Strengthening immunity: simple steps to health

Strengthening immunity: simple steps to health

I. Understanding the immune system: Health foundation

1. Fundamentals of the immune system:

   • Immunity definition: Immunity is a complex biological system designed to protect the body from harmful alien agents, such as bacteria, viruses, fungi, parasites and toxins. It recognizes and destroys these agents, supporting homeostasis and preventing the development of diseases.
   • Inborn immunity: The first protection line represented by barriers, such as leather, mucous membranes, as well as cells such as phagocytes and natural killers (NK cells). This immunity quickly responds to threats, but does not have specificity. It is immediate and does not require preliminary sensitization. Examples:
     • Leather: Physical barrier that prevents the penetration of pathogens. It has an acidic medium inhibiting the growth of some bacteria.
     • Mucous membranes: Lay the respiratory tract, the digestive tract and the genitourinary system, capturing pathogens and removing them from the body. Contain antimicrobials, such as lysozyme.
     • Fagocyte: Cells, such as macrophages and neutrophils that absorb and destroy pathogens through phagocytosis.
     • Natural killers (NK cells): Destroy infected cells and tumor cells, without requiring preliminary sensitization.
   • Acquired (adaptive) immunity: It develops over time, in response to the effects of antigens. It is specific and has an immunological memory that allows you to more effectively fight pathogens with re -contact. There are two types:
     • Cellular immunity: It is carried out by T-lymphocytes (T-cells) that destroy infected cells or activate other immune cells. Distinguish:
       • T-Helpers (CD4+): Other immune cells, such as B-cells and cytotoxic T cells, help to activate. Cytokins are distinguished that coordinating the immune response.
       • Cytotoxic T cells (CD8+): Destroy infected cells, recognizing antigens presented on the surface of these cells.
     • Humoral immunity: It is carried out in lymphocytes (B-cells), which produce antibodies (immunoglobulins), neutralizing pathogens or marking them to destroy other immune cells. There are various types of antibodies (IGG, IGM, IGA, IGE, IGD), each of which performs certain functions.
   • Immune organs and fabrics: Central (bone marrow and thymus) and peripheral (lymph nodes, spleen, tonsils) organs and tissues where immune cells ripen, differentiate and interact.
     • Bone marrow: The place of formation of all immune cells.
     • Timus: The organ where T-lymphocytes ripen.
     • Lymphatic nodes: They filter lymph and contain immune cells activating when antigens are detected.
     • Spleen: He filters blood and contains immune cells that activate when antigens are detected in the blood.
     • Tonsils: Protect the respiratory tract from infections.

2. Factors affecting immunity:

   • Age: Immunity is the most strong in adulthood. In babies and elderly people, the immune system is less effective. In infants, the immune system is not yet fully developed, and in older people it weakens due to aging (immune aging).
   • Nutrition: The lack of nutrients, especially vitamins, minerals and proteins, can weaken the immune system.
   • Stress: Chronic stress suppresses the immune function. Cortisol, stress hormone, inhibits the activity of immune cells.
   • Dream: The lack of sleep reduces the immune function. During sleep, the body produces the cytokines necessary for the immune response.
   • Physical activity: Moderate physical activity strengthen immunity, while excessive loads can suppress it.
   • Chronic diseases: Diseases such as diabetes, HIV and autoimmune diseases weaken the immune system.
   • Medicines: Some drugs, such as corticosteroids and immunosuppressants, suppress the immune system.
   • Bad habits: Smoking and alcohol abuse weaken the immunity.
   • Environment: Air pollution and the effects of toxic substances can weaken the immune system.
   • Genetics: Genetic factors can affect the strength of the immune system.

3. Signs of weakened immunity:

   • Frequent colds and infections: More frequent than usual, or more severe infections (SARS, influenza, herpes, pneumonia, etc.).
   • Slow wound healing: Slow more than usual, healing of wounds and cuts.
   • Constant fatigue: A sense of constant fatigue and weakness, not passing after rest.
   • Digestive problems: Frequent digestive disorders such as diarrhea, constipation, bloating.
   • Skin rashes: Frequent skin rashes, itching and other skin problems.
   • Frequent exacerbations of chronic diseases: Exacerbations of chronic diseases such as autoimmune diseases.
   • Inflammation of the lymph nodes: Increase in the lymph nodes.

II. Power to strengthen immunity: fuel to protect

1. Vitamins, minerals and antioxidants: Key players:

   • Vitamin C: A powerful antioxidant that supports the function of immune cells and protects them from damage. Participates in the synthesis of collagen necessary for the health of the skin and mucous membranes. Contained in citrus, Bulgarian pepper, broccoli, kiwi, strawberries. Recommended daily dose: 75-90 mg.
   • Vitamin D: Plays an important role in the regulation of the immune system. Vitamin D deficiency is associated with an increased risk of infections. It is synthesized in the skin under the influence of sunlight. Contained in fatty fish (salmon, tuna, sardines), egg yolks, enriched products (milk, flakes). Recommended daily dose: 600-800 me. Regular stay in the sun (15-20 minutes a day) also contributes to the production of vitamin D.
   • Vitamin E: Antioxidant that protects cells from damage by free radicals. Supports the function of immune cells. Contained in vegetable oils (sunflower, olive, almond), nuts, seeds, green leafy vegetables. Recommended daily dose: 15 mg.
   • Vitamin A: It is necessary for the health of the mucous membranes, which are an important barrier against infections. Supports the function of immune cells. Contained in the liver, carrots, sweet potatoes, spinach, pumpkin. Recommended daily dose: 700-900 μg.
   • Zinc: It is necessary for the development and functioning of immune cells. Participates in the healing of the wounds. Contained in meat, seafood, legumes, nuts, seeds. Recommended daily dose: 8-11 mg.
   • Selenium: Antioxidant supporting the function of immune cells. Contained in Brazilian nuts, tuna, sardines, eggs, sunflower seeds. Recommended daily dose: 55 μg.
   • Iron: It is necessary to transport oxygen and the functioning of immune cells. Contained in red meat, liver, legumes, spinach. Recommended daily dose: 8-18 mg.
   • Antioxidants: Substances that protect cells from damage to free radicals. Contained in fruits, vegetables, berries, nuts, seeds. These include vitamins C, E, A, Selenium, Zinc, as well as polyphenols (for example, resveratrol in red wine, quercetin in apples and onions).

2. Immunity strengthening products: create a protective diet:

   • Fruits and vegetables: We are rich in vitamins, minerals, antioxidants and fiber. It is recommended to use at least 5 servings per day. Especially useful are citrus fruits, berries, bell pepper, broccoli, spinach, carrots.
   • Berries: Rich in antioxidants, especially anthocyans. Cranberries, blueberries, raspberries, strawberries have anti -inflammatory and immunostimulating properties.
   • Garlic and onions: Contain allicin with antibacterial, antiviral and antifungal properties.
   • Ginger: It has anti -inflammatory and antioxidant properties. Improves digestion and facilitates the symptoms of colds.
   • Turmeric: Contains curcumin with powerful anti -inflammatory and antioxidant properties.
   • Yogurt and kefir: They contain probiotics that support the health of the intestines and strengthen immunity. The intestines plays an important role in the immune system, as it contains a large number of immune cells.
   • Nuts and seeds: We are rich in vitamins, minerals, antioxidants and healthy fats. Almonds, walnuts, sunflower seeds, chia seeds are useful for immunity.
   • Green tea: Contains antioxidants such as epallocatechin Gallat (EGCG), which support the function of immune cells.
   • Mushrooms: Some mushrooms, such as Shiitaka, Reishi and Matake, have immunostimulating properties.
   • Honey: It has antibacterial and anti -inflammatory properties. Used to alleviate the symptoms of colds and cough.

3. We avoid the “enemies” of immunity: what to exclude from the diet:

   • Processed products: They contain little nutrients and a lot of sugar, salt and trans fats that weaken the immunity.
   • Sweet drinks: They contain a lot of sugar that suppresses the function of immune cells.
   • Fast-Food: Contains a lot of fat, salt and sugar that weaken the immunity.
   • Alcohol: Excessive alcohol consumption suppresses the immune system.
   • Transjir’s: Contained in processed foods, baking and fried foods. Increase cholesterol and weaken the immune system.
   • Excess sugar: Suppresses the function of immune cells and contributes to inflammation.

III. Healthy lifestyle: ally of immunity

1. Sleep: time for restoration and strengthening:

   • The importance of sleep for immunity: During sleep, the body produces cytokines, proteins necessary to combat infections and inflammation. The lack of sleep reduces the production of cytokines and weakens immunity.
   • Recommended sleep duration: Adults are recommended to sleep 7-8 hours a day. Children and adolescents need more sleep.
   • Tips for improving sleep quality:
     • Observe sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
     • 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 use of electronic devices before bedtime: The blue light from the screens of phones, tablets and computers can suppress the production of melatonin, sleep hormone.
     • Regularly engage in physical exercises: Physical activity improves sleep quality, but avoid intensive training before going to bed.
     • Take a warm bath or shower before bedtime: Warm water relaxes the muscles and promotes falling asleep.
     • Practice relaxation techniques: Meditation, yoga or breathing exercises can help calm the mind and prepare for sleep.

2. Physical activity: a charge of vivacity and immune defense:

   • The influence of physical activity on immunity: Moderate physical activity strengthen the immune system, increasing the number of immune cells and improving their function. Physical activity also reduces inflammation and reduces the risk of chronic diseases.
   • The recommended duration and intensity of physical activity: Adults are recommended to engage in moderate aerobic activity of at least 150 minutes a week or an intensive aerobic activity of at least 75 minutes a week. It is also recommended to engage in strength training at least twice a week.
   • Examples of physical activity:
     • Aerobic exercises: Walking, running, swimming, cycling, dancing.
     • Power training: Lift weights, push -ups, squats, exercises with an elastic tape.
     • Yoga and Pilates: Improve flexibility, strength and balance, and also reduce stress.
   • Important warnings: Excessive physical activity can suppress the immune system, so it is important to observe moderation and give the body time to restore.

3. Stress management: shield from destructive influence:

   • The impact of stress on immunity: Chronic stress suppresses the immune system, increasing the risk of infections and chronic diseases. Stress hormones, such as cortisol, suppress the activity of immune cells.
   • Stress management methods:
     • Meditation and Minfulness: Help reassure the mind and reduce stress.
     • Yoga and Tai-Chi: Combine physical exercises with breathing techniques and meditation.
     • Respiratory exercises: Deep breathing helps to reduce stress and improve well -being.
     • Natural walks: Staying in nature reduces stress levels and improves mood.
     • Hobbies and creativity: Classes of your favorite business help to relax and distract from problems.
     • Communication with loved ones: Support for loved ones helps to cope with stress.
     • Sufficient sleep: The lack of sleep increases the level of stress, so it is important to sleep enough.
     • Proper nutrition: Healthy nutrition helps to cope with stress.

4. Hygiene: the first line of defense:

   • Hygiene rules to strengthen immunity:
     • Regular hand washing: Wash your hands 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 the hand antiseptic containing at least 60% of alcohol, if it is not possible to wash your hands with soap and water.
     • Covering the mouth and nose with coughing and sneezing: Use a napkin or a bend of the elbow to cover your mouth and nose with coughing and sneezing.
     • Avoiding the touch of the face: Try not to touch your face, especially your mouth, nose and eyes, since through them viruses and bacteria can enter the body.
     • Regular cleaning of the house: Maintain cleanliness in the house, regularly ventilate the rooms and disinfect the surfaces that often touch (door handles, switches, phones).
     • Using individual towels and hygiene products: Do not share towels, toothbrushes and other hygiene products with other people.
     • Compliance with the social distance: Avoid close contacts with people, especially those who are sick.

IV. Additional measures: strengthening immune defense

1. Probiotics: Friends of the intestines and immunity:

   • The role of probiotics in the immune system: Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They maintain intestinal health, strengthen immunity and reduce the risk of infections. The intestines plays an important role in the immune system, as it contains a large number of immune cells.
   • Sources of probiotics:
     • Enzymed products: Yogurt, kefir, quake hood, kimchi, kombucha, misso.
     • Probiotic supplements: Available in the form of capsules, tablets and powders.
   • Choosing probiotic additives: When choosing probiotic additives, pay attention to the content of bacteria strains (Lactobacillus, Bifidobacterium, etc.) and the number of colony -forming units (CFU). It is recommended to choose additives with a high content of Co. (at least 1 billion).
   • Consultation with a doctor: Before taking probiotic additives, it is recommended to consult a doctor, especially if you have any diseases or you take medications.

2. Vaccination: proven protection against infections:

   • The principle of vaccination: Vaccination is a way of protecting against infectious diseases by introducing weakened or killed pathogens or their parts (antigens) into the body. This stimulates the immune system to the production of antibodies, which protect against infection in re -contact with the pathogen.
   • The importance of vaccination to strengthen immunity: Vaccination is one of the most effective ways to protect against infectious diseases. It not only protects a vaccinated person, but also promotes collective immunity, protecting those who cannot be vaccinated (for example, babies and people with weakened immunity).
   • Vaccination recommendations: Follow the recommendations of the doctor for vaccination in accordance with the National Vaccination Calendar and individual needs.

3. Adaptogens: Help in adaptation to stress:

   • What are adaptogens: Adaptogens are natural substances that help the body adapt to stress, increase resistance to disease and improve overall well -being.
   • Examples of adaptogens:
     • Ginseng: Increases energy, improves cognitive functions and strengthens immunity.
     • Eleutherococcus: Increases resistance to stress, improves physical and mental performance.
     • Rodiola pink: Reduces fatigue, improves mood and increases stress resistance.
     • Ashwaganda: Reduces stress, improves sleep and strengthens immunity.
   • Consultation with a doctor: Before taking adaptogens, it is recommended to consult a doctor, especially if you have any diseases or you take medications.

4. Plants and herbs: natural immunity assistants:

   • SOUTINATEA: It has immunostimulating properties. It is used for the prevention and treatment of colds and influenza.
   • Black Black: It has antiviral properties. Used to treat colds and influenza.
   • Garlic: It has antibacterial, antiviral and antifungal properties.
   • Ginger: It has anti -inflammatory and antioxidant properties.
   • Turmeric: It has powerful anti -inflammatory and antioxidant properties.
   • Lemon: Contains vitamin C that strengthens immunity.
   • Honey: It has antibacterial and anti -inflammatory properties.
   • Important: Before using plants and herbs for medicinal purposes, it is necessary to consult a doctor, as they can have contraindications and side effects.

V. An individual approach: the key to optimal immunity

1. Consultation with a doctor:

   • The need to consult a doctor: It is important to consult a doctor in order to assess the state of your immunity, identify possible reasons for its weakening and get individual recommendations for its strengthening.
   • Analyzes and examinations: The doctor can prescribe blood tests (a general blood test, immunogram) and other examinations to assess the state of your immune system.
   • Individual recommendations: The doctor can give individual recommendations for nutrition, lifestyle, taking vitamins and minerals, vaccination and other measures aimed at strengthening immunity.

2. Listen to your body:

   • The importance of self -observation: It is important to listen to your body and pay attention to any changes in well -being.
   • React to the body’s signals: If you feel fatigue, weakness, frequent colds and other signs of weakened immunity, consult a doctor.

3. Gradual changes:

   • Avoid sharp changes: Do not try to change everything at once. Make changes to your lifestyle gradually, starting with small steps.
   • Be consistent: It is important to be consistent in your efforts and adhere to a healthy lifestyle on an ongoing basis.

4. Personalized approach:

   • Consider your individual needs: Consider your individual needs and features when choosing measures to strengthen immunity.
   • Find what is right for you: Experiment with various methods and find those that bring you the greatest benefit and pleasure.

VI. Children’s immunity: special care

1. Features of children’s immunity:

   • The development of the immune system in children: The immune system of children is in the process of development and maturation. The immunity of newborns is mainly ensured by antibodies obtained from the mother through the placenta and breast milk. Over time, as you contact various antigens, the child’s immune system begins to produce its own antibodies and develop cellular immunity.
   • Susceptibility to infections: Children are more susceptible to infections than adults, since their immune system is not yet fully developed and does not have sufficient experience in combating pathogens.
   • The importance of breastfeeding: Breastfeeding plays an important role in strengthening the child’s immunity, since breast milk contains antibodies, immune cells and other factors that protect the baby from infections.

2. Strengthening the child’s immunity: basic principles:

   • Breast-feeding: Breastfeeding is the optimal nutrition for babies and provides them with the necessary antibodies and immune factors. Breastfeeding is recommended for at least 6 months, and then continue breastfeeding in combination with complementary foods up to 2 years or more.
   • Balanced nutrition: After the introduction of complementary foods, it is important to provide the child with a balanced diet, rich in vitamins, minerals and antioxidants. The child’s diet should include fruits, vegetables, berries, cereals, proteins and healthy fats.
   • Sufficient sleep: Children need more sleep than adults. The lack of sleep weakens the child’s immune system.
   • Physical activity: Regular physical activity strengthens the immune system of the child. Children should be active at least 60 minutes a day.
   • Hygiene: Compliance with hygiene rules (regular washing of hands, covering the mouth and nose with coughing and sneezing) helps to protect the child from infections.
   • Vaccination: Vaccination is one of the most effective ways to protect a child from infectious diseases. Follow the recommendations of a vaccination doctor in accordance with the national vaccination calendar.
   • Stay in the fresh air: Regular stay in the fresh air helps to strengthen the child’s immunity.
   • Avoiding passive smoking: Passive smoking weakens the child’s immune system.

3. Vitamins and additives for children: is it necessary?

   • The need for vitamins and additives: In most cases, children who receive a balanced diet do not need additional vitamins and additives. However, in some cases, the doctor may recommend taking vitamins D, C or other additives, especially if the child has a deficiency of these vitamins.
   • Consultation with a doctor: Before giving a child vitamins or additives, you need to consult a doctor.

4. Frequent diseases of the child: what to do?

   • Normal frequency of diseases: Children, especially visiting kindergartens and schools, can get sick of colds several times a year. This is normal and contributes to the formation of immunity.
   • When to see a doctor: Contact the doctor if the child has high temperature, shortness of breath, severe pain in the throat, ear or stomach, as well as if the child is sluggish and refuses to eat.
   • Prevention: To prevent frequent diseases of the child, it is necessary to observe hygiene rules, provide a balanced diet, a sufficient amount of sleep and physical activity, and also avoid passive smoking.

VII. Immunity of the elderly: support and protection

1. Features of immunity in old age:

   • Immunity aging (immunosence): With age, the immune system weakens, which is associated with changes in the structure and function of immune organs and cells. This process is called immune aging or immunity.
   • Reducing the effectiveness of the immune response: Immune aging leads to a decrease in the effectiveness of an immune response to infection and vaccination, as well as an increased risk of developing chronic diseases.
   • Increased susceptibility to infections: Elderly people are more susceptible to infections such as flu, pneumonia, encircling lichen and urinary tract infection.
   • Chronic inflammation: With age, chronic inflammation develops in the body, which can weaken the immune system and contribute to the development of chronic diseases.

2. Strengthening immunity in old age: Key strategies:

   • Vaccination: Vaccination is especially important for the elderly, as it helps to protect itself from infectious diseases, such as flu, pneumonia and girdle lichen. Follow the recommendations of a vaccination doctor.
   • Nutrition: A balanced diet, rich in vitamins, minerals and antioxidants, is necessary to maintain immunity in old age. The diet should include fruits, vegetables, berries, cereals, proteins and healthy fats. Older people may need more vitamin D and other nutrients.
   • Physical activity: Moderate physical activity strengthens the immune system and improves the overall well -being of the elderly. Aerobic exercises (walking, swimming) and strength training are recommended.
   • Sufficient sleep: A sufficient sleep is necessary to restore and strengthen immunity. Older people are recommended to sleep 7-8 hours a day.
   • Stress management: Chronic stress suppresses the immune system, so it is important to control stress using meditation, yoga, breathing exercises or other relaxation methods.
   • Maintaining social activity: Social isolation can negatively affect immunity. Maintain social activity, communicate with friends and family, visit circles and interest clubs.
   • Regular medical examinations: Regular medical examinations help to identify and treat diseases in the early stages, which helps to maintain immunity.
   • Avoiding bad habits: Smoking and alcohol abuse weaken the immune system.

3. Vitamins and supplements for the elderly: what you need to know:

   • Vitamin D: Vitamin D deficiency is widespread among the elderly and is associated with an increased risk of infections and other diseases. It is recommended to take vitamin D additives in a dose recommended by a doctor.
   • Vitamin B12: Older people often experience vitamin B12 due to a decrease in absorption in the intestines. It is recommended to take vitamin B12 additives or use products enriched with this vitamin.
   • Zinc: Zinc is necessary for the functioning of the immune system. Zinc deficiency can weaken immunity. It is recommended to consume foods rich in zinc, or take zinc supplements.
   • Probiotics: Probiotics can help improve intestinal health and strengthen the immunity of the elderly.
   • Consultation with a doctor: Before taking vitamins and additives, you need to consult a doctor.

4. Chronic diseases and immunity:

   • The influence of chronic diseases on immunity: Chronic diseases, such as diabetes, cardiovascular diseases, lung diseases and kidneys, can weaken the immune system.
   • Control of chronic diseases: It is important to control chronic diseases with the help of medicines, diet and lifestyle in order to minimize their effect on immunity.
   • Doct’s recommendations: Follow the doctor’s recommendations for the treatment of chronic diseases and strengthen immunity.

VIII. Immunity disorders: when you need a specialist help

1. Types of immunity disorders:

   • Primary immunodeficiency: Genetic disorders leading to defects in the immune system. They can appear in early childhood and cause frequent and severe infections.
   • Secondary immunodeficiency: They develop as a result of external factors, such as infections (HIV), drugs (corticosteroids, immunosuppressants), chronic diseases (diabetes, cancer), insufficient nutrition and stress.
   • Autoimmune diseases: The immune system attacks the body’s own tissues, causing inflammation and damage