Immunity and health: how to strengthen protective forces
1. Fundamentals of immunity: health guard
Immunity is a complex biological system that protects the body from pathogenic agents, such as bacteria, viruses, fungi, parasites and toxins. It works as a domestic army, recognizing and neutralizing threats, maintaining health and preventing the development of diseases. Without a reliable immune system, we would be constantly subject to infections and other serious health problems.
1.1. Inborn immunity: the first line of defense
Congenital immunity is the first line of protection of the body, which acts immediately and nonspecific against any invaded pathogens. It is present from birth and does not require a preliminary meeting with the antigen for activation.
- Physical barriers: The skin, mucous membranes, tears, saliva and gastric juice are physical barriers that prevent the penetration of pathogens into the body.
- Cells of congenital immunity: Fagocytes (macrophages, neutrophils, dendritic cells) absorb and destroy pathogens. Natural killers (NK cells) destroy infected or cancer cells.
- Inflammation: Inflammation is a protective mechanism that is activated with damage to tissues or infection. It includes the release of inflammation mediators, such as histamine and cytokines that attract immune cells to the destruction site and contribute to healing.
- Complement system: The complement system is a group of proteins that are activated when pathogens are detected and participate in their destruction, opsonization (relief of phagocytosis) and stimulation of inflammation.
1.2. Acquired immunity: adaptation and memory
Acquired immunity is a more specific and powerful protection system that develops throughout life after contact with antigens (unique molecules present on the surface of pathogens). It is characterized by adaptation and immunological memory, which allows the body to respond faster and more efficiently to repeated meetings with the same antigen.
- B-lymphocytes: B-lymphocytes are responsible for humoral immunity, which includes antibodies production. Antibodies are proteins that are associated with antigens and neutralize them, and also facilitate their destruction by phagocytes or a complement system.
- T-lymphocytes: T-lymphocytes are responsible for cellular immunity, which includes the destruction of infected cells. There are various types of T-lymphocytes, such as T-highpers (CD4+), which help b-lymphocytes and other immune cells, and cytotoxic T-lymphocytes (CD8+), which directly destroy infected cells.
- Immunological memory: After the first contact with the antigen, the body creates memory cells (B cells of memory and T-cells of memory), which retain information about the antigen. When a second meeting with the same antigen, memory cells are quickly activated and start a stronger and fastest immune response.
- Vaccination: Vaccination is a way of artificial creation of acquired immunity by introducing weakened or killed pathogens or their parts (antigens) into the body. This allows the body to develop immunity to certain diseases without the risk of infection.
1.3. Immune system and microbia: health symbiosis
Microbias are a combination of all microorganisms that live in the human body, especially in the intestines. Microbia plays an important role in the development and functioning of the immune system.
- Interaction with immune cells: Microbes in the intestines interact with immune cells, teaching them to distinguish between beneficial and harmful microorganisms.
- Production of useful substances: Some microbes produce beneficial substances, such as short -chain fatty acids (KCHK), which strengthen the intestinal barrier and reduce inflammation.
- Competition with pathogens: Useful microbes compete with pathogens for resources and space, preventing their propagation and distribution.
- Regulation of the immune response: Microbia can regulate the immune response, preventing excessive activation of the immune system and the development of autoimmune diseases.
2. Factors affecting immunity
The functioning of the immune system is influenced by many factors, both internal and external. Understanding these factors allows you to take measures to strengthen immunity and reduce the risk of diseases.
2.1. Age:
With age, the immune system undergoes changes known as immunostering.
- Decrease Activities Timus: Timus, the organ in which T-lymphocytes ripen, decreases in size and reduces its activity with age, which leads to a decrease in the number of new T-lymphocytes.
- Reducing the function of immune cells: The functions of immune cells, such as phagocytes and NK cells, are also reduced with age.
- Chronic inflammation: In older people, chronic inflammation is often observed, which can suppress the immune system.
- Latent infections reactivation: With age, the risk of reactivation of latent infections, such as encircling lichen, increases.
2.2. Nutrition:
Proper nutrition plays a decisive role in maintaining a healthy immune system.
- Squirrels: Proteins are necessary for the production of antibodies and immune cells.
- Vitamins and minerals: Vitamins and minerals, such as vitamin C, vitamin D, vitamin E, zinc and selenium, play an important role in the functioning of the immune system.
- Antioxidants: Antioxidants protect immune cells from damage to free radicals.
- Fiber: Fiber promotes the growth of beneficial bacteria in the intestines and strengthens the intestinal barrier.
- Probiotics and prebiotics: Probiotics are living microorganisms that benefit health, and prebiotics are substances that stimulate the growth of beneficial bacteria in the intestines.
2.3. Stress:
Chronic stress can have a negative effect on the immune system.
- Release of cortisol: Stress leads to the release of cortisol, stress hormone, which can suppress the immune system.
- Reducing the number of immune cells: Stress can reduce the number of immune cells such as lymphocytes.
- Increased susceptibility to infections: People experiencing chronic stress are more susceptible to infections.
2.4. Dream:
A sufficient sleep is necessary to maintain a healthy immune system.
- Release of cytokines: During sleep, the body releases cytokines that help regulate the immune response.
- Strengthening immune cells: Sleep helps to strengthen immune cells.
- Reduction of the risk of diseases: The lack of sleep increases the risk of developing various diseases, including infectious ones.
2.5. Physical activity:
Moderate physical activity is useful for the immune system.
- Improving blood circulation: Physical activity improves blood circulation, which helps to move immune cells throughout the body.
- Reduced inflammation: Physical activity can reduce inflammation.
- Strengthening immune cells: Physical activity can strengthen immune cells.
- Prevention of obesity: Physical activity helps to maintain healthy weight, which is also useful for the immune system.
2.6. Chronic diseases:
Chronic diseases, such as diabetes, cardiovascular diseases and autoimmune diseases, can weaken the immune system.
- Diabetes: Diabetes can disrupt the function of immune cells and increase the risk of infections.
- Cardiovascular diseases: Cardiovascular diseases can lead to chronic inflammation, which inhibits the immune system.
- Autoimmune diseases: Autoimmune diseases are conditions in which the immune system attacks the body’s own tissues, which can lead to weakening the immune system and increased susceptibility to infections.
2.7. Medicines:
Some drugs, such as corticosteroids and immunosuppressants, can suppress the immune system.
- Corticosteroids: Corticosteroids are used to treat various diseases such as asthma and allergies, but they can also suppress the immune system.
- Immunocationthretarite: Immunodypensers are used to prevent organs rejection after transplantation and for the treatment of autoimmune diseases, but they can also weaken the immune system.
2.8. Smoking and alcohol:
Smoking and alcohol abuse have a negative effect on the immune system.
- Smoking: Smoking damages the mucous membrane of the respiratory tract, reduces the function of immune cells and increases the risk of respiratory tract infections.
- Alcohol: Alcohol abuse suppresses the immune system and increases the risk of infections.
2.9. Environment:
Environmental pollution, such as air pollution and the effects of toxic substances, can weaken the immune system.
- Air pollution: Air pollution can damage the mucous membrane of the respiratory tract and reduce the function of immune cells.
- Toxic substances: The effect of toxic substances, such as pesticides and heavy metals, can weaken the immune system.
3. Strategies for strengthening immunity
There are many strategies that can be used to strengthen immunity and maintain health.
3.1. Balanced nutrition:
A balanced diet, rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats, is the basis for a healthy immune system.
- Vitamin C: Vitamin C is a powerful antioxidant that strengthens the immune system and helps to fight infections. Good sources of vitamin C include citrus fruits, berries, kiwi and bell pepper.
- Vitamin D: Vitamin D plays an important role in the regulation of the immune system. Good sources of vitamin D include oily fish, egg yolks and enriched products. You can also get vitamin D while in the sun.
- Zinc: Zinc is necessary for the functioning of immune cells. Good sources of zinc include meat, seafood, nuts and seeds.
- Selenium: Selenium is an antioxidant that strengthens the immune system. Good sources of selenium include Brazilian nuts, tuna and eggs.
- Probiotics and prebiotics: Probiotics and prebiotics support the health of the intestinal microbioma, which, in turn, strengthens the immune system. Good sources of probiotics include yogurt, kefir and sauerkraut. Good sources of prebiotics include garlic, onions and asparagus.
3.2. Regular physical activity:
Moderate physical activity, such as walking, running, swimming or cycling, is useful for the immune system. It is recommended to engage in physical activity at least 150 minutes a week.
3.3. Sufficient sleep:
A sufficient sleep is necessary to maintain a healthy immune system. Most adults need 7-8 hours of sleep per day.
3.4. Stress management:
Stress is important to maintain a healthy immune system. There are various ways to manage stress, such as meditation, yoga, ta-chi, nature walks and communication with loved ones.
3.5. Maintaining a healthy weight:
Maintaining a healthy weight is important for maintaining a healthy immune system. Obesity can lead to chronic inflammation, which suppresses the immune system.
3.6. Refusal of smoking and moderate alcohol use:
Refusal of smoking and moderate alcohol use are important to maintain a healthy immune system.
3.7. Vaccination:
Vaccination is an effective way to protect against infectious diseases. It is recommended to comply with the vaccination calendar recommended by the doctor.
3.8. Hygiene:
Compliance with hygiene rules, such as frequent hand washing, helps prevent the spread of infections.
3.9. Preventive measures:
Take preventive measures, such as avoiding contact with sick people and wearing a mask in public places to reduce the risk of infections infection.
3.10. Additives to strengthen immunity:
In some cases, additives can be useful to strengthen immunity, such as vitamin C, vitamin D, zinc and selenium. However, before taking any additives, it is recommended to consult a doctor.
4. Immunity and specific states
The immune system plays an important role in the development and course of various diseases.
4.1. Autoimmune diseases:
Autoimmune diseases are conditions in which the immune system attacks the body’s own tissues. Examples of autoimmune diseases include rheumatoid arthritis, systemic lupus erythematosus and Crohn’s disease. Treatment of autoimmune diseases is aimed at suppressing the immune system and reducing inflammation.
4.2. Allergies:
Allergies are an excessive reaction of the immune system to harmless substances, such as pollen, dust, mold and food. Treatment of allergies is aimed at reducing the symptoms of allergies and preventing allergic reactions.
4.3. HIV/AIDS:
HIV (human immunodeficiency virus) is a virus that attacks and destroys immune cells, which leads to the development of AIDS (acquired immunodeficiency syndrome). HIV treatment is aimed at slowing the progression of the disease and preventing AIDS development.
4.4. Cancer:
The immune system plays an important role in the fight against cancer. Immunotherapy is a type of cancer treatment, which is aimed at increasing the immune system to combat cancer cells.
4.5. Infectious diseases:
The immune system plays a key role in protecting against infectious diseases caused by bacteria, viruses, fungi and parasites. Vaccination and compliance with hygiene rules help prevent infectious diseases.
5. Conclusion
Immunity is a complex and vital system that protects the body from diseases. Maintaining healthy immunity requires a balanced diet, regular physical activity, sufficient sleep, stress and compliance with hygiene rules. Understanding the factors affecting immunity allows you to take measures to strengthen the body’s defenses and maintain health.