Dietary supplements to strengthen immunity in women

Dietary supplements to strengthen immunity in women: detailed guide

Section 1: Understanding female immunity and its features

Female immunity is a complex system, which is influenced by many factors, including hormonal vibrations, age, lifestyle and external influences. Unlike male, female immunity has its own unique features that must be taken into account when choosing a strategy for strengthening.

1.1 Hormonal influence:

• Estrogen: Estrogen, the main female sex hormone, has a modulating effect on the immune system. In high concentrations, it can stimulate autoimmune reactions, which explains the higher frequency of autoimmune diseases in women. At the same time, estrogen plays a role in maintaining the barrier function of the mucous membranes, protecting from infections.
• Progesterone: Progesterone, another important female hormone, has a predominantly immunosuppressive effect. This is especially important during pregnancy, when it is necessary to prevent fetal rejection. However, a decrease in the level of progesterone, for example, during the period of menopause, can weaken the immune system and increase susceptibility to infections.
• Interaction: The balance between estrogen and progesterone plays a key role in maintaining an optimal immune response. Violations of this balance associated with the menstrual cycle, pregnancy, menopause or hormonal therapy can affect immunity.

1.2 age -related changes:

• Puberty: During puberty, the immune system is actively developing and adapting. Changes in the hormonal background and lifestyle can temporarily weaken the immune system, making girls more susceptible to infections.
• Reproductive age: In reproductive age, the immune system undergoes changes associated with the menstrual cycle and pregnancy. It is important to maintain immunity to ensure the health of the mother and child.
• Menopause: The menopause is accompanied by a decrease in estrogen level, which can lead to a weakening of the immune system, an increase in the risk of cardiovascular diseases and osteoporosis. Support for immunity during this period is crucial.

1.3 lifestyle factors:

• Nutrition: Unstable nutrition, deficiency of vitamins and minerals, excessive use of processed products and sugar can weaken the immune system.
• Stress: Chronic stress suppresses the immune function, increasing the level of cortisol, which inhibits the activity of immune cells.
• Dream: The lack of sleep reduces the activity of NK cells (natural killers), which play an important role in the fight against viral infections and cancer cells.
• Physical activity: Moderate physical activity strengthens the immune system, improving blood circulation and stimulating the production of immune cells. However, excessive physical activity can suppress immunity.
• Smoking and alcohol: Smoking and abuse of alcohol have a toxic effect on immune cells, weakening the immune system and increasing the risk of infections and other diseases.

1.4 External factors:

• Infections: The transferred infections can temporarily weaken the immune system, making the body more susceptible to repeated infections.
• Environmental pollution: The effect of toxic substances contained in the contaminated air and water can weaken the immune system and increase the risk of allergic reactions and autoimmune diseases.
• Medicines: Some drugs, such as antibiotics and immunosuppressants, can have a negative effect on the immune system.

Section 2: Key nutrients for female immunity

To maintain optimal immunity, women need to ensure sufficient intake of key nutrients into the body. Many of these substances can be obtained from a balanced diet, but in some cases an additional intake of biologically active additives (dietary supplements) may be required.

2.1 Vitamins:

• Vitamin C: A powerful antioxidant that protects the cells from damage by free radicals, stimulates the production and function of immune cells, and is involved in the synthesis of the collagen necessary to maintain the barrier function of the skin and mucous membranes.
  • Sources: Citrus fruits, berries, kiwi, pepper, broccoli.
  • Bad: Ascorbic acid, liposomal vitamin C, Ester-C.
• Vitamin D: He plays an important role in the regulation of the immune system, stimulating the production of antimicrobial peptides and modulating the activity of immune cells. Vitamin D deficiency is associated with an increased risk of infections, autoimmune diseases and certain types of cancer.
  • Sources: Bold fish, egg yolk, enriched products. The main source is the synthesis in the skin under the influence of sunlight.
  • Bad: Vitamin D3 (cholecalciferol).
• Vitamin E: An antioxidant that protects cells from damage by free radicals and supports the function of immune cells.
  • Sources: Vegetable oils, nuts, seeds, green leafy vegetables.
  • Bad: Alpha-Tocopherol, mixed tocopherols.
• Vitamin A: It is necessary to maintain the barrier function of the mucous membranes, is involved in the development and functioning of immune cells, and regulates inflammatory processes.
  • Sources: Carrots, sweet potatoes, liver, egg yolk.
  • Bad: Retinol, beta-carotene.
• B vitamins B: They play an important role in energy exchange, necessary for the functioning of immune cells and the synthesis of antibodies.
  • Sources: Whole grain products, meat, fish, eggs, legumes, green leafy vegetables.
  • Bad: A complex of B vitamins B. Vitamins B6, B12 and folic acid are especially important.

2.2 minerals:

• Zinc: It is necessary for the development and functioning of immune cells, is involved in the synthesis of DNA and RNA, and regulates inflammatory processes. Zinc deficiency is associated with an increased risk of infections and slow healing wounds.
  • Sources: Meat, seafood, nuts, seeds, legumes.
  • Bad: Zinc gluconate, zinc picolinate, zinc citrate.
• Selenium: The antioxidant, which protects cells from damage by free radicals, is involved in the functioning of immune cells and regulates inflammatory processes.
  • Sources: Brazilian nuts, seafood, meat, eggs.
  • Bad: Seleenomeininin, sodium selenite.
• Iron: It is necessary for the transfer of oxygen to cells, is involved in the development and functioning of immune cells, and regulates inflammatory processes. Iron deficiency (anemia) can weaken the immune system. Women are especially susceptible to iron deficiency due to menstrual blood loss.
  • Sources: Red meat, liver, legumes, green leafy vegetables.
  • Bad: Iron Bisglycin, Iron Fumarate.
• Copper: Participates in the functioning of immune cells and the synthesis of antioxidant enzymes.
  • Sources: Seafood, nuts, seeds, liver.
  • Bad: Copper gluconate, copper copper.

2.3 Other nutrients:

• Omega-3 fatty acids: They have anti-inflammatory properties, modulate the activity of immune cells and support the health of the cardiovascular system.
  • Sources: Fat fish (salmon, tuna, sardines), linen seed, chia seeds, walnuts.
  • Bad: Fish oil, croil oil, vegetable oil with a high omega-3 content.
• Amino acids: It is necessary for the synthesis of proteins, including antibodies and immune cells. Glutamin and Arginine are especially important.
  • Sources: Meat, fish, eggs, dairy products, legumes.
  • Bad: Glutamin, Argin.

Section 3: Plant dietary supplement to strengthen immunity

Many plants have immunomodulating properties and can be used to strengthen immunity.

3.1 Socialya:

• Action: It stimulates the production of immune cells, has antiviral and antibacterial properties.
• Application: Used for the prevention and treatment of colds and influenza.
• Forms: Extract, tincture, capsules.
• Contraindications: Autoimmune diseases, pregnancy, breastfeeding, individual intolerance.

3.2 Black Buzina (Sambucus Nigra):

• Action: It has antiviral properties, especially against influenza viruses, relieves the symptoms of colds and influenza.
• Application: Used for the prevention and treatment of colds and influenza.
• Forms: Extract, syrup, capsules.
• Contraindications: Individual intolerance.

3.3 garlic:

• Action: It has antimicrobial, antiviral and antioxidant properties, stimulates the immune system.
• Application: It is used for the prevention and treatment of colds, influenza and other infections.
• Forms: Fresh garlic, garlic extract, capsules with allicin.
• Contraindications: Diseases of the gastrointestinal tract, individual intolerance.

3.4 ginger:

• Action: It has anti -inflammatory, antioxidant and antimicrobial properties, stimulates the immune system.
• Application: It is used for the prevention and treatment of colds, flu, nausea and other diseases.
• Forms: Fresh ginger, dried ginger, ginger extract, ginger tea.
• Contraindications: Diseases of the gastrointestinal tract, individual intolerance.

3.5 turmeric:

• Action: It has anti -inflammatory, antioxidant and immunomodulating properties.
• Application: It is used for the prevention and treatment of inflammatory diseases, arthritis and other diseases.
• Forms: Turmeric in powder, turmeric extract (curcumin), capsules.
• Contraindications: Gall bladder diseases, individual intolerance.

3.6 Astragal:

• Action: It stimulates the immune system, has antiviral and antioxidant properties.
• Application: It is used for the prevention and treatment of colds, influenza and other infections.
• Forms: Extract, capsules, tea.
• Contraindications: Autoimmune diseases, pregnancy, breastfeeding, individual intolerance.

3.7 mushrooms (Reishi, Shiitaka, Metack):

• Action: They contain beta-glucans that stimulate the immune system, have antiviral and antitumor properties.
• Application: Used to strengthen immunity, prevention and treatment of infections and some types of cancer.
• Forms: Extract, capsules, powder.
• Contraindications: Individual intolerance.

3.8 Rhodiola pink (Rhodiola rosea):

• Action: Adaptogen helps the body cope with stress, strengthens the immune system and increases endurance.
• Application: It is used to reduce stress, fatigue, increase performance and strengthen immunity.
• Forms: Extract, capsules, tea.
• Contraindications: Insomnia, anxiety, individual intolerance.

Section 4: Probiotics and prebiotics for immunity

The intestinal health is closely related to immunity. Probiotics (beneficial bacteria) and prebiotics (food for beneficial bacteria) can improve the composition of intestinal microbiots and strengthen the immune system.

4.1 probiotics:

• Action: The composition of the intestinal microbiots improve, strengthen the barrier function of the intestine, stimulate the immune system and suppress the growth of pathogenic bacteria.
• Strains: The most studied and effective probiotics strains for immunity include Lactobacillus and Bifidobacterium.
• Sources: Enzymed products (yogurt, kefir, sauerkraut, kimchi), probiotic additives.
• Bad: Capsules, powders, chewing tablets.
• Choice: It is important to choose probiotics with proven efficiency and high content of living bacteria.

4.2 prebiotics:

• Action: They feed beneficial bacteria in the intestines, contributing to their growth and reproduction.
• Types: Inulin, fruitoligosaccharides (FOS), galactooligosaccharides (GOS).
• Sources: Onions, garlic, asparagus, bananas, Jerusalem artichoke, chicory.
• Bad: Powders, capsules.
• Synergy: The combination of probiotics and prebiotics (synbiotics) can significantly improve the intestinal health and strengthen immunity.

Section 5: Other dietary supplements and methods for strengthening immunity

In addition to vitamins, minerals, plant dietary supplements and probiotics, there are other additives and methods that can help strengthen immunity in women.

5.1 beta-glucan:

• Action: Polysaccharides contained in mushrooms, yeast and some cereals stimulate the immune system, activating macrophages and NK cells.
• Sources: Mushrooms (Reishi, Shiitaka, Matake), Oats, Barley.
• Bad: Capsules, powders.

5.2 Coenzim Q10 (COQ10):

• Action: The antioxidant necessary for the production of energy in cells, including immune.
• Sources: Meat, fish, nuts, seeds.
• Bad: Capsules, chewing tablets.

5.3 Melatonin:

• Action: The hormone that regulates sleep has antioxidant and immunomodulating properties.
• Application: Used to improve sleep, reduce stress and strengthen immunity.
• Bad: Tablets, capsules.
• Caution: It should be used with caution, especially for autoimmune diseases.

5.4 Adaptogens:

• Action: They help the body adapt to stress, increase resistance to diseases and strengthen the immune system.
• Examples: Rhodiola pink, Ashvaganda, Eleutherococcus.
• Bad: Extracts, capsules.

5.5 Stress reduction techniques:

• Meditation: The practice of awareness that helps reduce stress and improve well -being.
• Yoga: Physical and spiritual practice, which improves flexibility, strength and balance, and also reduces stress.
• Respiratory exercises: Simple techniques that help calm the nervous system and reduce stress.
• Natural walks: Staying in nature has a calming effect and reduces the level of cortisol.

5.6 Healthy sleep:

• Mode: Try to go to bed and get up at the same time every day, even on the weekend.
• Darkness: Provide the complete darkness in the bedroom.
• Silence: Eliminate all noise sources.
• Comfortable temperature: Maintain a comfortable temperature in the bedroom (about 18-20 degrees Celsius).
• Limit the use of electronic devices: Avoid using smartphones, tablets and computers before bedtime.

5.7 Regular physical activity:

• Moderate loads: It is recommended to engage in moderate physical activity at least 150 minutes a week.
• Examples: Walking, jogging, swimming, cycling.
• Avoid overtraining: Excessive physical activity can suppress the immune system.

Section 6: how to choose and take dietary supplements for immunity

The selection and receiving dietary supplements to strengthen immunity requires an attentive approach and accounting for individual characteristics.

6.1 Consultation with a doctor:

• Necessity: Before you start taking any dietary supplements, especially in the presence of chronic diseases or taking drugs, it is necessary to consult a doctor.
• Discussion: Discuss with the doctor your goals, health status and possible contraindications.

6.2 Select of quality products:

• Manufacturer: Choose dietary supplements from reputable manufacturers who adhere to high quality standards.
• Certificates: Pay attention to the availability of quality certificates (for example, GMP).
• Composition: Carefully study the composition of the dietary supplement, pay attention to the dosage of active ingredients and the presence of additional components.
• Reviews: Read the reviews of other consumers.

6.3 Dosage and duration of the reception:

• Compliance with instructions: Strictly follow the instructions for use specified on the package of dietary supplements.
• Do not exceed the dosage: Exceeding the recommended dosage can lead to side effects.
• Duration of admission: The duration of dietary supplement depends on the goal and individual characteristics. Some dietary supplements can be taken in courses, others on an ongoing basis.

6.4 possible side effects and interactions:

• Individual intolerance: Some dietary supplements can cause individual intolerance or allergic reactions.
• Interaction with drugs: Bades can interact with drugs by changing their effectiveness or increasing side effects.
• Attentiveness: Carefully follow your well -being while taking dietary supplements and inform the doctor about any side effects.

6.5 Individual approach:

• Accounting for features: The choice of dietary supplements should be based on individual characteristics, such as age, health, lifestyle and hormonal background.
• Experiments: Do not be afraid to experiment with different dietary supplements to find what is right for you.
• Observation: Carefully observe your body and adjust your choice in accordance with the results.

Section 7: Immunity and special conditions in women

Immunity in women may vary depending on physiological conditions, such as pregnancy, breastfeeding and menopause. In these periods, a special approach is required to strengthen the immune system.

7.1 Pregnancy:

• Changes in the immunity: During pregnancy, the immune system undergoes significant changes to prevent fetal rejection.
• Risks: Pregnant women are more susceptible to some infections, such as flu and leatherosis.
• Safe dietary supplements: Vitamin D, folic acid, iron, omega-3 fatty acids.
• Restrictions: Echinacea, astragalus and other immunostimulants without consulting a doctor should be avoided.

7.2 breastfeeding:

• Immunity transfer: Breast milk contains antibodies and other immune factors that are transmitted to the baby.
• Power importance: Healthy nutrition and sufficient consumption of vitamins and minerals are important for maintaining the immunity of the mother and the child.
• Safe dietary supplements: Vitamin D, calcium, omega-3 fatty acids.
• Restrictions: Bades who may affect lactation or be harmful to the child should be avoided.

7.3 menopause:

• Reduction of estrogens: A decrease in estrogen level during menopause can lead to weakening the immune system, increasing the risk of cardiovascular diseases and osteoporosis.
• The importance of support: Support for immunity, bone tissue and cardiovascular system is crucial in this period.
• Recommended dietary supplements: Vitamin D, calcium, magnesium, vitamins of group B, omega-3 fatty acids, plant estrogen (phytoestrogens).
• Discussion with a doctor: It is important to discuss hormonal therapy with a doctor and other methods of health support during menopause.

Section 8: Diet to strengthen immunity in women

A balanced diet rich in vitamins, minerals and antioxidants is the basis of strong immunity.

8.1 products that strengthen immunity:

• Fruits and vegetables: Bright fruits and vegetables, such as citrus fruits, berries, pepper, broccoli, carrots, contain vitamins, minerals and antioxidants that protect the cells from damage and stimulate the immune system.
• Whole grain products: Oats, barley, brown rice contain fiber, which nourishes beneficial bacteria in the intestines and strengthens immunity.
• Protein: Meat, fish, eggs, legumes contain amino acids necessary for the synthesis of antibodies and immune cells.
• Useful fats: Fat fish, nuts, seeds, avocados contain omega-3 fatty acids that have anti-inflammatory properties and modulate the activity of immune cells.
• Enzymed products: Yogurt, kefir, sauerkraut, kimchi contain probiotics that improve the composition of the intestinal microbiota and strengthen immunity.
• Herbs and spices: Garlic, ginger, turmeric, rosemary, thyme have antimicrobial, antiviral and antioxidant properties.

8.2 products weakening immunity:

• Revised products: They contain a lot of sugar, salt and harmful fats that weaken the immune system.
• Sahar: Excessive sugar supplies the function of immune cells.
• Alcohol: Alcohol abuse has a toxic effect on immune cells.
• Transjir’s: Contained in fried foods, pastries and processed foods, cause inflammation and weaken the immunity.

8.3 Principles of a healthy diet:

• Variety: Try to eat a variety of products from all groups.
• Moderation: Observe moderation in calories and avoid overeating.
• Regularity: Eat regularly, do not skip food meals.
• Sufficient amount of water: Drink enough water (at least 1.5-2 liters per day).

Section 9: Final recommendations for strengthening immunity in women

Strengthening immunity is a comprehensive process that includes a healthy lifestyle, a balanced diet, taking the necessary vitamins and minerals, stress management and sufficient sleep.

9.1 Key principles:

• Healthy lifestyle: Refusal of smoking and abuse of alcohol, regular physical activity, sufficient sleep and stress management.
• Balanced nutrition: Diet, rich in fruits, vegetables, whole grain products, protein and healthy fats.
• Reception of the necessary vitamins and minerals: Filling up the deficiency of vitamins and minerals using dietary supplements, especially vitamin D, zinc and selenium.
• Support of intestinal microbiots: The use of fermented products and probiotic additives.
• Consultation with a doctor: Discussion of a strategy for strengthening immunity with a doctor and choosing dietary supplements, taking into account individual characteristics.

9.2 Additional tips:

• Wash your hands regularly: Careful washing of hands with soap helps to prevent the spread of infections.
• Avoid contact with sick people: Try to avoid contact with people who suffer from colds or flu.
• Vaccinated: Regular vaccination helps to protect against serious infectious diseases.
• Hardening: Hardening helps to strengthen the immune system and increase resistance to disease.

Following these recommendations, women can significantly strengthen their immunity and increase resistance to infections and other diseases. It is important to remember that strengthening immunity is a continuous process that requires constant attention and care for your health.