How to strengthen immunity during epidemics

How to strengthen immunity during epidemics: an integrated approach to health protection

During periods of increased incidence caused by viral and bacterial infections, the strengthening of immunity becomes a paramount task. Strong immunity is a reliable barrier that can effectively resist pathogens and minimize the risk of the disease or soften its course. There is no magic pill that can instantly increase immunity, but a comprehensive and conscious approach to lifestyle, nutrition and hygiene will significantly strengthen the body’s defenses.

1. Nutrition is the basis of strong immunity:

Food plays a key role in maintaining the optimal function of the immune system. A diverse and balanced diet, rich in vitamins, minerals and antioxidants, is the foundation of strong immunity.

1.1. Vitamins – irreplaceable assistants:

• Vitamin C (ascorbic acid): Vitamin C is a powerful antioxidant that protects the cells from damage to free radicals. It contributes to the production of leukocytes (white blood cells), which play a key role in the fight against infections. Vitamin C is also necessary for the synthesis of collagen, an important component of the skin and mucous membranes that form a physical barrier to penetrate pathogens.

  • Sources: Citrus fruits (oranges, lemons, grapefruits), kiwi, bell pepper (especially red and yellow), strawberries, broccoli, black currant, rosehip, sea buckthorn.
  • Recommendations: The daily need for vitamin C varies depending on age, gender and health. During the period of epidemics, it is recommended to increase the consumption of vitamin C to 500-1000 mg per day, dividing the dose into several doses, since the body is not able to accumulate large reserves of vitamin C.
  • Important: Vitamin C is sensitive to heating, so it is better to consume vegetables and fruits containing vitamin C or undergo minimal heat treatment.

• Vitamin D (calciferol): Vitamin D plays an important role in the modulation of the immune system. It contributes to the activation of T cells (cells-cells) that destroy infected cells. Vitamin D deficiency is associated with increased susceptibility to infections, especially respiratory.

  • Sources: Sunlight (synthesized in the skin under the influence of ultraviolet rays), oily fish (salmon, tuna, mackerel), egg yolk, enriched products (milk, yogurt, flakes).
  • Recommendations: The optimal level of vitamin D in the blood is 30-50 ng/ml. Most people, especially in the winter and in regions with insufficient sunlight, are recommended to take additives with vitamin D in a dosage of 1000-2000 IU per day. Before taking the additives, it is recommended to consult a doctor and take a blood test to the level of vitamin D.
  • Important: An overdose of vitamin D can be toxic, so do not exceed the recommended doses.

• Vitamin E (tocopherol): Vitamin E is a powerful antioxidant that protects the cells from damage to free radicals. It also helps to strengthen cell membranes and improves the functioning of immune cells.

  • Sources: Vegetable oils (sunflower, olive, soy, corn), nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), avocados, green leafy vegetables.
  • Recommendations: The daily need for vitamin E is about 15 mg. It is quite possible to get a sufficient amount of vitamin E from food if you adhere to a balanced diet.
  • Important: When taking additives with vitamin E, care should be observed, as high doses can increase the risk of bleeding.

• Vitamin A (Retinol): Vitamin A is necessary to maintain the health of the mucous membranes, which are an important barrier to the penetration of pathogens into the body. It also plays a role in the development and functioning of immune cells.

  • Sources: The liver, fish oil, egg yolk, dairy products, carrots, pumpkin, sweet potatoes, spinach, apricots.
  • Recommendations: The daily need for vitamin A is about 900 mcg for men and 700 μg for women.
  • Important: Vitamin A is fat -soluble, so its excess can accumulate in the body and cause toxic effects. Pregnant women should be of particular caution when taking vitamin A.

• B vitamins B: B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12) play an important role in the metabolism and functioning of the immune system. They participate in the production of energy necessary for the work of immune cells, and contribute to their normal development.

  • Sources: Various foods, including meat, fish, poultry, eggs, dairy products, whole grain products, legumes, nuts, seeds, green leafy vegetables.
  • Recommendations: To ensure sufficient consumption of B vitamins, it is recommended to adhere to a variety of and a balanced diet. In some cases, it may be appropriate to take complex vitamin preparations of group B.

1.2. Minerals – building blocks of immunity:

• Zinc: Zinc plays an important role in the development and functioning of immune cells, especially T-lymphocytes. It also has antioxidant properties and promotes healing of wounds. Zinc deficiency is associated with increased susceptibility to infections.

  • Sources: Seafood (oysters, crabs, lobsters), red meat, poultry, legumes, nuts, seeds, whole grain products.
  • Recommendations: The daily need for zinc is about 11 mg for men and 8 mg for women. During the period of epidemics, it is recommended to increase zinc intake to 15-25 mg per day.
  • Important: Taking zinc in high doses can cause side effects, such as nausea, vomiting and diarrhea. It is not recommended to take zinc on an empty stomach.

• Selenium: Selenium is a powerful antioxidant that protects the cells from damage to free radicals. It is also necessary for the normal functioning of the immune system and thyroid gland.

  • Sources: Brazilian nuts (one or two nuts per day provide a daily need for Selena), seafood (tuna, sardines), meat, poultry, eggs, mushrooms.
  • Recommendations: The daily need for Selena is about 55 μg.
  • Important: An overdose of selenium can be toxic.

• Iron: Iron is necessary for the transfer of oxygen in the blood and for the normal functioning of immune cells. Iron deficiency can lead to weakening of immunity and increased susceptibility to infections.

  • Sources: Red meat, liver, poultry, seafood, legumes, dark green leafy vegetables.
  • Recommendations: The daily need for iron varies depending on age, gender and health. Women of childbearing age need more iron than men.
  • Important: The absorption of iron from plant products improves when they use them with products rich in vitamin C.

• Copper: Copper is involved in the formation of immune cells and has antioxidant properties.

  • Sources: Seafood, liver, nuts, seeds, legumes, whole grain products.
  • Recommendations: The daily need for copper is about 900 mcg.

1.3. Antioxidants – protection against free radicals:

Antioxidants are substances that protect the cells from damage by free radicals. Free radicals are unstable molecules formed as a result of normal metabolic processes in the body, as well as under the influence of external factors, such as environmental pollution, smoking and stress. Excess free radicals can lead to cell damage and the development of various diseases, including a decrease in immunity.

• Polyphenols: Polyphenols are a large group of antioxidants contained in plant products, such as fruits, vegetables, berries, tea, coffee and chocolate.

  • Sources: Berries (blueberries, raspberries, strawberries), apples, grapes, citrus fruits, green tea, dark chocolate, onions, garlic.

• Carotenoids: Carotinoids are pigments contained in vegetables and fruits of orange, yellow and red. Beta-carotene, one of the most famous carotenoids, turns into vitamin A in the body.

  • Sources: Carrots, pumpkin, sweet potatoes, spinach, cabbage.

• Glutathione: Glutation is a powerful antioxidant that is synthesized in the body. It plays an important role in detoxification and protection of cells from damage.

  • Sources: Avocado, asparagus, spinach, broccoli.

1.4. Immunity strengthening products:

• Probiotics: Probiotics are living microorganisms that, when used in sufficient quantities, have a beneficial effect on health, especially on the intestinal health. About 70% of immune cells are in the intestines, so maintaining a healthy intestinal microflora is crucial for strengthening immunity.

  • Sources: Sour -milk products (yogurt, kefir, fermented baked milk), sauerkraut, kimchi, tea mushroom (comable).
  • Recommendations: Choose yogurts and other sour -milk products containing living and active crops of bacteria. If necessary, you can take probiotic additives, but before the reception it is recommended to consult a doctor.

• Garlic and onions: Garlic and onions contain alicin and other sulfur compounds that have antibacterial, antiviral and antifungal properties. They also stimulate the activity of immune cells.

  • Recommendations: Add garlic and onion to your dishes. During epidemics, you can use 1-2 cloves of garlic per day.

• Ginger: Ginger has anti -inflammatory and antioxidant properties. He can also help alleviate the symptoms of colds and influenza.

  • Recommendations: Add ginger to tea, soups and other dishes. You can use ginger tea with lemon and honey.

• Honey: Honey has antibacterial and anti -inflammatory properties. He can also help alleviate the cough and sore throat.

  • Recommendations: Add honey to tea or use it in its purest form.

• Mushrooms: Some types of mushrooms, such as Shiitaka, Matake and Reishi, contain beta-glucans that stimulate the activity of immune cells.

  • Recommendations: Add these mushrooms to your dishes. You can use mushroom extracts in the form of additives.

1.5. Immunity weakening products:

• Sahar: Excessive sugar consumption can suppress the function of immune cells.
• Processed products: Processed products, such as fast food, semi-finished products and sweet carbonated drinks, contain little nutrients and a lot of sugar, salt and trans fats, which can weaken immunity.
• Alcohol: Excessive alcohol consumption can suppress the function of immune cells and increase susceptibility to infections.

2. Healthy sleep – restoration and strengthening time:

During sleep, the body is restored and renewed. The lack of sleep can weaken the immune system and increase susceptibility to infections.

• Recommendations: Strive to sleep 7-8 hours a day. Observe sleep mode, go to bed and get up at the same time every day, even on the weekend. Create comfortable sleeping conditions, provide silence, darkness and coolness in the bedroom. Avoid the use of caffeine and alcohol before bedtime.

3. Regular physical exercises – move to health:

Moderate physical exercises strengthen the immune system, improve blood circulation and reduce stress.

• Recommendations: Do physical exercises for at least 150 minutes a week. Choose a type of physical activity that you like, for example, walking, running, swimming, cycling or dancing. Start gradually and increase the intensity and duration of training as physical shape improves.

4. Stress management – keep calm:

Chronic stress can weaken the immune system and increase susceptibility to infections.

• Recommendations: Find the ways of managing stress, such as meditation, yoga, breathing exercises, walking in nature or communication with friends and family.

5. Hygiene – purity – the key to health:

Compliance with hygiene rules helps prevent the spread of infections.

• Recommendations: Wash your hands with soap at least 20 seconds regularly, especially after visiting public places, before eating and after coughing or sneezing. Use your hand antiseptic if there is no way to wash your hands with soap. Cover your mouth and nose with a cough or sneezing with a napkin or elbow. Avoid touching your face with your hands. Protect the room regularly. Disinfect the surfaces that you often touch.

6. Vaccination – reliable protection:

Vaccination is an effective way to protect against many infectious diseases, such as flu, pneumococcal infection and Covid-19.

• Recommendations: Regularly vaccinated in accordance with the National vaccination calendar and the doctor’s recommendations.

7. Refusal of bad habits – Investments in health:

Smoking and excessive alcohol use weaken the immune system and increase susceptibility to infections.

• Recommendations: Refuse smoking and limit alcohol consumption.

8. Addresses to strengthen immunity – reasonable choice:

In some cases, the reception of additives can be appropriate for strengthening immunity. However, before taking any additives, it is recommended to consult a doctor.

• Vitamin D: With a deficiency of vitamin D.
• Zinc: With zinc deficiency.
• Probiotics: To maintain a healthy intestinal microflora.
• SOUTINATEA: Some studies show that echinacea can help reduce the duration and severity of the cold.
• Buzina: Some studies show that Buzina can help reduce the duration and severity of the flu.

9. Herbal remedies – the strength of nature:

Some herbs have immunomodulating properties and can help strengthen immunity.

• Eleutherococcus: Adaptogen, which helps the body adapt to stress and increases resistance to infections.
• Ginseng: Adaptogen, which increases energy, improves concentration and strengthens immunity.
• Astragal: The immunomodulator, which stimulates the activity of immune cells.

10. Regular medical examinations – health control:

Regular medical examinations help to identify and timely treat diseases that can weaken the immune system.

• Recommendations: Pass medical examinations in accordance with the doctor’s recommendations.

11. Maintaining optimal humidity in the room:

Dry air can irritate the mucous membranes of the respiratory tract, making them more susceptible to infections.

• Recommendations: Use a humidifier, especially in the winter, when heating dries the air. Support humidity in the room at the level of 40-60%.

12. Walks in the fresh air:

Walks in the fresh air improve blood circulation, saturate the body with oxygen and strengthen immunity.

• Recommendations: Try to spend at least 30 minutes a day in the fresh air.

13. Limiting contacts with sick people:

Avoid close contact with people who have signs of respiratory infections.

14. Using a mask in public places:

Wearing a mask in public places can help protect yourself and others from the spread of infections.

15. Washing fruits and vegetables:

Wash fruits and vegetables thoroughly before use to remove dirt and microorganisms from their surface.

16. Cooking at the right temperature:

Cooking at the right temperature kills harmful bacteria and viruses.

17. Sufficient water consumption:

Water is necessary for the normal functioning of all organs and systems of the body, including the immune system.

• Recommendations: Drink at least 1.5-2 liters of water per day.

18. Positive attitude:

Positive mood and optimism can strengthen the immune system.

• Recommendations: Try to maintain a positive attitude, even in difficult situations. Communicate with friends and family, engage in your favorite business and find time for relaxation and relaxation.

19. Avoid overwork:

Overwork can weaken the immune system.

• Recommendations: Try to avoid overwork, find time for relaxation and relaxation.

20. Laughter:

Laughter strengthens the immune system, reduces stress levels and improves mood.

• Recommendations: Watch comedies, communicate with friends and family, read funny books and do what makes you laugh.

Strengthening immunity is a constant process that requires a comprehensive and conscious approach. Compliance with these recommendations will help you strengthen your immune system and protect yourself from infections during epidemics and at any other time. Remember that health care is the best investment in the future!