" Autumn is here, it's here again... " and although our health is very important all year round, we usually put more emphasis on strengthening the immune system and preventing colds and respiratory diseases in autumn and winter.
It is actually not possible to stimulate the functioning of the immune system, the term immune strengthening is misleading. Our body's defense against pathogens is a system that is made up of many different types of cells, molecules and processes, and it is also threatened by countless different microbes, and even an overly strong immune response is a dangerous disease. Because of this, it is difficult to determine exactly what the optimal state of the immune system is, and specifically influencing its functioning is a very complex task. A more accurate term is a properly functioning immune system, with which we can effectively defend against infections, so the goal is to maintain the balance and proper functioning of the system, to which we can contribute in several ways. Such e.g. developing a healthy lifestyle, which includes following a healthy and varied diet, getting the right amount and quality of sleep, regular exercise, regular hand washing and hand disinfection, receiving the necessary vaccinations, and avoiding smoking and excessive alcohol consumption.
In the autumn-winter period, it is worth mentioning that many people also classify warm, layered clothing here, but this is just a myth. Some viruses spread more during the winter simply because we spend more time in closed, crowded spaces, and the lower humidity and cold air are more favorable for them.
In addition, from the point of view of the proper functioning of the immune system, it is very important to maintain the optimal level of vitamins, minerals and trace elements necessary for the body. In the spring-summer period, this can be solved relatively easily by consuming a variety of seasonal vegetables and fruits, but in the autumn-winter period, it is worthwhile to help the protection with some kind of "immune-boosting" preparation .
A lot of vitamins, nutrients and trace elements are necessary for the proper functioning of the body, and in addition, many herbs have a beneficial effect on the functioning of our immune system. The most well-known immune-boosting substances include - without claiming to be exhaustive - for example vitamins C and D, but it is important to mention zinc, omega-3 fatty acids, and some medicinal plants can also have a beneficial effect.
Vitamin C is one of the best known and most commonly used vitamins. It has many properties that have a positive effect on the functioning of our immune system. It is known to be a strong antioxidant, that is, it helps prevent oxidative stress by binding free radicals. It supports the functioning of various immune cells, thereby enhancing protection against infections. It also plays an important role in the process of cell death, participates in the replacement of aged cells, and thus contributes to the healthy functioning of the immune system. According to some research, vitamin C taken regularly can reduce the chance of developing a cold and the duration of an already developed illness, while other studies show that it can alleviate the symptoms of some serious viral infections. When supplementing vitamin C, it is important to choose the right pharmaceutical form. In case of excessive vitamin C intake, the excess, unabsorbed vitamin leaves the body in the urine. That is why it is worth choosing liposomal or extended-release preparations, with which the uniform level of the vitamin can be maintained more easily and better utilization can be achieved.
Many people do not know, but zinc is essential for the functioning of the immune system. It not only promotes the absorption of certain vitamins, but also plays a major role in the formation and communication of immune cells, in inflammatory processes, and helps to prevent pathogens from entering the tissues. Zinc supplementation thereby reduces the duration of colds and, according to some research, may also have an antiviral effect. In addition to all this, it is worth paying attention to the amount taken in, because excessive zinc supplementation can affect the absorption of copper in our body.
Vitamin D
One of the most popular immune-boosting vitamins of recent times is vitamin D, which is used from infancy to support the healthy growth of bones and the normal functioning of the immune system. It helps the body's fight against pathogens and reduces inflammation, thus promoting the proper immune response. Although disputed by many, some research, including a 2019 randomized control trial, suggests that taking vitamin D may help prevent the development of respiratory infections, while the results of other studies show that vitamin D may improve the response to antiviral treatment in some serious viral infections. in case of. The daily dose of vitamin D supplementation normally ranges between 1000-4000 IU.
Many herbs have a positive effect on the immune system. They are not only helped by the vitamins they contain, but also by numerous compounds with medicinal effects. One of these is Astragalus membranaceus , also known as buckthorn or Chinese sage, which is a traditionally used herb native to Asia. Although so far only animal experiments have been conducted with it, according to long-standing experience, it also has anti-cancer, antioxidant, anti-inflammatory, antimicrobial, immunomodulatory and mild diuretic effects, which effects are due to the polysaccharides, triterpene saponins and flavonoids contained in it. In addition to all this, in combination with other herbs, it has a positive effect on the functioning of the immune system. Although, thanks to the experience gained during traditional use, it clearly has a beneficial effect on the functioning of the immune system, due to the lack of human clinical trials, we do not yet have sufficient data on the exact dosage, or on the possible side effects and interactions, so it is definitely worth seeking the advice of a specialist and being careful when using sea buckthorn when taking products containing
Clinical trials aimed at influencing the immune system are ongoing, as this could provide answers to the prevention and treatment of many diseases. Thanks to the tests, we learn new information about more and more compounds. Such is the immune-stimulating effect of omega-3 fatty acids. Although omega-3 is mainly known for its beneficial effects on the heart, according to some research, these compounds also play a major role in the functioning of the immune system: they strengthen the cell membrane, help the communication and functioning of macrophages, and promote the development of a strong immune response to a in case of infection. The body itself does not produce omega-3 fatty acids, so we have to take care of their replacement with appropriate nutrition and preparations.
Author: Dr. Júlia Mélypatakiné Dr. Áfra, specialist pharmacist
Sources:
https://blog.bioticsresearch.com/how-omega-3s-support-your-bodys-immune-response
https://www.sciencedirect.com/topics/medicine-and-dentistry/astragalus
https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
https://www.healthline.com/nutrition/immune-boosting-supplements#The-bottom-line
