Immunity: Strengthening and Protection

Part 1: Understanding the immune system

What is immunity?

Immunity is a complex and multi -level system of protecting the body from harmful agents, such as bacteria, viruses, fungi, parasites and other foreign substances. It works as a domestic army, constantly scanning the body for intrusions and ready for immediate response. Without a functioning immune system, the body would be extremely vulnerable to infections and other diseases that could quickly become fatal. Immunity is not just one system, but a whole network of cells, tissues and organs operating consistently to ensure protection.
Inborn immunity: the first line of defense

Congenital immunity is the first line of the body’s defense. It is present from birth and provides immediate, albeit nonspecific protection. Congenital immunological memory does not have immunological memory, that is, it reacts the same to any invaded pathogen, regardless of whether the body was encountered earlier.
- Physical barriers: The skin, the mucous membranes of the respiratory tract, the gastrointestinal tract and the genitourinary system are physical barriers that prevent the penetration of pathogens into the body. The skin, for example, is an impenetrable barrier, and the mucous membranes emit mucus that captures pathogens. The cilia in the respiratory tract pour mucus with captured pathogens from the lungs.
- Chemical barriers: The secrets of the glands, such as sweat, saliva, tears and gastric juice, contain enzymes (for example, lysozyme) and antimicrobial peptides that destroy or suppress the growth of pathogens. Gastric juice, due to its high acidity, kills many bacteria that entered the stomach with food.
- Cell components:
  - Fagocyte: These include macrophages, neutrophils and dendritic cells. They absorb and destroy pathogens in the process of phagocytosis. Macrophages “patrol” fabrics, constantly looking and destroying foreign substances. Neutrophils are the most numerous leukocytes in the blood and are quickly mobilized to the place of infection. Dandrit cells are “intermediaries” between congenital and acquired immunity.
  - Natural killers (NK cells): They destroy cells infected with viruses or become cancer. NK cells do not need preliminary sensitization, like T-killer, and can quickly destroy target cells.
  - Oblast cells (mastocytes): They play an important role in the development of allergic reactions and inflammation. They release histamine and other inflammation mediators in response to various incentives.
- Molecular components:
  - Complement system: This is a cascade of proteins that are activated when pathogens are detected. Activation of complement leads to the destruction of pathogens, attracting phagocytes and increased inflammation.
  - Cytokines: These are signal molecules that regulate the immune response. Interleukins (IL), interferons (IFN) and a tumor necrosis factor (TNF) are just some examples of cytokines that play an important role in the immune system.
Acquired (adaptive) immunity: specialized protection

Acquired immunity is a later evolutionary development that provides specific and long -term protection against specific pathogens. It develops after contact with the pathogen or vaccine and is characterized by immunological memory. This means that when a second meeting with the same pathogen, the immune response will be faster and more effective.
- Types of acquired immunity:
  - Humoral immunity: Mediated by B-lymphocytes (V-cells), which produce antibodies (immunoglobulins). Antibodies are associated with pathogens, neutralize them, oponize (facilitate phagocytosis) and activate the complement system. There are five main classes of antibodies: IGA, IGD, IGE, IGG and IgM, each of which performs certain functions.
  - Cellular immunity: Mediated by T-lymphocytes (T-cells). There are two main types of T cells:
    - T-HELPERS (CD4+ cells): They “help” other immune cells, such as B cells and cytotoxic T cells, activate and perform their functions. They distinguish cytokines that regulate the immune response.
    - Cytotoxic T cells (CD8+ cells): They destroy cells infected with viruses or become cancer. They recognize viral antigens presented on the surface of infected cells, and kill these cells, preventing the spread of infection.
- The activation process of acquired immunity:
  1. Antigen recognition: Antigens are substances that are recognized by the immune system as alien. Antigens can be fragments of bacteria, viruses, fungi, parasites, as well as other foreign substances.
  2. Antigen representation: Dendritis cells and other antigen-representative cells (agricultural) capture antigens and represent them to T-Hellers and cytotoxic T cells.
  3. Activation of T cells: T-Helpers are activated when recognizing the antigen represented by the agricultural sector. They distinguish cytokines that stimulate the proliferation and differentiation of B cells and cytotoxic T cells. Cytotoxic T cells are activated when recognizing the antigen presented on the surface of infected cells.
  4. Activation of V-cells: B-cells are activated when connecting with the antigen and receiving a signal from T-Helper. They are differentiated into plasma cells that produce antibodies, and in memory cells.
  5. Antigen elimination: Antibodies and cytotoxic T cells work together to destroy the pathogen and cleanse the body of infection.
- Immunological memory: After the primary contact with the antigen in the body, memory cells (B cells and T-cells of memory) are formed. At a second meeting with the same antigen, these memory cells are quickly activated and trigger a powerful immune response, preventing the development of the disease. This is the basis of vaccination.
Immune system and microbia:

Microbia is a set of all microorganisms (bacteria, viruses, fungi and other microbes) living in our body, mainly in the intestine. Microbia plays an important role in maintaining the health of the immune system.
- The influence of microbioma on immunity:
  - The development of the immune system: Microbia contributes to the development and maturation of the immune system at an early age.
  - Regulation of the immune response: Microbia helps regulate the immune response, preventing an excessive reaction and the development of autoimmune diseases.
  - Pathogenic protection: Microbia competes with pathogens for nutrients and attachments, and also produces antimicrobials that suppress the growth of pathogens.
  - Strengthening the intestinal barrier: Healthy microbia helps maintain the integrity of the intestinal barrier, preventing the penetration of pathogens and toxins into the bloodstream.
- Microbia factors affecting: Diet, antibiotics, stress and other factors can affect the composition and variety of microbioma.
- Probiotics and prebiotics: Probiotics are living microorganisms that, when used in sufficient quantities, have a positive effect on health. Prebiotics are undigested food ingredients that stimulate the growth and activity of beneficial bacteria in the intestines. Reception of probiotics and prebiotics can help improve the composition and function of the microbioma and, therefore, strengthen the immune system.

Part 2: Factors affecting immunity

Nutrition and immunity:

Proper nutrition plays a key role in maintaining the health of the immune system. The deficiency of nutrients can weaken the immune function and increase susceptibility to infections.
- Vitamins:
  - Vitamin C: It is important for the function of phagocytes and antibodies. It is a powerful antioxidant that protects the cells from damage to free radicals. Contained in citrus fruits, berries, pepper, broccoli.
  - Vitamin D: He plays an important role in the regulation of the immune response and can help protect against respiratory infections. It is synthesized in the skin under the influence of sunlight. It is also contained in oily fish, egg yolks and enriched products.
  - Vitamin E: Antioxidant that protects cells from damage by free radicals. It is important for the function of T cells. Contained in nuts, seeds, vegetable oils.
  - Vitamin A: It is important for maintaining the health of the mucous membranes, which are an important barrier against infections. Contained in the liver, carrots, sweet potatoes, spinach.
  - B vitamins B: They play an important role in the metabolism of energy and functions of immune cells. Contained in meat, poultry, fish, eggs, dairy products, whole grains.
- Minerals:
  - Zinc: It is important for the function of immune cells and antibodies. Zinc deficiency can weaken the immune response. Contained in meat, poultry, seafood, nuts, seeds, legumes.
  - Selenium: Antioxidant is important for the function of immune cells. Contained in Brazilian nuts, fish, meat, eggs.
  - Iron: It is necessary to transport oxygen and the functions of immune cells. Iron deficiency can weaken the immune response. Contained in meat, poultry, fish, legumes, dark green leafy vegetables.
  - Copper: Important for the function of immune cells. Contained in seafood, nuts, seeds, legumes.
- Squirrels: It is necessary for the production of antibodies and other immune cells. Sources of protein: meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds.
- Fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can help strengthen the immune system. Contained in fatty fish (salmon, tuna, sardines), linen seed, walnuts.
- Immunity strengthening products:
  - Garlic: Contains allicin with antimicrobial and anti -inflammatory properties.
  - Ginger: It has anti -inflammatory and antioxidant properties.
  - Turmeric: Contains curcumin with anti -inflammatory and antioxidant properties.
  - Honey: It has antimicrobial and antioxidant properties.
  - Products rich in antioxidants: Berries, fruits, vegetables, green tea.
Stress and immunity:

Chronic stress can weaken the immune system and increase susceptibility to infections. Stress releases cortisol, a hormone that can suppress the function of immune cells.
- The mechanisms of the influence of stress on the immune system:
  - Suppression of the function of immune cells: Stress can suppress the function of T cells, B-cells and NK cells.
  - Reducing antibodies: Stress can reduce antibodies.
  - Strengthening inflammation: Stress can increase inflammation in the body.
- Stress management:
  - Regular physical exercises: Physical exercises help reduce stress and improve immune function.
  - Sufficient sleep: The lack of sleep can weaken the immune system.
  - Meditation and yoga: Meditation and yoga help reduce stress and improve the general health.
  - Relaxation techniques: Respiratory exercises, progressive muscle relaxation and other relaxation techniques can help reduce stress.
  - Social support: Support from friends and family can help cope with stress.
Sleep and immunity:

The lack of sleep can weaken the immune system and increase susceptibility to infections. During sleep, the immune system develops and releases cytokines, which play an important role in the regulation of the immune response.
- The influence of lack of sleep on the immune system:
  - Reducing the production of cytokines: The lack of sleep can reduce the production of cytokines necessary to combat infection.
  - Reducing the activity of NK cells: The lack of sleep can reduce the activity of NK cells that destroy infected cells.
  - Strengthening inflammation: The lack of sleep can increase inflammation in the body.
- Recommendations for improving sleep:
  - Regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend.
  - Comfortable sleeping: Provide silence, darkness and coolness in the bedroom.
  - Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
  - Regular physical exercises: Exercise helps improve sleep, but do not play sports immediately before bedtime.
  - Relaxing rituals before bedtime: Take a warm bath, read the book or listen to music before going to bed.
Physical activity and immunity:

Regular moderate physical exercises can strengthen the immune system. During physical exercises, immune cells circulate through the body faster, which allows them to detect and destroy pathogens more effectively.
- The mechanisms of the influence of physical activity on the immune system:
  - Increase in the circulation of immune cells: Physical exercises increase the circulation of immune cells throughout the body.
  - Reduced inflammation: Physical exercises can reduce inflammation in the body.
  - Improving the function of immune cells: Physical exercises can improve the function of immune cells.
- Physical activity recommendations:
  - Moderate physical exercises: It is recommended to engage in moderate physical exercises for at least 150 minutes a week.
  - A variety of exercises: Include exercises of different types in your program, such as aerobic exercises, strength training and flexibility exercises.
  - Gradual increase in load: Start with small loads and gradually increase them as the physical shape improves.
  - Listen to your body: Do not overdo it and take breaks when necessary.
Vaccination and immunity:

Vaccination is an effective way to strengthen the immune system and protect against infectious diseases. Vaccines contain weakened or killed pathogens, which stimulate the immune system to the production of antibodies and memory cells.
- Vaccines action mechanism:
  - Stimulation of the immune response: Vaccines stimulate the immune system to the production of antibodies and memory cells against a particular pathogen.
  - Formation of immunological memory: After vaccination, memory cells are formed in the body, which, when re -meeting with the same pathogen, are quickly activated and launched a powerful immune response, preventing the development of the disease.
- The importance of vaccination: Vaccination helps to protect against serious infectious diseases such as measles, rubella, epidemic mumps, polio, diphtheria, tetanus and others. Vaccination also helps to prevent the spread of infectious diseases in society.
- Vaccines safety: Vaccines undergo strict safety and efficiency tests. The side effects of vaccines are usually light and short -term.
Age and immunity:

The immune system is changing with age. In children, the immune system is not yet fully developed, and in older people the immune system weakens.
- Immunity in children:
  - Underdevelopment of the immune system: The immune system in children is not yet fully developed, so they are more susceptible to infections.
  - Passive immunity: Newborns receive passive immunity from the mother through the placenta and breast milk. This immunity provides temporary protection against infections.
  - The importance of vaccination: Vaccination is especially important for children, as it helps to develop active immunity against dangerous infectious diseases.
- Immunity in the elderly:
  - Immunostation: The immune system in the elderly weakens with age, which is called immunostation.
  - Reducing the function of immune cells: With age, the function of T cells, B-cells and NK cells decreases.
  - Increased susceptibility to infections: Older people are more susceptible to infections and have a higher risk of complications.
  - The importance of vaccination: Vaccination is especially important for the elderly, as it helps to protect them from dangerous infectious diseases, such as flu, pneumococcal infection and encircling lichen.
  - Healthy lifestyle: A healthy lifestyle, including proper nutrition, regular physical exercises and sufficient sleep, can help slow down the process of immunostation.

Part 3: Support Immunity: Practical Tips

Balanced nutrition:
- More fruits and vegetables: Eat a variety of fruits and vegetables rich in vitamins, minerals and antioxidants.
- Complete proteins: Include sources of full protein in your diet, such as meat, poultry, fish, eggs, dairy products, legumes, nuts and seeds.
- Healthy fats: Give preference to healthy fats such as omega-3 fatty acids contained in fatty fish, linen seed and walnuts.
- Whole grain products: Choose whole grain products instead of processed, such as whole grain bread, brown rice and oatmeal.
- Limit the consumption of sugar, salt and processed products: Excessive consumption of sugar, salt and processed products can weaken the immune system.
Sufficient sleep:
- Observe sleep mode: Try to go to bed and wake up at the same time every day, even on weekends.
- Create comfortable sleeping conditions: Provide silence, darkness and coolness in the bedroom.
- Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
- Limit the time spent in front of the screen before bedtime: Blue light emitted by the screens of electronic devices can suppress the production of melatonin, hormone that regulates sleep.
Regular physical activity:
- Moderate exercises: Strive by 150 minutes of moderate physical exercises per week.
- A variety of exercises: Include exercises of different types in your program, such as aerobic exercises, strength training and flexibility exercises.
- Start small: If you are a beginner in physical exercises, start with small loads and gradually increase them as physical shape improves.
Stress management:
- Relaxation techniques: Practice relaxation techniques, such as breathing exercises, progressive muscle relaxation or meditation.
- Hobbies and interests: Find the time for classes that you like and help to relax.
- Social support: Communicate with friends and family who can support you.
- Professional help: If you experience severe stress, seek professional help to a psychologist or psychotherapist.
Maintaining hygiene:
- Regular hand washing: Wash your hands thoroughly with soap and water for at least 20 seconds, especially after visiting public places, before eating and after coughing or sneezing.
- Using an antiseptic for hand: Use an alcohol -based hand antiseptic when there is no way to wash your hands with soap and water.
- Avoid touching your face: Try not to touch the face, especially the eye, nose and mouth, as this can contribute to the spread of infections.
- Regular cleaning: Remove and disinfect the surfaces to which they often touch, such as door handles, switches and countertops.
Refusal of bad habits:
- Smoking: Smoking weakens the immune system and increases susceptibility to infections.
- Excessive drinking: Excessive alcohol consumption can also weaken the immune system.
Additives and vitamins (with caution):
- Consultation with a doctor: Before taking any additives or vitamins, consult your doctor to make sure that they are safe and necessary for you.
- Vitamin D: In the winter months, when sunlight is not enough, it can be useful to take vitamin D.
- Zinc: Zinc supplements can help strengthen the immune system, especially in people with zinc deficiency.
- Vitamin C: Vitamin C additives can help reduce the duration and severity of a cold.
- Probiotics: Probiotics can help improve microbioma health and strengthen the immune system.
Avoid contact with sick people:
- Social distance: Follow the social distance with sick people to reduce the risk of infection.
- Using masks: Wear the mask in public places, especially in places of accumulation of people to protect yourself and others from infections.
Vaccination:
- Follow the vaccination schedule: Follow the doctor’s recommendations to protect yourself from dangerous infectious diseases.
Regular medical examinations:
- Preventive examinations: Pass medical examinations regularly to identify and treat diseases in the early stages.

Part 4: immune disorders and diseases

Autoimmune diseases:

Autoimmune diseases arise when the immune system erroneously attacks its own tissues and organs of the body. There are many autoimmune diseases, including rheumatoid arthritis, systemic red lupus, multiple sclerosis and Crohn’s disease.
- Causes of autoimmune diseases: The causes of autoimmune diseases have not been fully studied, but it is believed that they are associated with a combination of genetic and environmental factors.
- Symptoms of autoimmune diseases: Symptoms of autoimmune diseases can be different and depend on which organs and tissues are affected.
- Treatment of autoimmune diseases: Treatment of autoimmune diseases is usually aimed at suppressing the immune system and relief of symptoms.
Immunodeficiency states:

Immunodeficiency conditions arise when the immune system does not function properly, which makes the body more susceptible to infections. Immunodeficiency conditions can be congenital (primary) or acquired (secondary).
- Primary immunodeficiency: Primary immunodeficiencies are genetic diseases that affect the development and function of the immune system.
- Secondary immunodeficiency: Secondary immunodeficiencies arise as a result of other diseases or conditions, such as HIV/AIDS, cancer, chemotherapy or organs transplantation.
- Symptoms of immunodeficiency states: Symptoms of immunodeficiency conditions can be different and include frequent and severe infections, slow healing of wounds and increased risk of cancer.
- Treatment of immunodeficiency conditions: Treatment of immunodeficiency states depends on the type and severity of immunodeficiency and may include antibiotics, antiviral drugs, immunoglobulins or bone marrow transplantation.
Allergies:

Allergies occur when the immune system reacts excessively to harmless substances, such as pollen, food products or insect bites.
- Allergy development mechanism: With allergies, the immune system produces IgE antibodies to an allergen. In repeated contact with the allergen, IgE antibodies are associated with fat cells that release histamine and other inflammation mediators that cause allergic reactions.
- Symptoms of allergies: Symptoms of allergies can be different and include a runny nose, sneezing, itching, leather rash, urticaria, edema and difficulty breathing.
- Allergy treatment: Treatment of allergies may include antihistamines, corticosteroids, epinephrine and immunotherapy (allergen-specific immunotherapy).
Cancer and immune system:

The immune system plays an important role in the fight against cancer. Immune cells can recognize and destroy cancer cells. However, cancer cells can evade the immune response, suppressing the function of immune cells or masking themselves from the immune system.
- Cancer immunotherapy: Cancer immunotherapy is a type of treatment that uses the immune system to combat cancer. Immunotherapy may include stimulation of the immune system to attack cancer cells or the introduction of immune cells modified for recognition and destruction of cancer cells.

Part 5: Prospects for Immunity Research

New vaccines: The development of new vaccines against infectious diseases, such as HIV, tuberculosis and malaria, remains an important task. New technologies, such as MRNC-vaccines, promise a faster and more effective creation of vaccines.
Cancer immunotherapy: Cancer immunotherapy is a rapidly developing area of research, which offers new opportunities for the treatment of various types of cancer. Researchers study new methods of stimulating the immune system to combat cancer and overcome the stability of cancer cells to immunotherapy.
Autoimmune diseases: Studies of autoimmune diseases are aimed at identifying the causes of these diseases, developing new methods of diagnosis and treatment, as well as finding methods for preventing the development of autoimmune diseases.
Microbia and health: Studies of the microbioma and its influence on human health continue to expand. Scientists study how a microbia affects the immune system, metabolism, mental health and other aspects of health.
Immune aging: Studies of immune aging are aimed at understanding the mechanisms that underlie the weakening of the immune system with age, and the search for ways to slow down this process and improve the immune function in the elderly.
Personalized medicine: The development of personalized medicine allows you to develop individual strategies for the treatment and prevention of diseases based on the genetic characteristics and immune profile of each person.

The immune system is a complex and dynamic system that plays a decisive role in maintaining health. Understanding how the immune system works, and taking measures to strengthen and protection can help reduce the risk of infections, autoimmune diseases and cancer.

Immunity: Strengthening and Protection

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