Dietary supplement for the immunity of the female body

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Bad for the immunity of the female body: Detailed guidance

I. Female immunity: unique features and factors of influence

Female immunity is a complex and dynamic system, the functioning of which is closely related to hormonal background, reproductive function and physiological changes that occur throughout life. Unlike male immunity, female has a number of unique features that make him more susceptible to certain diseases and requiring a special approach to maintaining.

A. Hormonal influences:

  1. Estrogens: These female sex hormones have a significant impact on the immune system. In small concentrations, estrogens can stimulate the immune response, enhancing the activity of B-lymphocytes (responsible for the production of antibodies) and NK cells (natural killers that destroy infected cells). However, high levels of estrogens observed during pregnancy or when taking hormonal drugs can have an immunosuppressive effect, increasing susceptibility to infections.

  2. Progesterone: This hormone, prevailing in the second phase of the menstrual cycle and during pregnancy, has immunosuppressive properties. It reduces the activity of T-lymphocytes (playing a key role in cellular immunity) and weakens inflammatory reactions. This is necessary to prevent fetal rejection during pregnancy, but at the same time can increase the risk of infectious diseases.

  3. Hormonal vibrations: Cyclic changes in the levels of estrogen and progesterone during the menstrual cycle affect the immune status of a woman. Some studies show that during the period of ovulation, when the level of estrogen reaches the peak, immunity can be slightly enhanced, and in the period before menstruation, when the level of progesterone is high, weakened.

B. Reproductive function and pregnancy:

  1. Pregnancy: The immune system of a pregnant woman undergoes significant changes aimed at ensuring tolerance to the fetus, which genetically half is an alien organism. This leads to a weakening of cellular immunity and increased humoral immunity. Pregnant women are more susceptible to certain infections, such as flu, leatherosis and toxoplasmosis, which may pose a danger to the fetus.

  2. Lactation: Breastfeeding plays an important role in the formation of the child’s immunity, since breast milk contains antibodies, immune cells and other biologically active substances that protect the baby from infections.

  3. Menopause: A decrease in estrogen levels during menopause leads to a weakening of the immune system and increases the risk of developing autoimmune diseases such as rheumatoid arthritis and systemic lupus erythematosus.

C. Age changes:

With age, a natural decrease in the immune function occurs, known as immunostering. This is due to a decrease in the quantity and activity of immune cells, a decrease in antibodies and weakening the ability of the body to respond to new antigens. Immunostation makes women more susceptible to infections, increases the risk of chronic diseases and reduces vaccination effectiveness.

D. Life lifestyle factors:

  1. Nutrition: Unstable nutrition, deficiency of vitamins and minerals, as well as excessive consumption of sugar and processed products negatively affect the immune system.

  2. Stress: Chronic stress suppresses the immune function, increasing the risk of infectious diseases and autoimmune disorders.

  3. Lack of sleep: The lack of sleep weakens the immune response, reducing the activity of the NK cells and the products of cytokines.

  4. Smoking and alcohol: Smoking and abuse of alcohol have a toxic effect on the immune system, suppressing the activity of immune cells and increasing the risk of infections.

  5. Physical activity: Moderate physical activity strengthens the immune system, improving the circulation of immune cells and reducing inflammation. However, excessive physical activity can have an immunosuppressive effect.

  6. Environmental factors: Environmental pollution, the effect of toxic substances and radiation negatively affect the immune system.

II. Dietary supplement to maintain immunity: review and mechanisms of action

Biologically active additives (dietary supplements) can be a useful addition to a healthy lifestyle to maintain the immunity of the female body. It is important to remember that dietary supplements are not drugs and cannot replace the full treatment of diseases. Before taking any dietary supplements, it is necessary to consult a doctor.

A. Vitamins:

  1. Vitamin C (ascorbic acid): A powerful antioxidant that protects the cells from damage by free radicals. Vitamin C stimulates the activity of immune cells, such as phagocytes and NK cells, and contributes to the production of antibodies. Vitamin C deficiency can weaken the immunity and increase the risk of infections.

    • The mechanism of action: Participates in the synthesis of collagen necessary to maintain the barrier function of the skin and mucous membranes. It stimulates the production of interferons, proteins with antiviral activity. Neutralizes free radicals, protecting immune cells from oxidative stress.

    • Recommendations for use: The recommended daily dose of vitamin C for women is 75 mg. During an increased risk of infections, the dose can be increased to 500-1000 mg per day.

    • Sources: Citrus fruits, berries, kiwi, bell pepper, broccoli.

  2. Vitamin D (calciferol): Plays an important role in the regulation of the immune system. Vitamin D activates immune cells, such as macrophages and T-lymphocytes, and contributes to the production of antimicrobial peptides. Vitamin D deficiency is associated with an increased risk of autoimmune diseases and infections, especially respiratory.

    • The mechanism of action: It is associated with vitamin D receptors on immune cells, regulating the expression of genes involved in the immune response. It stimulates the production of the antimicrobial peptide of Katelicidine, which destroys bacteria, viruses and fungi. Reduces inflammation by regulating the production of cytokines.

    • Recommendations for use: The recommended daily dose of vitamin D for women is 600 IU. During the deficiency of vitamin D, the dose can be increased to 2000-4000 IU per day under the supervision of a doctor.

    • Sources: Fish oil, fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, cereals). It is synthesized in the skin under the influence of sunlight.

  3. Vitamin E (Tokoferol): A powerful antioxidant that protects the cells from damage by free radicals. Vitamin E enhances the activity of immune cells and promotes antibodies.

    • The mechanism of action: Protects cell membranes from oxidation, preventing damage to immune cells. Enhances the proliferation of T-lymphocytes and b lymphocytes. It stimulates the production of Interleukin-2 (IL-2), cytokine, which plays an important role in the immune response.

    • Recommendations for use: The recommended daily dose of vitamin E for women is 15 mg.

    • Sources: Vegetable oils (sunflower, olive, corn), nuts, seeds, green leafy vegetables.

  4. Vitamin A (Retinol): It is necessary to maintain the health of the mucous membranes, which are the first barrier to protect the body from infections. Vitamin A also participates in the regulation of the immune system, stimulating the activity of T-lymphocytes and NK cells.

    • The mechanism of action: Participates in the differentiation of epithelial cells, maintaining the integrity and barrier function of the mucous membranes. It stimulates the production of immunoglobulin A (IgA), antibodies that protect the mucous membranes from infections. Regulates the activity of T-lymphocytes and NK cells.

    • Recommendations for use: The recommended daily dose of vitamin A for women is 700 mcg.

    • Sources: The liver, egg yolks, dairy products, carrots, sweet potatoes, pumpkin.

  5. B vitamins B: They play an important role in the energy exchange and functioning of the nervous system, which are closely related to immunity. Vitamins B6, B12 and folic acid are necessary for the normal functioning of immune cells.

    • Vitamin B6 (Pyridoxin): It is necessary for the synthesis of antibodies and maintaining the activity of T-lymphocytes. Vitamin B6 deficiency can weaken the immune response.

      • The mechanism of action: Participates in the synthesis of amino acids necessary for the construction of antibodies. Supports the activity of Timus, the body responsible for the maturation of T-lymphocytes.

      • Sources: Meat, fish, poultry, whole grain products, nuts, seeds.

    • Vitamin B12 (CianoCobalamine): It is necessary for normal cell division, including immune cells. Vitamin B12 deficiency can lead to a decrease in the number of immune cells and weakening the immune response.

      • The mechanism of action: Participates in the synthesis of DNA and RNA necessary for division and growth of cells. Supports the function of the nervous system, which plays an important role in the regulation of immunity.

      • Sources: Meat, fish, poultry, dairy products.

    • Folic acid (vitamin B9): It is necessary for the synthesis of DNA and RNA, as well as for the formation of new cells, including immune cells. Folic acid deficiency can lead to a decrease in the number of immune cells and weakening the immune response.

      • The mechanism of action: Participates in the synthesis of DNA and RNA necessary for division and growth of cells. It supports the normal level of homocysteine, amino acids, the high level of which can negatively affect the immune system.

      • Sources: Dark green leafy vegetables, legumes, citrus fruits, enriched cereals.

B. Minerals:

  1. Zinc: Plays an important role in the functioning of the immune system. Zinc is necessary for the development and activation of immune cells, such as T-lymphocytes, B-lymphocytes and NK cells. Zinc deficiency can weaken the immunity and increase the risk of infections.

    • The mechanism of action: Participates in the synthesis of DNA and RNA necessary for division and growth of cells. Supports the activity of Timus, the body responsible for the maturation of T-lymphocytes. Regulates the development of cytokines that play an important role in the immune response.

    • Recommendations for use: The recommended daily zinc dose for women is 8 mg.

    • Sources: Meat, seafood, nuts, seeds, legumes.

  2. Selenium: An antioxidant that protects the cells from damage by free radicals. Selenium also participates in the regulation of the immune system, enhancing the activity of immune cells and contributing to the production of antibodies.

    • The mechanism of action: Participates in the synthesis of glutathioneperoxides, an antioxidant enzyme that protects cells from oxidative stress. Enhances the activity of NK cells and T-lymphocytes.

    • Recommendations for use: The recommended daily dose of selenium for women is 55 μg.

    • Sources: Seafood, Brazilian nuts, meat, poultry, whole grain products.

  3. Iron: It is necessary for transporting oxygen to cells, including immune cells. Iron deficiency can weaken the immune system and increase the risk of infections. It is important to maintain the optimal level of iron, especially for women with abundant menstruation or pregnant women.

    • The mechanism of action: Participates in the synthesis of hemoglobin, protein that carries oxygen to cells. It is necessary for the functioning of enzymes involved in the immune response.

    • Recommendations for use: The recommended daily dose of iron for women is 18 mg.

    • Sources: Red meat, liver, legumes, dark green leafy vegetables, enriched cereals.

  4. Copper: It is necessary for the functioning of many enzymes, including enzymes involved in the immune response. The shortage of copper can weaken the immune system.

    • The mechanism of action: Participates in the functioning of cytochromoxidase, enzyme necessary for the production of energy in cells. Supports the activity of superoxidsmutase, an antioxidant enzyme that protects cells from oxidative stress.

    • Recommendations for use: The recommended daily dose of copper for women is 900 mcg.

    • Sources: Seafood, nuts, seeds, legumes, liver.

C. Probiotics:

Probiotics are living microorganisms, which, when used in sufficient quantities, have a favorable effect on the body, primarily improving the composition of the intestinal microflora. Healthy intestinal microflora plays an important role in immunity, since about 70% of immune cells are in the intestines.

  • The mechanism of action:

    • Competition with pathogens: Probiotics compete with pathogenic bacteria for nutrients and attachments in the intestines, preventing their reproduction and colonization.
    • Strengthening the intestinal barrier: Probiotics strengthen the intestinal barrier, reducing its permeability and preventing the penetration of pathogens into the blood.
    • The stimulation of the immune system: Probiotics stimulate immune cells in the intestines, such as macrophages and T-lymphocytes, enhancing the immune response.
    • Production of antimicrobials: Some probiotics produce antimicrobials, such as bacteriocins that destroy pathogenic bacteria.

  • Recommendations for use: Choose probiotics containing various strains of beneficial bacteria, such as Lactobacillus And Bifidobacterium. Take probiotics regularly in accordance with the instructions on the package.

  • Sources: Enzymed products (yogurt, kefir, sauerkraut, kimchi), probiotic additives.

D. Plant extracts and other dietary supplements:

  1. SOUTINATEA: It has immunostimulating properties. Echinacea activates immune cells, such as macrophages and NK cells, and contributes to the production of interferons, proteins with antiviral activity.

    • The mechanism of action: Contains alkylamides, polysaccharides and other biologically active substances that stimulate the immune system.

    • Recommendations for use: Take in accordance with the instructions on the package.

    • Contraindications: Autoimmune diseases.

  2. Black Buzina (Sambucus Nigra): It has antiviral and antioxidant properties. Black elderberry extract contains anthocyans, which protect the cells from damage by free radicals and suppress the replication of viruses.

    • The mechanism of action: Anthocyans block the penetration of viruses into cells and stimulate the production of cytokines.

    • Recommendations for use: Take in accordance with the instructions on the package.

  3. Small Andrographis (Andrographis Paniculata): It has immunostimulating and anti -inflammatory properties. Andrographis stimulates the activity of immune cells and suppresses inflammatory reactions.

    • The mechanism of action: Contains andrographylids who have immunostimulating and anti -inflammatory properties.

    • Recommendations for use: Take in accordance with the instructions on the package.

    • Contraindications: Pregnancy, lactation.

  4. Garlic: Contains allicin, a substance with antimicrobial and immunostimulating properties. Garlic stimulates the activity of immune cells and suppresses the growth of bacteria, viruses and fungi.

    • The mechanism of action: Allicine suppresses the growth of pathogenic microorganisms and stimulates the activity of immune cells.

    • Recommendations for use: Eat fresh food or in the form of an extract.

  5. Turmeric: Contains curcumin, a substance with antioxidant and anti -inflammatory properties. Kurkumin protects the cells from damage by free radicals and suppresses inflammatory reactions.

    • The mechanism of action: Kurkumin suppresses the activity of inflammatory cytokines and protects cells from oxidative stress.

    • Recommendations for use: Eat as a spice or in the form of an extract.

  6. Beta-glucan: Polysaccharides obtained from yeast, mushrooms or cereals. Beta-glucans stimulate the immune system, activating macrophages and NK cells.

    • The mechanism of action: They are associated with receptors on immune cells, activating them and enhancing the immune response.

    • Recommendations for use: Take in accordance with the instructions on the package.

  7. Coenzim Q10 (COQ10): An antioxidant that protects the cells from damage by free radicals. COQ10 is also involved in the production of energy in cells, including immune cells.

    • The mechanism of action: Protects cell membranes from oxidation and participates in the production of energy in cells.

    • Recommendations for use: Take in accordance with the instructions on the package.

  8. N-Acetylcistein (NAC): The predecessor of Glutation, a powerful antioxidant. NAC protects the cells from damage to free radicals and promotes detoxification of the body.

    • The mechanism of action: Increases the level of glutation in cells, protecting them from oxidative stress.

    • Recommendations for use: Take in accordance with the instructions on the package.

III. Individual approach to the choice of dietary supplements

The choice of dietary supplements to maintain the immunity of the female body should be individual and based on the needs and features of each woman.

A. Consultation with a doctor:

Before taking any dietary supplements, it is necessary to consult a doctor. The doctor can evaluate your health status, identify deficiency of vitamins and minerals, and exclude possible contraindications for the use of dietary supplements.

B. Accounting for individual needs:

  1. Age: Women in different periods of life require different nutrients to maintain immunity. For example, pregnant women need more folic acid and iron, and women during menopause – more vitamin D and calcium.

  2. Life: Women leading an active lifestyle or subjected to stress may need more vitamins of group B and antioxidants.

  3. Health status: Women with chronic diseases such as diabetes or autoimmune diseases need to take into account their individual needs when choosing dietary supplements.

  4. Nutrition: Women who adhere to restrictive diets or having food allergies may require additional intake of vitamins and minerals.

C. The choice of high -quality dietary supplements:

  1. Checking the manufacturer’s reputation: Choose dietary supplements from famous and reliable manufacturers with a good reputation in the market.

  2. Certification: Pay attention to the availability of quality certificates confirming the safety and efficiency of dietary supplements.

  3. Composition: Carefully study the composition of the dietary supplement, make sure that it contains the necessary vitamins, minerals and plant extracts in sufficient doses.

  4. Reviews: Study the reviews of other consumers about the dietary supplement.

D. Safety and side effects:

Despite the fact that dietary supplements are not drugs, they can cause side effects, especially when taking high doses or when interacting with other drugs. It is important to observe the recommended doses and inform the doctor about any side effects.

IV. Healthy lifestyle: the basis of strong immunity

Bades can be a useful addition to a healthy lifestyle to maintain immunity, but they cannot replace it. A healthy lifestyle is the basis of strong immunity and includes:

A. Balanced nutrition:

  1. Variety: Eat a variety of foods rich in vitamins, minerals and antioxidants.

  2. Fruits and vegetables: Eat at least 5 portions of fruits and vegetables per day.

  3. Whole grain products: Choose whole grain products instead of processed cereals.

  4. Protein: Use a sufficient amount of protein from various sources, such as meat, fish, poultry, eggs, legumes, nuts and seeds.

  5. Useful fats: Use useful fats such as omega-3 fatty acids, from fish, avocados, olive oil and nuts.

  6. Limiting sugar and processed products: Limit the consumption of sugar, processed products and trans fats.

B. Regular physical activity:

Do with moderate physical activity at least 30 minutes a day, most days of the week. Physical activity strengthens the immune system, improves blood circulation and reduces stress.

C. A sufficient dream:

Sleep at least 7-8 hours a day. The lack of sleep weakens the immune response.

D. Stress management:

Find the ways of managing stress, such as meditation, yoga, walking in nature or communication with friends and family. Chronic stress suppresses the immune function.

E. Refusal of smoking and restriction of alcohol use:

Smoking and alcohol abuse have a toxic effect on the immune system.

F. Compliance with hygiene rules:

Wash your hands with soap regularly, especially before food and after visiting public places. Compliance with hygiene rules helps prevent the spread of infections.

G. Vaccination:

Regularly vaccinated in accordance with the doctor’s recommendations. Vaccination helps to protect the body from infectious diseases.

V. Conclusion

Maintaining the immunity of the female body is a comprehensive task that requires an individual approach and accounting for many factors. Bades can be a useful addition to a healthy lifestyle, but they are not a panacea. It is important to remember that the basis of strong immunity is a balanced diet, regular physical activity, sufficient sleep, stress and compliance with hygiene rules. Before taking any dietary supplements, it is necessary to consult a doctor.

This article provides a comprehensive overview of the factors influencing women’s immunity and the role of dietary supplements in supporting it. It emphasizes the importance of a holistic approach that combines a healthy lifestyle with targeted supplementation based on individual needs and under the guidance of a healthcare professional.

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