport of oxygen and the functioning of immune cells. Iron deficiency can weaken the immune system. Sources: meat, poultry, fish, liver, legumes, spinach, iron enriched products. It is important to use iron with products rich in vitamin C to improve its absorption.
   • Copper: He plays a role in the functioning of immune cells and the formation of antibodies. Sources: seafood, nuts, seeds, legumes, whole grain products, liver.

3. Protein:

   • Protein is necessary for building and restoring tissues, as well as for the synthesis of immune cells and antibodies. The lack of protein can weaken the immune system. Sources: meat, poultry, fish, eggs, dairy products, legumes, tofu, film.

4. Probiotics and prebiotics:

   • Probiotics: Living microorganisms, which, when used in sufficient quantities have a positive effect on the health of the intestines and immune system. They improve the balance of intestinal microflora, stimulate the immune response and compete with pathogenic bacteria. Sources: yogurt, kefir, sauerkraut, kimchi, tea mushroom, fermented soy products (Miso, pace).
   • Prebiotics: Interesting dietary fiber that serve as food for beneficial bacteria in the intestines. They contribute to the growth and activity of probiotics, thereby improving the health of the intestines and the immune system. Sources: garlic, onions, onions, asparagus, bananas, apples, oats, barley, chicory root, Jerusalem artichoke.

5. Paul -saturated fatty acids (PNS):

   • Omega-3 fatty acids: They have anti -inflammatory properties and improve the function of immune cells. Sources: fatty fish (salmon, tuna, mackerel), linen seed, chia seeds, walnuts.
   • Omega-6 fatty acids: It is necessary for the functioning of immune cells, but their excess can contribute to inflammation. It is important to maintain a balance between omega-3 and omega-6 fatty acids. Sources: vegetable oils (sunflower, corn, soybean), nuts, seeds.

6. Phytonutrients:

   • These are natural compounds contained in plant products that have antioxidant and anti -inflammatory properties.
     • Carotenoids: Contained in vegetables and fruits of orange, yellow and red. They have antioxidant properties and improve the function of immune cells. Examples: beta-carotene, lycopine, lutein.
     • Flavonoids: Contained in many fruits, vegetables, tea and cocoa. Have antioxidant and anti -inflammatory properties. Examples: Quercetin, catechins, anthocyanins.
     • Polyphenols: Contained in many fruits, vegetables, tea, coffee and red wine. Have antioxidant and anti -inflammatory properties. Examples: resveratrol, curcumin.
     • Glucosinolates: Contained in cruciferous vegetables (broccoli, cabbage, colored cabbage). They have an anti -cancer effect and stimulate the immune system.
     • Allicin: Contained in garlic. It has antibacterial, antiviral and antifungal properties.

7. Model recommendations to strengthen immunity:

   • Eat a variety of foods rich in fruits, vegetables, whole grain products, legumes, nuts, seeds, low -fat protein and healthy fats.
   • Limit the consumption of processed products, sugar and saturated fats.
   • Include products rich in vitamins and minerals in your diet, especially vitamins C, D, E, A, zinc and selenium.
   • Use probiotics and prebiotics to maintain intestinal health.
   • Drink enough water.
   • Avoid alcohol and smoking.

III. Life and strengthening immunity: sleep, physical activity, stress management

In addition to nutrition, the lifestyle plays a key role in maintaining a strong immune system. Regular sleep, moderate physical activity and effective stress management have a significant effect on the function of immune cells and the general resistance of the body to diseases.

1. Dream:

   • The influence of sleep on immunity: During sleep, the immune system is restored and strengthened. The lack of sleep inhibits the function of immune cells, increasing the risk of infections. For example, lack of sleep reduces the activity of NK cells, which play an important role in the destruction of infected and tumor cells. During sleep, there is also the production of cytokines that regulate the immune response.
   • Recommendations for sleep: Adults are recommended to sleep 7-9 hours a day. It is important to adhere to a regular sleep regime, lying and waking up at the same time every day, even on weekends. Create comfortable sleeping conditions: a dark, quiet and cool room. Avoid the use of caffeine and alcohol before bedtime. Limit the use of electronic devices before bedtime, since blue light from the screens can disrupt the production of melatonin, hormone that regulates sleep.
   • Sleep advice:
     • Create a relaxing ritual before bedtime: Take a warm bath, read the book, listen to soothing music.
     • Avoid heavy food before bedtime.
     • Do regular physical exercises, but not before going to bed.
     • Support the constant temperature in the bedroom.
     • Use Berushi or sleep mask, if necessary.
     • If you have problems with sleep, consult a doctor.

2. Physical activity:

   • The influence of physical activity on immunity: Moderate physical activity strengthens the immune system. During physical activity, the amount of leukocytes in the blood increases, which circulate through the body and seek pathogens. Regular physical exercises also reduce stress and improve sleep, which positively affects the immunity. However, excessive physical activity can suppress the immune system, increasing the risk of infections.
   • Physical activity recommendations: Adults are recommended to engage in moderate physical activity of at least 150 minutes a week, or intensive physical activity of at least 75 minutes a week. Examples of moderate physical activity: walking, swimming, cycling. Examples of intensive physical activity: running, aerobics, swimming at a fast pace. It is important to choose physical activity that you like to make it easier to adhere to a regular mode.
   • Tips for including physical activity in your life:
     • Start small: If you are not used to physical exercises, start with 10-15 minutes a day and gradually increase the duration and intensity.
     • Choose a type of physical activity that you like: This will make training more pleasant and motivating.
     • Engage in physical activity with friends or family: This will help you maintain motivation and enjoy training.
     • Make physical activity part of your daily life: For example, walk on foot or ride a bicycle to work, go up the stairs instead of an elevator, take breaks to warm -up while working.
     • Consult a doctor before starting new exercises, especially if you have any diseases.

3. Stress management:

   • The impact of stress on immunity: Chronic stress suppresses the immune system. During stress, the body produces hormones, such as cortisols that can weaken the function of immune cells. Stress can also disrupt sleep and nutrition, which negatively affects immunity. Chronic stress can increase the risk of infections, autoimmune diseases and cancer.
   • Stress management methods:
     • Meditation: Meditation helps to calm the mind and reduce the level of stress. Regular meditation can improve sleep, reduce blood pressure and strengthen the immune system.
     • Yoga: Yoga combines physical exercises, breathing techniques and meditation. It helps to reduce stress, improve flexibility and strengthen the immune system.
     • Respiratory exercises: Deep breathing can help calm the nervous system and reduce stress. Try to take some deep breaths and exhalations during the day.
     • Natural walks: Entry walks help to relieve stress and improve mood. Staying in nature can also strengthen the immune system.
     • Communication with friends and family: Communication with loved ones helps to relieve stress and feel support.
     • Hobbies: Classes of your favorite business help to relieve stress and distract from everyday problems.
     • Psychotherapy: If you experience severe stress, contact a therapist. Psychotherapy can help you develop stress management skills and improve your mental health.
     • Time management: Effective time management can help reduce the level of stress associated with overloading work and responsibilities. Prioritize the tasks, delegate them, if possible, and plan your day.

4. Additional lifestyle factors:

   • Refusal of smoking: Smoking weakens the immune system and increases the risk of infections and chronic diseases. Refusal of smoking is one of the most important steps that you can take to strengthen your health.
   • Moderate alcohol consumption: Alcohol abuse suppresses the immune system. If you drink alcohol, do it moderately (no more than one drink per day for women and no more than two drinks per day for men).
   • Regular hand washing: Washing hands is a simple but effective way to prevent the spread of infections. Wash your hands with soap and water for at least 20 seconds, especially after visiting public places, after coughing or sneezing, before eating and after visiting the toilet.
   • Vaccination: Vaccination is an effective way to protect against infectious diseases. Make all the necessary vaccinations in accordance with the doctor’s recommendations.
   • Avoid contact with sick people: If possible, avoid contact with people who suffer from infectious diseases.

IV. The role of additives in strengthening immunity: when and what to accept

Reception of additives can be a useful addition to a healthy lifestyle to strengthen the immune system, especially if there is a deficiency of certain nutrients or special circumstances. However, it is important to remember that additives do not replace a balanced diet and a healthy lifestyle, but only complement them. Before you start taking any additives, you need to consult a doctor or nutritionist in order to verify their safety and necessity.

1. Vitamin additives:

   • Vitamin C: Vitamin C intake can reduce the duration and severity of the cold. The recommended dose is 500-1000 mg per day. However, high doses of vitamin C can cause side effects, such as stomach disorder.
   • Vitamin D: Vitamin D is especially important in the winter months, when there is less sunlight. The recommended dose depends on the level of vitamin D in the blood, which can be determined using a blood test. It is usually recommended to take 1000-2000 IU per day.
   • Vitamin E: Vitamin E can improve the function of immune cells. The recommended dose is 400 IU per day.
   • Multivitamins: The intake of multivitamins can provide the body with all the necessary vitamins and minerals, especially if you have an unbalanced diet.

2. Mineral additives:

   • Zinc: Taking zinc can reduce the duration and severity of a cold. The recommended dose is 15-30 mg per day. Taking zinc should be stopped when an overdose symptoms appear, such as nausea and vomiting.
   • Selenium: Reception of selenium can improve the function of immune cells. The recommended dose is 55 μg per day.

3. Probiotic supplements:

   • Taking probiotics can improve the health of the intestines and the immune system. Choose probiotics containing various strains of beneficial bacteria, such as Lactobacillus And Bifidobacterium. It is recommended to take probiotics daily for several weeks to evaluate their effectiveness.

4. Other additives:

   • SOUTINATEA: Echinacea is a plant supplement that can stimulate the immune system and reduce the duration of the common cold.
   • Garlic: Garlic has antibacterial, antiviral and antifungal properties. Reception of additives with garlic or using fresh garlic can strengthen the immune system.
   • Buzina: Buzina is a plant supplement that can reduce the duration and severity of the flu.
   • Ginger: Ginger has anti -inflammatory properties and can alleviate the symptoms of colds and influenza.
   • Curcumin: Kurkumin is an active substance in Kurkum, which has anti -inflammatory and antioxidant properties.

5. Cautions when taking additives:

   • Consult a doctor: Before you start taking any additives, you need to consult a doctor or nutritionist in order to verify their safety and necessity. Some additives can interact with drugs or be contraindicated in certain diseases.
   • Follow the recommended doses: Do not exceed the recommended doses of additives, as this can lead to side effects.
   • Choose quality additives: Buy additives from trusted manufacturers that guarantee the quality and cleanliness of products. Pay attention to the availability of quality certificates.
   • Do not replace with additives a healthy lifestyle: Additives should be an addition to a healthy lifestyle, and not a replacement for a balanced diet and regular physical activity.
   • Be attentive to side effects: If you notice any side effects after taking additives, stop taking them and consult a doctor.
   • Consider the individual characteristics: The effectiveness and safety of additives can vary depending on the individual characteristics of the body. Some people can be more sensitive to certain additives than others.

V. Immunity and vaccination: modern approach

Vaccination is one of the most effective and safe ways to protect against infectious diseases. It allows the immune system to “remember” pathogen and respond quickly and effectively with re -infection, preventing the development of the disease or reducing its severity.

1. The principle of operation of vaccines: Vaccines contain weakened or killed pathogens, or their individual components (antigens). When the vaccine is introduced into the body, the immune system recognizes antigens and produces antibodies and memory cells. With repeated contact with the same pathogen, the immune system is quickly activated and triggers a strong immune response, preventing the development of the disease.

2. Vaccines:

   • Live Athene -vaccines: They contain weakened pathogens that are able to multiply in the body, but do not cause a disease. They provide prolonged immunity, but are not recommended for people with weakened immunity. Examples: vaccines against measles, rubella, mumps (MMR), chickenpox, yellow fever.
   • Inactivated vaccines: Contain murdered pathogens. They are safe for people with weakened immunity, but require several doses to achieve sufficient immunity. Examples: vaccines against poliomyelitis (SALK), hepatitis A, flu (injection form).
   • Substract, recombinant, polysaccharide and conjugated vaccines: They contain individual components of the pathogen, such as proteins, polysaccharides or capsules. They are safe and effective, but require several doses to achieve sufficient immunity. Examples: vaccines against hepatitis B, human papilloma virus (HPV), pneumococcal infection, meningococcal infection.
   • Anxin vaccines: Contain inactivated toxins produced by bacteria. They protect against diseases caused by toxins, and not the bacteria themselves. Examples: vaccines against tetanus and diphtheria.
   • MRNA vaccines: Contain the genetic code of the pathogen (MRNA), which stimulates the cells of the body to produce antigens. They are safe and effective, and they can be quickly developed and produced. Examples: vaccines against the Covid-19 (Pfizer-Biontech, Moderna).
   • Vector vaccines: Use a harmless virus (vector) to deliver the genetic code of the pathogen to the cells of the body. They are safe and effective. Examples: Vaccines against Covid-19 (Astrazeneca, Johnson & Johnson).

3. Vaccination and collective immunity: Vaccination not only protects Individual, but also contributes to the formation of collective immunity (Herd Immunity). When most of the population is vaccinated, the spread of infectious diseases slows down or stops, protecting those who cannot be vaccinated (for example, infants, people with weakened immunity).

4. The importance of compliance with the vaccination schedule: Compliance with the vaccination schedule recommended by the doctor is extremely important to provide optimal protection against infectious diseases. Missed doses of vaccines can reduce the effectiveness of immunization.

5. Distribution of myths about vaccination: There are many myths and disinformation about vaccination. It is important to receive information from reliable sources, such as doctors, medical organizations and scientific research. Vaccines have passed numerous clinical trials and proved their safety and effectiveness.

6. Vaccination and immunocompromised faces: People with weakened immunity are more at a higher risk of developing severe infections. Vaccination can help protect them from these infections, but not all vaccines are suitable for people with weakened immunity. It is necessary to consult a doctor to determine which vaccines are safe and effective in your case.

7. Vaccination and travel: Before traveling to another country, you need to learn about the recommended and mandatory vaccines for this country. Some countries require a vaccination certificate against certain diseases, such as yellow fever.

8. New vaccines and research: Scientific research in the field of vaccinology continues, and new vaccines are constantly being developed and existing are improved. Follow the news in the field of healthcare to keep abreast of the latter