Bad for immunity: protection of the body in the cold season

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Bad for immunity: protection of the body in the cold season

Section 1: The immune system – the basis of health

  1. What is an immune system?

    The immune system is a complex network of cells, tissues, organs and processes working together to protect the body from diseases. It recognizes and destroys pathogens, such as bacteria, viruses, fungi and parasites, and also eliminates damaged or abnormal cells. The immune system plays a key role in maintaining general health and well -being. Without effective immune defense, we would be constantly subject to infections and other serious diseases.

  2. The components of the immune system:

    • White blood cells (white blood cells): The main cells of the immune system, including lymphocytes (T cells, B cells, NK cells), phagocytes (macrophages, neutrophils, dendritic cells) and other types of cells.
    • Lymphoid organs: The bone marrow (place of the formation of immune cells), thymus (the ripening place of T cells), lymph nodes (lymph filtration and activation of the immune response), spleen (blood filter and activation of the immune response), tonsils and adenoids (protection against infections in the throat).
    • Antibodies (immunoglobulins): Proteins produced by B cells in response to antigens (foreign substances). Antibodies neutralize pathogens and help their destruction. There are various antibodies (IgG, IGM, IGA, IGE, IGD) with various functions.
    • Cytokines: Proteins transmitting signals between the cells of the immune system. They regulate the immune response and inflammation. Examples of cytokines: interleukins, interferons, tumor necrosis factor (TNF).
    • Complement system: The cascade of proteins, which are activated in response to pathogens and enhance the immune response. The complement system can directly destroy pathogens, attract immune cells and stimulate inflammation.
    • Leather and mucous membranes: Physical barriers that prevent the penetration of pathogens into the body. The skin contains keratin, which is waterproof and resistant to damage. The mucous membranes secrete mucus, which delays pathogens and contains antimicrobial substances.
    • Microbia: The totality of microorganisms inhabiting the body, especially the intestines. Microbia plays an important role in the development and functioning of the immune system. It competes with pathogens for resources and space, produces antimicrobial substances and stimulates the immune response.

  3. Types of immunity:

    • Inborn immunity: The first line of protection, which acts immediately against a wide range of pathogens. Congenital immunity includes physical barriers, such as leather and mucous membranes, as well as cells, such as phagocytes and NK cells.
    • Acquired immunity: It develops in response to specific pathogens that the body has encountered earlier. The acquired immunity includes humoral immunity (antibodies produced by B cells) and cellular immunity (T cells that destroy infected cells). The acquired immunity has memory, which allows the body to respond faster and more efficiently to repeated infections.

  4. Factors affecting the immune system:

    • Age: The immune system is the most strong at a young age. With age, the immune function decreases (immunostation), which makes the elderly more susceptible to infections.
    • Nutrition: The lack of nutrients, such as vitamins, minerals and proteins, can weaken the immune system. A balanced diet, rich in fruits, vegetables, whole grains and low -fat protein, is necessary to maintain a healthy immune system.
    • Stress: Chronic stress can suppress the immune system. Stress causes the release of hormones, such as cortisol, which can reduce the activity of immune cells.
    • Dream: The lack of sleep can weaken the immune system. During sleep, the body produces cytokines that help regulate the immune response.
    • Physical activity: Moderate physical activity can strengthen the immune system. Physical activity improves blood circulation and helps to move immune cells through the body.
    • Related diseases: Some diseases, such as HIV/AIDS, diabetes and autoimmune diseases, can weaken the immune system.
    • Medicines: Some drugs, such as immunosuppressants and corticosteroids, can suppress the immune system.
    • Bad habits: Smoking and alcohol abuse can weaken the immune system.

Section 2: The role of dietary supplements in supporting immunity

  1. What are dietary supplements?

    Bades (biologically active additives) are concentrates of natural or identical to natural biologically active substances designed for direct intake with food or introduction into food products. They are not drugs and are not intended for the treatment of diseases. Bades are used to maintain health, increase the body’s resistance to adverse environmental factors, the prevention of diseases and replenish the deficiency of nutrients.

  2. Mechanisms for the action of dietary supplements for immunity:

    Bades can support the immune system in various ways:

    • Filling a deficiency of nutrients: Many dietary supplements contain vitamins, minerals and other nutrients necessary for the normal functioning of the immune system. The deficiency of these substances can weaken the immune system and make the body more susceptible to infections.
    • Stimulation of immune cells: Some dietary supplements contain substances that stimulate the activity of immune cells, such as lymphocytes and phagocytes. This can strengthen the immune response to infection.
    • Antioxidant Protection: Many dietary supplements contain antioxidants that protect immune cells from damage to free radicals. Free radicals are unstable molecules that can damage cells and tissues, including immune cells.
    • Support for microbioma: Some dietary supplements contain probiotics that support a healthy intestinal microflora. Healthy intestinal microflora plays an important role in the development and functioning of the immune system.
    • Anti -inflammatory action: Some dietary supplements have anti -inflammatory properties that can help reduce inflammation in the body. Chronic inflammation can weaken the immune system.

  3. The main dietary supplement to strengthen immunity:

    • Vitamin C (ascorbic acid): A powerful antioxidant that supports the function of immune cells, especially phagocytes. Vitamin C is also involved in the synthesis of collagen necessary to maintain the integrity of skin barriers. It can reduce the duration and severity of colds.
    • Vitamin D: Plays an important role in the regulation of an immune response. It contributes to the activation of immune cells, such as T cells and B cells, and helps them fight infections. Vitamin D deficiency is associated with an increased risk of respiratory tract infections.
    • Zinc: It is necessary for the development and functioning of immune cells. It is involved in the synthesis of DNA and RNA, as well as in the transmission of signals between immune cells. Zinc has antiviral properties and can help reduce the duration of colds.
    • Selenium: An antioxidant that protects immune cells from damage to free radicals. It also participates in the regulation of the immune response and can increase the body’s resistance to infections.
    • Vitamin E: A powerful antioxidant that protects cell membranes from damage by free radicals. It also supports the function of immune cells and can improve the immune response to vaccines.
    • Vitamin A: It is necessary to maintain the integrity of skin and mucous membranes, which prevent the penetration of pathogens into the body. It also participates in the development and functioning of immune cells.
    • Probiotics: Living microorganisms that benefit the health of the owner, improving the balance of intestinal microflora. Probiotics stimulate the immune system, improve digestion and help fight infections.
    • SOUTINATEA: A plant that stimulates the immune system and helps to fight infections. Echinacea contains substances that activate phagocytes and increase the production of cytokines.
    • Elder (Sambucus nigra): It has antiviral properties and can help reduce the duration and severity of influenza and colds. Buzina contains anthocyans that have antioxidant and anti -inflammatory properties.
    • Garlic: It has antimicrobial and antiviral properties. Garlic contains allicin, which is a powerful antioxidant and immunostimulant.
    • Ginseng: Adaptogen, which helps the body adapt to stress. Ginseng also has immunostimulating properties and can increase the body’s resistance to infections.
    • Beta-glucan: Polysaccharides that stimulate the immune system. Beta-glucans activate phagocytes and increase the production of cytokines. They are found in mushrooms, yeast and some cereals.
    • Coenzim Q10 (COQ10): The antioxidant that is involved in the production of energy in cells. COQ10 also supports the function of immune cells and can improve the immune response to vaccines.
    • Omega-3 fatty acids: They have anti -inflammatory properties and can help reduce inflammation in the body. Omega-3 fatty acids also support the function of immune cells.

  4. How to choose the right dietary supplement for immunity:

    • Consultation with a doctor: Before starting to take dietary supplements, you need to consult a doctor. The doctor will be able to evaluate your state of health, identify possible deficits of nutrients and choose the most suitable dietary supplements.
    • Study of the composition: It is important to carefully study the composition of the dietary supplement and make sure that it contains the necessary ingredients in sufficient dosage. Pay attention to the presence of allergens and other undesirable components.
    • The choice of a reliable manufacturer: Give preference to dietary supplements from famous and reliable manufacturers who comply with quality and safety standards.
    • Certificate check: Make sure that the dietary supplement has the necessary quality certificates such as GMP (Good Manoufacturing Practice).
    • Reading reviews: Before buying Bad, it is useful to read the reviews of other consumers. This will help you make an idea of its effectiveness and safety.
    • Caution with promises: Be careful with dietary supplements who promise miraculous healing from all diseases. Bades are not drugs and cannot replace full treatment.
    • Individual intolerance: It is necessary to take into account the individual tolerance of the components of the dietary supplement. Start with a small dose and gradually increase it to make sure that there are no allergic reactions or other side effects.

  5. Side effects and contraindications of dietary supplements for immunity:

    Bades, like any other substances, can cause side effects and have contraindications. Some dietary supplements can interact with drugs, so it is important to inform the doctor about all the additives taken.

    • Vitamin C: In large doses, the stomach, diarrhea and other side effects can cause disorder. It is contraindicated with increased sensitivity to vitamin C.
    • Vitamin D: In large doses, hypercalcemia (increased level of calcium in the blood) can cause, which can lead to nausea, vomiting, weakness and other symptoms. Contraindicated in hypercalcemia and hypervitaminosis D.
    • Zinc: In large doses can cause nausea, vomiting and other side effects. Long -term use of zinc in large doses can lead to copper deficiency. Contraindicated with increased sensitivity to zinc.
    • Selenium: In large doses, selenosis (selenium poisoning) can cause, which can lead to hair loss, fragility of nails, nausea and other symptoms. Contraindicated with increased sensitivity to selenium.
    • SOUTINATEA: It can cause allergic reactions in some people. It is contraindicated in autoimmune diseases such as rheumatoid arthritis and systemic lupus erythematosus.
    • Elder: It can cause a stomach disorder in some people. You should not use immature berries of an elderberry, as they can contain cyanides.
    • Garlic: It can cause a stomach disorder, heartburn and other side effects in some people. Garlic can dilute blood, so you should be careful when taking anticoagulants.
    • Ginseng: It can cause insomnia, nervousness and other side effects in some people. Ginseng can interact with some drugs, so you need to consult a doctor before its use.

  6. Dosage of dietary supplements for immunity:

    The dosage of dietary supplements for immunity depends on many factors, including age, health status and individual needs. It is important to follow the manufacturer’s recommendations and not exceed the recommended dose. The doctor can help determine the optimal dosage of dietary supplements for each specific case.

Section 3: Season of colds and flu: how to strengthen immunity

  1. Why is the Cold and influenza season in winter?

    The cold and influenza season usually occurs in the winter months for several reasons:

    • Low humidity: In winter, air becomes more dry, which contributes to the spread of viruses. Dry air dries the mucous membranes of the respiratory tract, which makes them more susceptible to infections.
    • Reduced level of vitamin D: In the winter months of sunlight, it becomes smaller, which leads to a decrease in vitamin D levels in the body. Vitamin D plays an important role in the regulation of the immune response, so its deficit can weaken the immune system.
    • Closer contact between people: In winter, people spend more time in the room, which increases the probability of transmission of infections.
    • Viruses survive better at low temperatures: Some viruses, such as the influenza virus, survive better and spread at low temperatures.

  2. Symptoms of colds and flu:

    Symptoms of colds and influenza can be similar, but the flu usually proceeds harder and is accompanied by more pronounced symptoms.

    Symptoms of colds:

    • Runny nose
    • Sore throat
    • Cough
    • Sneezing
    • Slight increase in body temperature (usually below 38 ° C)
    • Light weakness

    Symptoms of influenza:

    • High body temperature (usually above 38 ° C)
    • Chills
    • Muscles and joints
    • Headache
    • Strong weakness
    • Cough
    • Sore throat
    • Runny nose (sometimes)

  3. Production of colds and flu:

    • Vaccination: Influenza vaccination is the most effective way to protect against influenza. Vaccination is recommended for all people over 6 months, especially those who are at risk (older people, children, pregnant women, people with chronic diseases).
    • Hand hygiene: Regular washing of hands with soap and water helps to prevent the spread of infections. Wash your hands thoroughly for at least 20 seconds, especially after visiting public places, before eating and after coughing or sneezing.
    • Avoid touching your face: Do not touch your face with your hands, especially your mouth, nose and eyes. Viruses can penetrate the body through the mucous membranes.
    • Healthy lifestyle: A balanced diet, enough sleep, regular physical activity and stress control help strengthen the immune system and increase the body’s resistance to infections.
    • Ventilation of the premises: Regular ventilation of the premises helps reduce the concentration of viruses in the air.
    • Avoid contact with sick people: If possible, avoid contact with people who have symptoms of colds or influenza.
    • Air moisture: The use of a humidifier of air helps to maintain the normal moisture of the mucous membranes of the respiratory tract.
    • The use of a sufficient amount of liquid: Sufficient use of fluid helps to maintain normal hydration of the body and helps to remove toxins.
    • Reception of dietary supplements for immunity: Reception of dietary supplements containing vitamins, minerals and other substances necessary for the normal functioning of the immune system can help strengthen immunity and increase the body’s resistance to infections.

  4. The role of dietary supplements in the season of colds and flu:

    Bades can play an important role in the prevention and treatment of colds and influenza. They can help strengthen the immune system, reduce the duration and severity of the disease and accelerate recovery.

    • Vitamin C: It can reduce the duration and severity of colds.
    • Vitamin D: The risk of respiratory tract infections can reduce.
    • Zinc: It can reduce the duration of colds.
    • SOUTINATEA: It can stimulate the immune system and help fight infections.
    • Elder: It has antiviral properties and can help reduce the duration and severity of influenza and colds.
    • Probiotics: They can stimulate the immune system and improve digestion.

  5. Combining dietary supplements with other measures of prevention and treatment:

    Bades should be considered as an addition to other measures of prevention and treatment of colds and influenza, such as vaccination, hand hygiene, a healthy lifestyle and symptomatic treatment. It is important to remember that dietary supplements are not replacing drugs and cannot replace full treatment.

Section 4: Power for immunity

  1. Basic principles of power to strengthen immunity:

    A balanced and diverse nutrition plays a key role in maintaining a healthy immune system. It is important to use a sufficient amount of vitamins, minerals, antioxidants and other nutrients necessary for the normal functioning of immune cells.

    • Variety: Use a wide range of food from all food groups, including fruits, vegetables, whole grain products, low -fat protein and healthy fats.
    • Fruits and vegetables: Eat at least 5 portions of fruits and vegetables per day. Fruits and vegetables are rich in vitamins, minerals, antioxidants and fiber, which are necessary for the health of the immune system. Particularly useful products rich in vitamin C (citrus fruits, kiwi, pepper), vitamin A (carrots, pumpkin, spinach) and vitamin E (avocado, nuts, seeds).
    • Whole grain products: Use whole grain products, such as oatmeal, buckwheat, brown rice and whole grain bread. All -grain products are rich in fiber, which supports a healthy intestinal microflora and helps to strengthen immunity.
    • Low -fat protein: Use low -fat sources of protein, such as chicken, fish, legumes, tofu and eggs. Protein is necessary for the construction and restoration of tissues, as well as for the production of antibodies and other immune cells.
    • Useful fats: Use useful fats such as omega-3 fatty acids (contained in fatty fish, linen seeds and walnuts) and mono-saturated fats (contained in olive oil, avocados and nuts). Useful fats have anti -inflammatory properties and support the function of immune cells.
    • Restriction of processed products: Limit the use of processed products, such as fast food, sweets, carbonated drinks and foods rich in rich and trans fats. These products can weaken the immune system and increase the risk of diseases.
    • A sufficient amount of liquid: Use a sufficient amount of fluid to maintain normal hydration of the body. Water is necessary for all vital processes, including the function of the immune system.
    • Products rich in probiotics: Include products rich in probiotics in your diet, such as yogurt, kefir, sauerkraut and kimchi. Probiotics support a healthy intestinal microflora and help strengthen immunity.

  2. Products useful for immunity:

    • Citrus: We are rich in vitamin C, which is a powerful antioxidant and supports the function of immune cells.
    • Berries: We are rich in antioxidants that protect immune cells from damage by free radicals. Berries, raspberries, strawberries and cranberries are especially useful.
    • Garlic: It has antimicrobial and antiviral properties.
    • Ginger: It has anti -inflammatory properties and can help alleviate the symptoms of colds and influenza.
    • Turmeric: It has anti -inflammatory and antioxidant properties.
    • Spinach: It is rich in vitamins, minerals and antioxidants.
    • Broccoli: It is rich in vitamin C, vitamin K and fiber.
    • Red Bulgarian pepper: It is rich in vitamin C and beta-carotene.
    • Mushrooms: They contain beta-glucans that stimulate the immune system.
    • Yogurt: Contains probiotics that support a healthy intestinal microflora and help strengthen immunity.
    • Almond: It is rich in vitamin E, which is a powerful antioxidant.
    • Sunflower seeds: Rich in vitamin E, selenium and zinc.

  3. An example of a menu to strengthen immunity:

    • Breakfast: Oatmeal with berries and nuts, yogurt with fruits, eggs.
    • Dinner: A salad of fresh vegetables with chicken or fish, whole grain bread, soup.
    • Dinner: Baked fish with vegetables, stewed chicken with vegetables, legumes.
    • Snacks: Fruits, vegetables, nuts, seeds, yogurt.

  4. The importance of hydration:

    The use of a sufficient amount of liquid is an important factor for maintaining the health of the immune system. Water is necessary for all vital processes, including the function of immune cells. It is recommended to consume at least 8 glasses of water per day. You can also eat other drinks, such as herbal teas, fruit juices and vegetable juices.

Section 5: Life for strong immunity

  1. The importance of sleep:

    A sufficient amount of sleep is crucial for maintaining a healthy immune system. During sleep, the body produces cytokines that help regulate the immune response. The lack of sleep can weaken the immune system and make the body more susceptible to infections. It is recommended to sleep at least 7-8 hours a day.

  2. Stress management:

    Chronic stress can suppress the immune system. Stress causes the release of hormones, such as cortisol, which can reduce the activity of immune cells. It is important to learn how to manage stress using various methods, such as meditation, yoga, breathing exercises, walking in the fresh air and communication with friends and family.

  3. Physical activity:

    Moderate physical activity can strengthen the immune system. Physical activity improves blood circulation and helps to move immune cells through the body. It is recommended to engage in physical activity at least 150 minutes a week.

  4. Refusal of bad habits:

    Smoking and alcohol abuse can weaken the immune system. Smoking damages the lungs and reduces the activity of immune cells. Alcohol abuse can suppress the function of immune cells and increase the risk of infections.

  5. Stay in the fresh air:

    Staying in the fresh air and the effect of sunlight helps to increase the level of vitamin D in the body, which plays an important role in the regulation of the immune response.

Section 6: Immunity and age

  1. Changes in the immune system with age (immunostation):

    With age, the immune system undergoes a number of changes known as immunostering. These changes can weaken the immune function and make older people more susceptible to infections, autoimmune diseases and cancer.

    • Decreased features thymus: Timus is an organ that plays an important role in the maturation of T cells. With age, Timus decreases in size and loses its function, which leads to a decrease in the quantity and variety of T cells.
    • Reducing the activity of immune cells: With age, the activity of immune cells, such as lymphocytes and phagocytes, decreases. This means that immune cells are less effectively fighting infections.
    • Increase in inflammation: With age, the level of inflammation in the body increases. Chronic inflammation can weaken the immune system and increase the risk of diseases.
    • Reduced response to vaccination: With age, the immune response to vaccination is reduced. This means that vaccines are less effective in older people.

  2. Features of support for immunity in old age:

    Support for immunity in old age requires special attention. It is important to consider the changes that occur in the immune system with age, and take measures to strengthen the immune function.

    • Vaccination: Vaccination against influenza, pneumococcal infection and other infectious diseases is especially important for the elderly.
    • Nutrition: A balanced diet, rich in vitamins, minerals and antioxidants, is necessary to maintain a healthy immune system. Older people may need additional intake of vitamin D, vitamin B12 and other nutrients.
    • Physical activity: Moderate physical activity can strengthen the immune system and improve the general state of health.
    • Stress management: Stress control helps to maintain a healthy immune system.
    • Sufficient amount of sleep: A sufficient amount of sleep is necessary to restore and maintain the immune function.
    • Reception of dietary supplements for immunity: Reception of dietary supplements containing vitamins, minerals and other substances necessary for the normal functioning of the immune system can help strengthen immunity and increase the body’s resistance to infections. It is important to consult a doctor before taking dietary supplements in order to make sure their safety and efficiency.

Section 7: Immunity and children

  1. The development of the immune system in children:

    The immune system of children is in the process of development and maturation. Newborn children receive passive immunity from the mother through the placenta and breast milk. This passive immunity protects children from infections in the first months of life. As they grow and developed, children begin to develop their own immunity, faced with various pathogens.

  2. Features of support for immunity in children:

    Support for immunity in children requires a special approach. It is important to take into account the features of the development of the children’s immune system and take measures to strengthen the immune function.

    • Breast-feeding: Breastfeeding is the best way to support the immunity of newborn and babies. Breast milk contains antibodies, immune cells and other factors that protect children from infections.
    • Vaccination: Vaccination is an important way to protect children from serious infectious diseases.
    • Nutrition: A balanced diet, rich in vitamins, minerals and antioxidants, is necessary to maintain a healthy immune system. Children need to use a sufficient amount of fruits, vegetables, whole grain products and low -fat protein.
    • Hygiene: Compliance with hygiene rules, such as regular hand washing, helps prevent the spread of infections.
    • Stay in the fresh air: Staying in the fresh air and the effect of sunlight helps to increase the level of vitamin D in the body.
    • Limiting contact with sick people: If possible, avoid contact with children who have symptoms of colds or influenza.
    • Reception of dietary supplements for immunity: Reception of dietary supplements containing vitamins, minerals and other substances necessary for the normal functioning of the immune system can help strengthen immunity and increase the body’s resistance to infections. It is important to consult a doctor before taking dietary supplements in order to make sure their safety and efficiency.

Section 8: Alternative methods of strengthening immunity

  1. Travolenia:

    Some herbs have immunostimulating properties and can help strengthen the immune system. However, it is important to remember that herbs can interact with drugs and have side effects, so before use it is necessary to consult a doctor.

    • SOUTINATEA: It stimulates the immune system and helps to fight infections.
    • Elder: It has antiviral properties and can help reduce the duration and severity of influenza and colds.
    • Garlic: It has antimicrobial and antiviral properties.
    • Ginger: It has anti -inflammatory properties and can help alleviate the symptoms of colds and influenza.

  2. Aromatherapy:

    Some essential oils have antimicrobial and antiviral properties and can help strengthen the immune system. Essential oils can be used for inhalation, massage or adding to the bath.

    • Eucalyptus: It has antimicrobial and anti -inflammatory properties.
    • Tea tree: It has antimicrobial and antiviral properties.
    • Lavender: It has relaxing and anti -inflammatory properties.
    • Lemon: It has antimicrobial and antioxidant properties.

  3. Acupuncture:

    Acupuncture is a method of traditional Chinese medicine, which consists in introducing thin needles into certain points on the body. It is believed that acupuncture can stimulate the immune system and improve the general state of health.

  4. Meditation and yoga:

    Meditation and yoga help reduce stress, which can suppress the immune system. Regular classes of meditation and yoga can strengthen the immune system and improve overall well -being.

Section 9: Research of dietary supplements for immunity

  1. Scientific research on the effectiveness of dietary supplements:

    The effectiveness of dietary supplements for immunity is the subject of scientific research. Some research

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