How To Strengthen Immunity: TOP 10 Products That Increase Immunity For Adults And Children, Folk Remedies

What is immunity?

Immunity functions:

1. Recognize foreign exogenous and endogenous antigens (microbes, foreign cells, tissues, surgically transplanted organs, mutant cells, including tumor cells).

2. Show an adequate response to any possible antigen. Recycle antigens, remove them.

3. Remember information about foreign antigenic material in order to be able to distinguish “own” from “foreign” or “own - changed” in the future.

A unique self-regulating organization consisting of various populations and subpopulations of lymphoid cells, constantly interacting with each other. However, their vital activity largely depends on other body systems. First of all - from the endocrine and nervous systems.

Between the immune, endocrine and nervous systems, interaction is constantly carried out, with the help of which they mutually control their functions. They can be considered as part of a single system that coordinates organic functions and maintains the constancy of the internal environment of the body.

The system of regulation of the activity of internal organs by means of hormones secreted by endocrine cells directly into the blood, or diffusing through the intercellular space into neighboring cells.

It coordinates and regulates the activity of almost all organs and systems of the body, ensures its adaptation to constantly changing conditions of the external and internal environment, while maintaining the constancy of the internal environment.

In the regulation of metabolic processes, hormones occupy an intermediate position between the nervous system and the action of enzymes, that is, the regulation of metabolism is realized by changing the rate of enzymatic reactions.

Hormones cause either a very fast reaction, or vice versa, a slow reaction associated with the synthesis of the necessary enzyme again.

Thus, disorders in the synthesis and breakdown of hormones, caused, for example, by diseases of the endocrine glands, lead to a change in the normal synthesis of enzymes and, consequently, to metabolic and energy disorders.

Innate immunity (non-specific defense):

1. Species (in all individuals of a given species)

2. Individual (genetic features)

Acquired immunity (specific protection):

1. Natural

   • Active (after illness).
   • Passive (with mother's milk and through the placenta).

2. Artificial

   • Active (vaccination).
   • Passive (serum).

Innate and acquired immunity are divided into two components: humoral immunity and cellular immunity.

Humoral immunity - occurs with the help of chemicals, for example, floating in the blood plasma or located in the intercellular space.

Cellular immunity - functions with the help of immune cells, primarily phagocytes, capable of binding microorganisms, antigens on their surface, and then absorbing and destroying them.

Nonspecific defense (innate immunity). The links of this defense act first.

Specific protection (acquired immunity). The links of specific protection are connected second.

Mediators in immune responses. Cytokines act as important mediators in immunological reactions, since they are proteins-hormones, regulators of intercellular interactions. Cytokines are able to change the functional activity of cells and tissues.

Functions of cytokines:

• Control of inflammatory processes in the human body.
• Stimulation of the defenses of the immune system.

Let us analyze the concepts necessary for us, which were discussed above.

Immunological tolerance is a phenomenon opposite to the immune response and immunological memory, which manifests itself in the fact that, instead of developing immunity, the body develops unresponsiveness, inertia, and a lack of response to the antigen to the introduction of an antigen.

The immune response is a multicomponent, complex reaction of the interaction of cells of the immune system, induced by an antigen already recognized as a “foreign”. In this process, effector cells and molecules are formed that destroy this “foreign” antigen.

Immunological memory - cells of the immune system remember the antigens they have previously dealt with. If they come into contact with them again, they react much faster and prevent infection more effectively.

An antigen is a genetically “foreign” substance that causes an immune response.

Cells of the immune system. By origin, all lymphocytes are divided into three groups:

• bone marrow lymphocytes;
• thymus lymphocytes;
• circulating lymphocytes—T and lymphocytes—B.

The immune organs are:

Lymphoid tissue (reticular stroma + lymphoid cells)

The cells of the lymphoid series are:

• lymphocytes of varying degrees of maturity (blasts, lymphocytes);
• plasma cells (plasmoblasts and plasmocytes);
• macrophages;
• other cellular elements.

The immune system consists of central and peripheral lymphoid organs.

Causes and signs of reduced immunity

With a decrease in the body's defenses, a decrease in immunity occurs. The body's defenses can be reduced due to the impact of a number of adverse factors. As a result, the number of antibodies decreases, the mechanisms for removing toxins and the production of an antiviral protein, interferon, are disrupted.

When an inhibited effect occurs, the immune system no longer distinguishes infections in the body so well. The reaction is reduced, there is a risk of disease.

Primary:

It is based on genetic mutations in the genes of various parts of the immune system.

Secondary:

1. Overwork, lack of sleep, lack of sleep.

   In the process of sleep, cells are renewed, the body's strength is replenished and the information received during the day is processed. With a lack of sleep, the immune system weakens, the production of melatonin is disrupted.

   The duration of sleep should be at least 7-8 hours, so that the body has time to replenish its resources and fully function.

   Sleep and its regimen have a great influence on the child's immunity (brain development, growth).

2. Physical, psycho-emotional, chronic stress. When the body and psyche are subjected to repeated, various kinds of negative influences for them.

3. Deficiencies of macro and microelements, vitamins.

   • Protein deficiency. Proteins are the main building material and basis of immune cells. Proteins are the main participants in the formation of the immune response.

     The process of synthesis and breakdown of proteins occurs continuously and there are no functions of their deposition in the body, therefore it is extremely important to adequately replenish protein reserves.

     Protein deficiency leads to disruption of vital processes: immunity weakens, there is a risk of anemia, the rate of metabolism slows down, weakness and fatigue appear throughout the body, the condition of hair, nails, etc. worsens.

   • Fats. They are involved in the processes of the immune response and an adequate response to inflammatory processes.
   • Complex carbohydrates. A source of energy that helps to reduce the level of stress hormones in the blood, which have a suppressive effect on the immune system.
   • Fiber, probiotics. The most important elements for a comfortable and full-fledged work of the intestinal microflora.

     Scientists have proven that the work of the immune system depends on the "healthy state" of the intestinal microflora, since it is here that most of the immune cells live - this is about 80% of all immunocompetent cells (capable of recognizing the antigen and responding to it with an immune response).

   • Vitamins, minerals: participate in the elimination of inflammation in the body, acting as "helpers".

4. Deficiency and surplus of physical activity.

   • Insufficient physical activity or lack thereof. With such a lifestyle, in the body and organs of the immune system, there is a deterioration in blood circulation, the resistance of the body's defenses to infections and viruses decreases, there is no active respiration of cells, since oxygen does not enter them.

      

   • Inadequate, excessive physical activity. There are studies showing interesting results. Athletes and amateurs who exhausted themselves with various sports got sick more often and in a more severe form than those who did not play sports at all. Scientists have determined the relationship between the intensity, duration of training and the immune response. The immune response was weakened by intense and prolonged training. Let's conclude, you need to know the measure.

5. Lack of drinking regime. Poor water quality.

   The main property of water is a universal solvent.

   Functions:

   • provides the internal environment of the cell, without water, nutrients do not enter the cell and cell debris, toxins, and slags do not come out;
   • keeps the body from dehydration, leading to a decrease in immunity, to a number of different infectious diseases;
   • thins the blood;
   • helps maintain a stable weight and metabolism.

6. Overweight or underweight. Normal body weight is the basis of strong immunity.

   • Excess weight - is the deposition of fat around the organs and in the subcutaneous layers. Fat has the property of accumulating toxins and slags for itself, which puts a tremendous burden on the immune system.
   • Underweight - like obesity, an unhealthy state of the body. The functional reserves of the body and physical activity decrease, the quality of life worsens, negative effects on mental health are possible. Underweight people are more susceptible to infectious diseases.

7. Environmental toxins and endotoxins. Bad habits (smoking, overeating, alcohol abuse, drug addictions). As a result of their impact, the immune response is reduced, a shock load is applied to the liver and the cardiovascular system, the work of the gastrointestinal tract is disrupted, the absorption of nutrients is reduced, and metabolic disorders occur.

8. Uncontrolled intake of drugs. The normal intestinal microflora, which contains most of the immune cells, is disrupted, resulting in suppression of the immune system.

   Doctors warn! Prescribe various medications, determine the duration of their intake and dosage, only the attending physician should. This will help as a result not to get an "addictive" state, the absence of the desired therapeutic effect and the appearance of adverse reactions.

1. Frequent mood swings.

2. Drowsiness, weakness, chronic fatigue, decreased mobility.

3. Frequent headaches.

4. Intestinal disorders.

5. Skin rashes, boils, pustular inflammation of the skin, inflammation of the eyelids (barley), abscesses, long wound healing.

6. Fungal infections of nails, skin, mucous membranes.

• Frequent respiratory viral diseases, bacterial infections.
• Endocrine diseases.
• Autoimmune diseases.
• insulin resistance.
• Recurrent diseases of the ENT organs and organs of the genitourinary system.
• Pathological processes in the circulatory system.
• Past injuries, complex operations with a long recovery period.
• Severe forms of damage to the liver and biliary tract.
• Combined and separate renal and hepatic insufficiency.
• Tumor formations (especially malignant ones).
• Human immunodeficiency virus and AIDS.
• Imbalance of the microbiota, especially the intestines.
• Worm infestation and the presence of other intestinal parasites.
• The use of chemotherapy courses.
• Long, intensive course of antibiotics.

When and who needs to strengthen the immune defense?

It is necessary to maintain immunity constantly. To strengthen immunity, special attention should be paid during periods of acute respiratory infections, as well as when you have found signs of a decrease in immunity.

Most often ARI affects children of preschool age and women 25-35 years old.

Consider critical age periods.

The immune system of the newborn is in a state of physiological depression. Immediately after birth, lymphoid tissue receives a powerful stimulus to develop through the flow of antigenic stimulation (GIT, upper respiratory tract). A child is born with a blood formula corresponding to that of an adult. High sensitivity to viral infections, against which the child is not protected by maternal antibodies.

The period of physiological hypogammaglobulinemia (a problem of the immune system, in which an insufficient amount of gamma globulins is produced in the blood).

The period is characterized by a weakening of passive immunity (transfer of active humoral immunity of ready-made antibodies). Most antigens develop a primary immune response with the synthesis of immunoglobulins M, which leave no immunological memory. This type of immune response occurs when vaccinated against infectious diseases. Revaccinations form a secondary immune response. During this period, primary immunodeficiencies appear, the frequency of food allergies increases.

Deficiency of secretory immunoglobulin A. During this period, the child's contact with the outside world is significantly expanded. The immune response is still primary. Synthesis of immunoglobulins G is limited. Local immunity and its system remain immature. Children are prone to repeated SARS. According to immunobiological characteristics, most children are ready for kindergarten.

Growth period of atopic, immunocomplex and chronic polygenically inherited diseases.

The growth spurt is combined with a decrease in the mass of lymphoid organs. A strong or weak type of immune system is finally formed. Sex hormones inhibit the T-cell link and activate the B-cell link. Immunoproliferative diseases appear. Autoimmune diseases are the most unfavorable.

Hormonal changes in the body. An unstable emotional background is observed, leading to prolonged depression, in the future, a transition to chronic stress is possible. The ongoing changes in the body also affect the nervous, cardiovascular systems, urogenital tract and affect metabolism. The immune system is reduced as a result.

According to WHO, old age is defined as 60 to 74 years of age. In the body, a natural extinction of all its functions, including immunity, gradually occurs.

Children and adults may develop immunosuppression. This can happen for example:

• with immunodeficiency diseases;
• due to genetic disorders;
• chemotherapy.

Many children and adults really need to strengthen their immunity. We will consider ways to strengthen immunity in the recommendations.

Recommendations for strengthening immunity

The immunity of a “healthy person” is able to independently cope with the protection of the body from possible pathogenic microbes. But, it is necessary to create and maintain certain conditions under which immunity can fully function.

Recommendations for strengthening immunity are defined as a comprehensive and systematic approach aimed at normalizing the lifestyle in general:

1. Sleep hygiene. Full rest mode.

   Sleep should be healthy, without night awakenings and lasting at least 7-8 hours. During this time, the body will have time to replenish its resources used by it during the day.

   The rules of "healthy sleep":

   • An hour before bedtime - do not use gadgets (or turn on the blue blocker).
   • Go to bed before 23.00 (adults, children need to go to bed earlier).
   • Try to get up at the same time every morning, even on weekends.
   • Sleep like in a cave: dark, quiet, humid, fresh, cool and without electronic devices nearby.
   • After sleep, it is recommended to drink 1-2 glasses of warm (or room temperature) to start detoxification processes and replenish water deficits after sleep.

      

2. Balanced, nutritious food. Diet.

   Through nutrition, the body receives the main building material and the basis for the full functioning of immune cells. We considered the importance of macro- and microelements in the topic “reasons for a decrease in immunity”.

3. Drinking regime and water quality.

   Water keeps the body from dehydration, removes toxins and toxins that accumulate in cells, helps maintain a stable weight and metabolism. The importance of water, we examined in more detail in the topic "reasons for reducing immunity."

4. Adequate physical activity. Walks in the open air.

   Important for the normal circulation of immune system cells in the body.

1. Avoid stress, maintain a balance of emotional state. Stress is one of the immune suppressing factors.

2. Hobbies, hobbies, activities for the soul.

   Positively charged emotions allow the body to quickly cope with stress, infections, and therefore are aimed at supporting immunity.

3. Getting rid of bad habits (overeating, smoking, excessive drinking).

   Contribute to the accumulation of toxins in the body, disrupting the work of all its systems.

What vitamins affect the immune system?

Is the diet effective for immunity?

Diet can greatly influence the trajectory of infection by either boosting or suppressing the immune system. During the recent coronavirus disease 2019 (COVID-19) pandemic, people who eat a diet high in trans fats, refined carbohydrates, and sugar were found to be highly prone to the disease and its associated adverse effects, or experienced severe disease. Both micronutrients and macronutrients provide benefits at different stages of infection.

When the intestinal microflora changes, the processes of absorption of food nutrients are disrupted, the production of immunoglobulin-A, which activates the protective functions of the intestinal mucosa, is disrupted. The walls and mucous membrane of the intestine are permeated with lymphatic capillaries containing many lymph nodes. 80% of the immune system lives in the gut.

A balanced diet is an important part of boosting your immune system.

Wholly or partially prohibited foods

As we know, the human body is unique and has the ability to heal itself with the right approach and support.

To boost immunity, it is recommended to completely exclude products from the list below.

If any restrictions and exceptions are immediately given extremely hard, you must try to adhere to the rule "in moderation." A “healthy body” is able to cope with doses “in moderation” of products that are included in the list of “Completely or partially prohibited” that have entered the body. But the systemic abuse of these products is accompanied by a cumulative effect and harms the immune and other systems of the body, causing a massive failure in their work.

Top 10 Immune Boosting Foods

Let's single out 10 products that increase immunity and consider their properties.

1. Rosehip (Vitamin C, ascorbic acid)

   Rose hips have a high coefficient of antioxidant ability to absorb free radicals. Ascorbic acid is believed to increase the production of white blood cells, which play a key role in fighting infections.

   Drinks, rosehip-based decoctions can significantly increase the immunity of an adult and strengthen the immunity of a child.

2. Liver (Vitamin A, retinol)

   The bulk of natural retinol is found in food of animal origin. It helps the immune system by stimulating the production of white blood cells to fight bacteria and viruses. Takes part in the formation of the mucous membranes that line the respiratory tract and act as a protective barrier that prevents germs from entering the body.

3. Sunflower seeds (Vitamin E, tocopherol)

   A quarter cup of sunflower seeds provides approximately half of the recommended daily value of vitamin E. Helps boost immune cell activity, supporting the body's ability to fend off invading bacteria and viruses.

4. Avocado (Glutathione)

   Glutathione, the most important antioxidant in the human body, aims to reduce oxidative stress. Needed by the liver to detoxify harmful substances. Consists of amino acids (glutamic acid, cysteine ​​and glycine) and sulfur. It is produced in every cell of the body, protecting them from the effects of free radicals. After 20 years, the amount of the produced substance becomes 1% less.

    

5. Cherry fresh (Melatonin)

   Melatonin is an antioxidant hormone synthesized by the pineal gland (a part of the brain) from the amino acid tryptophan. Regulates the daily biorhythms of the body. Produced in the evening, preparing the body for sleep. It shows an antioxidant effect not only outside the cells, but also inside, protecting the genetic apparatus from damage by free radicals.

6. Turmeric (Antioxidant)

   To increase bioavailability, it is recommended to take it together with black pepper (the active substance is piperine) and fats. Increases the immune response; antibacterial, antiviral, antifungal; protects cells from the effects of free radicals; fights inflammation; protects nervous tissue from damage; has a stimulating effect on the synthesis of serotonin, improves mood; increases resistance to stress.

7. Ginger (Antioxidant)

   Anti-inflammatory. Neutralizes free radicals, slowing down the oxidation processes that aggravate the course of infectious diseases, influenza.

    

   Rich in vitamins C, B1 and B2, as well as minerals, including: potassium, calcium, aluminum, manganese, iron, phosphorus, chromium. Ginger root also contains a substance called gingerol, which improves blood circulation and creates a warming effect in the body from the inside.

8. Pumpkin seeds (Zinc)

   A quarter cup of pumpkin seeds contains approximately 20% of the daily dose.

   For better absorption, it is recommended to use with vegetables.

9. Fermented vegetables, dairy products (if there is no intolerance to cow's milk proteins)

   During the fermentation process, bacteria are formed that can support immunity. By helping the work of the intestines, bacteria contribute to its purification, and also participate in the process of producing antibodies, protecting the body from pathogenic microorganisms.

   Fermented milk products help the stable functioning of the entire gastrointestinal tract. In case of intolerance to dairy products, yoghurts can be made from vegetable milk.

10. green vegetables

    Green vegetables contain anti-inflammatory antioxidants and key nutrients including vitamins A, C and folic acid. All of them are known to help the immune system. In addition, green vegetables contain bioactive compounds that optimize immunity in the intestines, where 80% of immune cells are located.

Immunity Boosting Drinks. Why is water essential for immunity?

Immunity in winter especially needs support. Healthy drinks containing antioxidants, vitamins and minerals will help us strengthen the immune system. You need to drink them regularly.

These can be fruit drinks, rosehip infusion with lemon, green teas, herbal teas with spices (turmeric, ginger, cardamom, cloves, cinnamon), smoothies from fruits, vegetables or berries. All drinks must be free of refined sugar and artificial sweeteners.

For an amateur, if the composition of the drink allows, you can add Greek, coconut or homemade yogurt. The probiotics they contain will stimulate immune defenses by building an antimicrobial barrier.

Drink recipes:

Ingredients:

• ginger - 2 parts
• cinnamon - 3 parts
• cardamom - one pinch

Cooking:

Brew 1 teaspoon of the mixture in a cup of hot water, steep for 10-15 minutes and drink several times a day, adding a little honey if desired.

Ingredients:

• celery - 2-3 stalks
• cucumber - ½ piece
• lemon - ½ piece
• ginger root - 1-2 cm
• water - 150 ml

Cooking:

Grate the ginger root. Squeeze out the lemon juice. Mix all ingredients in a blender. Juice is ready.

Ingredients:

• Orange - 1 pc.
• Apple - 1 pc.
• Carrot - 1 piece
• Avocado - 0.5 pcs

Cooking:

Remove skins and pits from fruits and vegetables. Cut the orange into slices. Cut apple, carrot and avocado into small pieces. Pass all ingredients through a blender. It is better to drink immediately, do not store.

Ingredients:

• Tomatoes - 200 gr. (or homemade tomato juice 150 ml)
• Kale (leaf cabbage) - 100 gr
• Celery - 30 gr
• Lemon juice - 2 tsp ml
• Crushed horseradish - 1 tsp

Cooking:

Tomatoes (if using fresh), kale, celery and horseradish - pass through a juicer. Mix with lemon juice. The drink is ready.

There are a large number of options for preparing drinks to raise immunity. You don't have to worry about them getting bored at some point.

The norm of water consumption: 25-30 ml per day per 1 kg of body weight.

Water is vital for the body.

Water functions:

• provides the internal environment of the cell, without water, nutrients do not enter the cell and cell debris, toxins, and slags do not come out;
• keeps the body from dehydration, leading to a decrease in immunity, to a number of different infectious diseases;
• thins the blood;
• helps maintain a stable weight and metabolism.

Water in Ayurveda. In its methods, Ayurveda uses "Ayurvedic boiling water", which stimulates bile flow and cleanses the lymphatic system. A simple and affordable remedy that has a positive effect on all body systems.

Receiving vitamin support, the body's defenses increase. "Healthy drinks" will help strengthen the immunity of an adult, as well as strengthen the immunity of a child.

Diet example for 1 day

Let's consider a one-day food menu containing dishes from products that increase immunity.

Do not forget about the intake of water during the day, as well as "healthy drinks."

Diet to boost immunity

For raising immunity, “diet” plays a significant role as well as nutrition itself. It is important to develop a “diet regimen” not only for yourself, but also for your child.

There is a lab model study showing that food intake triggers a hormonal "chain reaction" in the gut. It has been observed that immunity increases during the "expected meal". It was concluded that a regular diet may be more important and significant than we previously thought.

Baseline gut immunity fluctuated throughout the day based on circadian rhythms and a proactive response to regular eating patterns.

The scientists gave an explanation: “We observed that the immunity of the intestine is not only increased by food intake. It has the ability to rise and fall due to built-in cellular mechanisms regulated by the circadian clock gene Bmal1. This gene activates immune cells when a meal is expected, that is, during the "expected meal". Research is still ongoing and more work needs to be done to better understand the mechanism. The results are very interesting. We think they may help explain to us why disruptions in circadian rhythms and regular eating patterns can exacerbate chronic inflammation in the gut.”

What exactly should be the diet to raise immunity?

1. The three main meals are breakfast, lunch and dinner.

2. Snacks if necessary. If it’s hard to immediately switch to 3 meals a day, if there is chronic stress, balanced snacks are acceptable, but no more than 2 times.

3. 1st snack 2-3 hours after breakfast.

4. 2nd snack between lunch and dinner.

Recipes from products that increase immunity

Ingredients:

• Zucchini - 1 pc.
• Garlic - 1 clove
• Ghee or coconut oil - 1 tbsp
• Water - a little
• Coconut milk - 200 ml
• Shrimp - 100-150 gr
• Spices, salt - to taste

Cooking:

We chop the garlic. In a saucepan over low heat, melt the butter, lay the garlic, add the shrimp, leave to simmer for 3-5 minutes.

Slice the zucchini and add to the shrimp. Add water, salt, spices and leave to cook until tender. Remove from heat and take out the shrimp. Pour in the coconut milk and blend with a blender until creamy.

Arrange on plates, put the shrimp on top.

Ingredients:

• Beets - 1 pc (medium size)
• Arugula - bunch
• Pumpkin seeds - 1 tbsp. a spoon
• Greek or homemade yogurt, or olive oil.

Cooking:

Beets bake at 170-180 degrees. Wash the arugula and let it dry, then put it in a small layer on a large plate. Cool and peel the beets, cut into cubes / slices. Spread over arugula in a single layer. Drizzle with olive oil or sprinkle with Greek/homemade yogurt and sprinkle with pumpkin seeds.

Ingredients:

• Liver - 500 gr
• Milk A2 - 1 l
• Carrots - 2 pieces medium
• Onion - 1 pc.
• Ghee butter - 1 tsp

Cooking:

Soak the liver for 1-2 hours in milk (to neutralize the harmful properties). Grate carrots on a medium grater. Grind the onion in a blender. Add the ghee to the pan and simmer the onions and carrots over low heat for a few minutes.

Rinse the liver under running water and add to the pan with onions and carrots. Simmer until done. When ready, cool a little and grind in a blender to a puree texture.

Enjoy your meal!

Folk remedies to strengthen immunity at home

Part of the folk remedies to strengthen the immune system, we examined in the topic "Top 10 immunostimulating foods."

Consider a number of folk remedies that help strengthen immunity.