Life and immunity: how to strengthen the body’s defenses

Life and immunity: how to strengthen the body’s defenses

1. Fundamentals of the immune system

1.1. What is immunity? Immunity is a complex biological system that protects the body from infections, diseases and other harmful effects of the environment. It recognizes and destroys pathogens (bacteria, viruses, fungi, parasites) and abnormal cells (for example, cancer cells).

1.2. Types of immunity:

• Inborn immunity: The first line of protection is present from birth. Reacts quickly, but nonspecific. Includes physical barriers (leather, mucous membranes), chemical barriers (acidity of the stomach), fagocytes (macrophages, neutrophils) and inflammatory processes.
• Acquired (adaptive) immunity: It develops throughout life after contact with pathogens. Reacts slower, but specifically, remembering pathogens and providing long -term protection. Includes B-lymphocytes (produced antibodies) and T-lymphocytes (cellular immunity).

1.3. Key organs of the immune system:

• Bone marrow: It produces all blood cells, including immune cells.
• Timus (thymus iron): The ripening place of T-lymphocytes.
• Spleen: He filters blood, removes damaged cells and pathogens, contains immune cells.
• Lymphatic nodes: They filter lymph, contain immune cells and are a place of activation of an immune response.
• Tonsils and adenoids: Lymphoid tissue in the oral cavity and nasopharynx, participate in protection against infections that fall through the respiratory tract.
• Intestine: Contains a large number of immune cells and a microbiota that plays an important role in immunity.

1.4. The cells of the immune system:

• White blood cells (white blood cells): General name for all immune cells.
• Lymphocytes (T-lymphocytes, B-lymphocytes, NK cells): Are responsible for a specific immune response.
• Phagocytes (macrophages, neutrophils, dendritic cells): Seeing and destroying pathogens.
• Eosinophils and basophils: Participate in the fight against parasitic infections and allergic reactions.
• Oblast cells: Increase inflammation mediators, participate in allergic reactions and protection against parasites.

1.5. Mechanisms of the immune response:

• Pathogen recognition: Immune cells recognize pathogens by their antigens (molecules on the surface of the pathogen).
• Activation of immune cells: Antigen recognition triggers the activation of immune cells.
• Antibody production: B-lymphocytes produce antibodies that are associated with antigens and neutralize pathogens.
• Cellular immunity: T-lymphocytes destroy infected cells or activate other immune cells.
• Inflammation: The inflammatory process attracts immune cells to the place of infection and contributes to the destruction of pathogens.
• Memory of the immune system: After contact with the pathogen, the immune system forms memory cells, which provide a faster and more effective immune response in re -contact with this pathogen.

2. Factors affecting immunity

2.1. Nutrition:

• Squirrels: It is necessary for the production of antibodies and other immune cells. Protein deficiency weakens immunity. Recommended daily intake: 0.8 g of protein per kg of body weight. Sources: meat, fish, eggs, dairy products, legumes, nuts, seeds.
• Vitamins:
  • Vitamin C: Antioxidant, stimulates the production of immune cells, increases their activity. Recommended daily intake: 75 mg for women, 90 mg for men. Sources: citrus fruits, kiwi, pepper, broccoli, strawberries.
  • Vitamin D: Regulates the immune response, participates in the activation of immune cells. Vitamin D deficiency is associated with an increased risk of infections. Recommended daily technique: 600 IU (international units). Sources: fatty fish, egg yolk, mushrooms, enriched products, sunlight.
  • Vitamin E: Antioxidant, protects immune cells from damage. Recommended daily technique: 15 mg. Sources: vegetable oils, nuts, seeds, avocados.
  • Vitamin A: Supports the health of the mucous membranes, which are a barrier to infections. Recommended daily intake: 700 μg for women, 900 mcg for men. Sources: carrots, sweet potatoes, pumpkin, spinach, liver.
  • B vitamins B: Participate in the energy exchange and maintaining the health of the nervous system, which is important for immunity. Sources: meat, fish, eggs, dairy products, whole grain products, legumes.
• Minerals:
  • Zinc: It is necessary for the development and functioning of immune cells. Zinc deficiency weakens immunity. Recommended daily technique: 8 mg for women, 11 mg for men. Sources: meat, seafood, nuts, seeds, legumes.
  • Selenium: Antioxidant, participates in the regulation of an immune response. Recommended daily intake: 55 μg. Sources: Brazilian nuts, tuna, eggs, sunflower seeds.
  • Iron: It is necessary for the production of hemoglobin, which transfers oxygen to cells, including immune cells. Iron deficiency weakens immunity. Recommended daily intake: 18 mg for women, 8 mg for men. Sources: red meat, liver, legumes, spinach.
  • Copper: Participates in the work of the immune system and has antioxidant properties. Recommended daily technique: 900 mcg. Sources: seafood, nuts, seeds, liver, mushrooms.
• Probiotics and prebiotics: Microbiotic intestines support health, which plays an important role in immunity. Probiotics are living microorganisms that are useful for the intestines. Prebiotics are food for useful bacteria. Sources of probiotics: yogurt, kefir, sauerkraut, kimchi. Sources of prebiotics: onions, garlic, bananas, asparagus, artichokes.
• Paul-saturated fatty acids (omega-3 and omega-6): Participate in the regulation of inflammatory processes and an immune response. Sources of Omega-3: fat fish, linseed oil, chia seeds, walnuts. Sources of Omega-6: vegetable oils, sunflower seeds, nuts.
• Plant compounds (phytonutrients): Have antioxidant and anti -inflammatory properties. Sources: fruits, vegetables, berries, herbs, spices.

2.2. Dream:

• Lack of sleep: Reduces the activity of immune cells, increases the risk of infections. Recommended sleep duration: 7-8 hours a day.
• Violation of circadian rhythms (change of time zones, work on the night shift): Weakens immunity.
• Melatonin: The hormone that regulates sleep has immunomodulating properties.

2.3. Physical activity:

• Moderate physical activity: Improves blood circulation, stimulates the immune system, reduces the risk of infections. Recommended duration: 150 minutes of moderate activity per week (for example, fast walking, swimming, cycling).
• Excessive physical activity: They can weaken the immune system.
• Regular training: Improve the function of immune cells.

2.4. Stress:

• Chronic stress: It suppresses the immune system, increases the risk of infections and autoimmune diseases.
• Stress hormones (cortisol, adrenaline): Reduce the activity of immune cells.
• Stress management methods: Meditation, yoga, breathing exercises, walking in nature, communication with loved ones.

2.5. Water balance:

• Dehydration: Weakens the immunity, worsens the work of the mucous membranes, which are a barrier to infections.
• Recommended water consumption: 8 glasses per day (about 2 liters).

2.6. Alcohol:

• Excessive drinking: It suppresses the immune system, increases the risk of infections, damages the liver and other organs.
• Influence on immune cells: Reduces the activity of macrophages, neutrophils and lymphocytes.

2.7. Smoking:

• Influence on the immune system: Damages lungs, weakens immunity, increases the risk of respiratory infections and lung cancer.
• Toxic substances in tobacco smoke: Damage immune cells and reduce their activity.

2.8. Hygiene:

• Regular hand washing: Prevents the spread of infections.
• Avoiding contact with sick people: Reduces the risk of infection.
• Vaccination: It stimulates the immune system to the production of antibodies against specific pathogens.

2.9. Environmental condition:

• Air pollution: Damages the lungs and weakens immunity.
• Toxic substances: Reduce the activity of immune cells.
• Ultraviolet radiation: In large doses, it suppresses the immune system.

2.10. Age:

• Children: The immune system is not yet fully formed, so they are more susceptible to infections.
• Elderly people: The immune system weakens with age (immunostation), which increases the risk of infections and autoimmune diseases.

2.11. Related diseases:

• Chronic diseases (diabetes, cardiovascular diseases, lung diseases): Weaken the immune system.
• HIV/AIDS: It affects the immune system, making a person vulnerable to infections.
• Autoimmune diseases (rheumatoid arthritis, systemic lupus erythematosus): Violate the work of the immune system.
• Oncological diseases and chemotherapy: Suppress the immune system.

2.12. Medicines:

• Immunosuppressors (corticosteroids, cytostatics): They suppress the immune system, are used for autoimmune diseases and after organs transplantation.
• Antibiotics: Bacteria destroy, including beneficial bacteria in the intestines, which can weaken the immune system.

3. Strategies for strengthening immunity

3.1. Balanced nutrition:

• A variety of diet: Include products from all food groups in your diet.
• Sufficient protein consumption: Use products rich in protein.
• Products rich in vitamins and minerals: Eat a lot of fruits, vegetables and berries.
• Limiting sugar consumption and processed products: Sugar and processed products can weaken the immune system.
• Drinking mode: Drink enough water during the day.

3.2. Reception of vitamins and minerals (if necessary):

• Analysis for deficiency of vitamins and minerals: Consult a doctor and take tests to determine what vitamins and minerals you lack.
• Individual selection of additives: The doctor will help you choose the right additives in the right dosage.
• Vitamin D: It is especially important in the winter, when there is little sunlight.
• Zinc: It can be useful at the first signs of a cold.
• Vitamin C: Enhances the immune function.

3.3. Healthy sleep:

• Regular sleep mode: Go to bed and wake up at the same time every day.
• Comfortable conditions for sleep: Provide silence, darkness and coolness in the bedroom.
• Avoid caffeine and alcohol before bedtime: These substances can disturb a dream.
• Limit the use of electronic devices before bedtime: Blue light from the screens can suppress the production of melatonin.

3.4. Regular physical activity:

• Moderate loads: Make sports or physical exercises that you like.
• Regularity: Train at least 3-5 times a week.
• Variety: Alternate different types of activity so as not to overload the body.
• Walks in the fresh air: Useful for health and immunity.

3.5. Stress management:

• Relaxation techniques: Meditation, yoga, breathing exercises.
• Hobbies and hobbies: Do what you enjoy.
• Communication with loved ones: Support for friends and family is important for emotional well -being.
• Professional help: Contact a psychologist if it is difficult for you to cope with stress yourself.

3.6. Maintaining a healthy intestinal microbiota:

• Products rich in probiotics: Yogurt, kefir, sauerkraut.
• Products rich in prebiotics: Onions, garlic, bananas, asparagus.
• Limiting the use of antibiotics (only as prescribed by a doctor): Antibiotics can disrupt the balance of microbiots.

3.7. Refusal of smoking and restriction of alcohol use:

• Complete rejection of smoking: The most effective way to improve health and immunity.
• Moderate drinking of alcohol (or complete refusal): No more than 1 serving per day for women and no more than 2 servings per day for men.

3.8. Compliance with hygiene rules:

• Regular wash of the hands with soap: Especially after visiting public places, before food and after the toilet.
• Using hand antiseptics: In situations where there is no way to wash your hands.
• Avoiding the touch of the face with your hands: Especially the mouth, nose and eyes.
• Regular cleaning of the house: Maintain cleanliness and order in your home.

3.9. Vaccination:

• Compliance with vaccination schedule: Consult a doctor and make all the necessary vaccinations.
• Influenza vaccination: It is recommended to do annually, especially people from the risk group.
• Vaccination from pneumococcal infection: It is recommended for older people and people with chronic diseases.

3.10. Hardening:

• Gradual hardening: Start small and gradually increase the intensity of hardening procedures.
• Contrast shower: The alternation of warm and cool water.
• Wiping with cool water: Start by rubbing your arms and legs, gradually proceeding to wiping the whole body.
• Walking barefoot on grass or earth: Stimulate the immune system.

3.11. Herbs and additives to strengthen immunity (with caution and after consulting a doctor):

• SOUTINATEA: It stimulates the immune system, can help with colds.
• Ginseng: It has adaptogenic properties, increases resistance to stress and disease.
• Garlic: It has antimicrobial and anti -inflammatory properties.
• Ginger: It has anti -inflammatory properties, can help with nausea.
• Turmeric: It has antioxidant and anti -inflammatory properties.
• Propolis: It has antimicrobial and anti -inflammatory properties.

4. Immunity and seasons

4.1. Autumn:

• Increased risk of colds: Associated with cooling, an increase in the number of people in closed rooms and a decrease in sunlight.
• Strengthening immunity in the fall:
  • Vitamin D intake: It is important for maintaining the immune function.
  • Balanced nutrition: Include products rich in vitamins and minerals in your diet.
  • Influenza vaccination: Protect from seasonal flu.
  • Creation prevention: Wash your hands regularly, avoid contact with sick people.

4.2. Winter:

• Low temperatures: Weaken the immunity, increase the risk of respiratory infections.
• Lack of sunlight: Reduces the production of vitamin D.
• Strengthening immunity in winter:
  • Vitamin D intake: Mandatory for maintaining the immune function.
  • Warm clothing: Protect from hypothermia.
  • Regular ventilation of the premises: Improve air quality.
  • Air moisture: It will prevent drying out the mucous membranes.

4.3. Spring:

• Allergies: It can weaken the immune system.
• Avitaminosis: It may occur after the winter.
• Strengthening immunity in the spring:
  • Balanced nutrition: Include fresh fruits and vegetables in your diet.
  • Reception of vitamins (if necessary): Consult a doctor and take tests to determine which vitamins you lack.
  • Allergy management: Take antihistamines (as prescribed by a doctor).

4.4. Summer:

• Warm weather: Favorable to health and immunity.
• A lot of sunlight: Promotes vitamin D.
• Strengthening immunity in the summer:
  • Enjoy the sun: Spend time in the fresh air, but do not forget about the protection from the sun.
  • Eat fresh fruits and vegetables: Seasonal products are rich in vitamins and minerals.
  • Support the water balance: Drink enough water during the day.

5. Immunity and age -related features

5.1. Immunity in children:

• Immature immune system: Children are more susceptible to infections.
• The importance of breastfeeding: Breast milk contains antibodies that protect the baby from infections.
• Vaccination: Protects a child from dangerous diseases.
• Healthy lifestyle: Proper nutrition, sufficient sleep and physical activity are important for the development of the child’s immune system.

5.2. Immunity in the elderly:

• Immunostation: The immune system weakens with age, which increases the risk of infections and autoimmune diseases.
• Chronic diseases: Weaken the immune system.
• Strengthening immunity in the elderly:
  • Vaccination: Especially important for protection against influenza, pneumococcal infection and other diseases.
  • Balanced nutrition: Include products rich in protein, vitamins and minerals in your diet.
  • Physical activity: Support moderate physical activity to improve blood circulation and function of immune cells.
  • Management of chronic diseases: Control your chronic diseases to reduce their impact on immunity.
  • Communication with loved ones: Social isolation can adversely affect immunity.

6. Immunity and pregnancy

6.1. Changes in the immune system during pregnancy: The immune system of a pregnant woman adapts so as not to reject the fetus.

• Reduced cellular immunity: It can increase susceptibility to infections.
• Increase in humoral immunity: Protects the fetus from infections. 6.2. Strengthening immunity during pregnancy:
• Balanced nutrition: Provide sufficient consumption of protein, vitamins and minerals.
• Reception of vitamins and minerals (as prescribed by a doctor): Folic acid, iron, vitamin D and calcium are especially important.
• Vaccination: Consult a doctor and make the necessary vaccinations.
• Avoid contact with sick people: Reduce the risk of infections.
• Follow hygiene rules: Wash your hands regularly.
• Stress management: Avoid stressful situations.

7. Immunity and autoimmune diseases

7.1. What are autoimmune diseases? These are diseases in which the immune system attacks the body’s own tissues.

• Examples of autoimmune diseases: Rheumatoid arthritis, systemic lupus erythematosus, multiple sclerosis, hashimoto thyroiditis, type 1 diabetes mellitus. 7.2. The influence of lifestyle on autoimmune diseases:
• Nutrition: Certain products can worsen or improve the condition with autoimmune diseases.
• Stress: It can provoke an exacerbation of autoimmune diseases.
• Smoking: Increases the risk of developing autoimmune diseases.
• Vitamin D: Vitamin D deficiency is associated with an increased risk of developing autoimmune diseases. 7.3. Autoimmune diseases management strategies:
• Medication: Aimed at suppressing the immune system and reducing inflammation.
• Life change change: Proper nutrition, stress management, smoking refusal can improve the condition.
• Physiotherapy: It can help reduce pain and improve mobility.
• Psychological support: Important to maintain emotional well -being.

8. Modern research in the field of immunity

8.1. Microbiota and immunity:

• The influence of microbiota on the development of the immune system: Microbiota plays an important role in the formation and development of the immune system.
• Dysbiosis: Violation of the balance of microbiots can weaken the immune system and increase the risk of diseases.
• Prospects for using microbiots to strengthen immunity: Development of probiotics and prebiotics to improve intestinal health and immunity.

8.2. Cancer immunotherapy:

• Immunotherapy mechanisms: Stimulation of the immune system to combat cancer cells.
• Various types of immunotherapy: Control points inhibitors, car-T cell therapy, cancer vaccines.
• Immunotherapy prospects: Development of new and more effective methods of cancer treatment.

8.3. New generation vaccines:

• MRNC-vaccines: A new type of vaccine that uses MRN to stimulate an immune response.
• Vector vaccines: Viruses are used as vectors for the delivery of the genetic material of the pathogen to the cells of the body.
• Advantages of new vaccines: More rapid development, high efficiency, the ability to create vaccines against complex pathogens.

9. Final recommendations

• Individual approach: Consider your individual characteristics and needs in the development of a strategy for strengthening immunity.
• Consultation with a doctor: Contact the doctor to obtain individual recommendations and exclude contraindications.
• Complex approach: Combine various strategies for strengthening immunity to achieve the best result.
• Constancy: Support a healthy lifestyle on an ongoing basis to strengthen immunity and reduce the risk of diseases.
• Self -education: Continue to study information about immunity and a healthy lifestyle in order to keep abreast of new research and recommendations.
• Observation of your condition: Pay attention to any changes in your health and consult a doctor in a timely manner.
• Positive attitude: An optimistic view of life and positive emotions contribute to strengthening immunity.
• Long -term perspective: Strengthening immunity is a long -term process that requires time and effort. Do not wait for instant results, but be sure that your efforts will pay off in the future.

This detailed article provides a comprehensive overview of lifestyle and immunity, offering actionable advice and well-researched information to empower readers to strengthen their body’s defenses. Remember to consult with healthcare professionals for personalized guidance.