How does light smoking affect cardiovascular health. What are the risks associated with social smoking. Can occasional cigarette use lead to serious health problems. Is it possible to smoke safely in moderation.

The Misconception of “Safe” Smoking

Many individuals believe that smoking only a few cigarettes a day or indulging in social smoking during weekends is relatively harmless. This misconception is dangerous and potentially life-threatening. While it’s true that light or intermittent smoking may be less harmful than heavy smoking, it still poses significant risks to one’s health, particularly to the cardiovascular system.

According to Harvard Health Publishing, nearly one-quarter of all smokers fall into the categories of light or intermittent smokers. This trend has increased as public health campaigns have successfully reduced the overall number of adult smokers in America. However, the belief that light smoking is a safe alternative to heavy smoking is far from accurate.

Defining Light and Social Smoking

Light smoking typically refers to consuming only a few cigarettes per day, while social smoking involves smoking occasionally, often in social settings. These patterns of smoking are sometimes viewed as a transitional phase towards quitting completely. However, research indicates that many individuals maintain this pattern indefinitely, potentially exposing themselves to long-term health risks.

Cardiovascular Risks of Light and Social Smoking

The cardiovascular system is particularly vulnerable to the harmful effects of smoking, even in small amounts. Light and social smoking can lead to various heart-related issues, including:

• High blood pressure
• Cholesterol-clogged arteries
• Weakened aorta (aortic aneurysm)
• Premature death from cardiovascular disease

How much does light smoking increase the risk of heart disease? Studies have shown that smoking just one to four cigarettes a day can elevate the risk of heart disease almost as much as smoking a full pack daily. This startling fact underscores the importance of quitting smoking entirely, rather than simply reducing consumption.

Beyond the Heart: Other Health Hazards of Light Smoking

While cardiovascular risks are significant, light and social smoking can affect various other aspects of health. The list of potential health hazards is extensive and includes:

• Lung, esophageal, stomach, and pancreatic cancer
• Respiratory tract infections
• Delayed conception in women and poorer sperm function in men
• Slower recovery from injuries, including torn cartilage
• Increased risk of cataracts
• Greater frailty in older adults
• Reduced health-related quality of life

The increased risks associated with these conditions range from 50% for slower injury recovery to a staggering 500% increase for lung cancer in women. Additionally, light or intermittent smoking may contribute to chronic obstructive pulmonary disease (COPD), stroke, peripheral artery disease, and even breast cancer.

The Role of Nicotine Dependence in Light Smoking

One aspect that puzzles experts is the role of nicotine dependence in light and intermittent smokers. Nicotine, the most addictive substance in cigarette smoke, affects light smokers differently than heavy smokers. Some light smokers feel the need to smoke daily, while others can go extended periods without smoking but then experience sudden, intense cravings.

The physical symptoms of nicotine withdrawal, including drowsiness, irritability, difficulty concentrating, anxiety, and tobacco cravings, can be just as challenging for light smokers to overcome as they are for heavy smokers. This underscores the importance of recognizing that even light smoking can lead to addiction and the need for professional help to quit.

The Deception of Self-Perception Among Light Smokers

One of the most significant challenges in addressing light and social smoking is the smokers’ self-perception. Almost half of those who smoke only a few cigarettes a day or smoke occasionally don’t consider themselves smokers. This misperception leads to several problematic beliefs:

1. They don’t believe their smoking poses much risk to their health
2. They feel they can quit smoking anytime they want
3. They often don’t disclose their smoking habits to healthcare providers

These beliefs are not only incorrect but also dangerous. By not acknowledging their smoking status, these individuals miss out on critical health interventions and support that could help them quit and improve their overall health.

Strategies for Quitting Light and Social Smoking

Quitting smoking is a highly individual process, and the difficulty can vary greatly among light and intermittent smokers. Some find it easier to quit than heavy smokers, while others struggle just as much. While there aren’t formal guidelines specifically for light and social smokers, several strategies can be effective:

Nicotine Replacement Therapy

For light, daily smokers, nicotine replacement therapy may be appropriate. Dr. Schane, a certified tobacco treatment specialist, recommends that light or social smokers keep nicotine gum handy for when they feel the urge to smoke. This approach can help manage cravings and reduce the likelihood of smoking.

Medication Options

The use of quit-smoking medications such as varenicline (Chantix) or bupropion (Zyban) for very light or social smokers depends on individual circumstances. These medications can be effective in reducing cravings and withdrawal symptoms, but their use should be discussed with a healthcare provider.

Addressing the Impact on Others

Light and social smokers who don’t believe their smoking is harmful to their own health may be motivated to quit by understanding the impact of secondhand smoke on others. Passive smoking, or inhaling smoke from others’ cigarettes, cigars, or pipes, carries a well-defined set of health hazards similar to those from direct smoking.

The Importance of Complete Cessation

While reducing smoking is a step in the right direction, the ultimate goal should be complete cessation. Quitting smoking entirely is the best action for long-term health. The benefits of quitting begin almost immediately and continue to accrue over time, reducing the risk of various smoking-related diseases and improving overall quality of life.

How quickly can health improve after quitting smoking? Within just 20 minutes of the last cigarette, heart rate and blood pressure begin to drop. Within 12 hours, carbon monoxide levels in the blood return to normal. Over the following weeks, months, and years, the risk of heart attack, stroke, and various cancers continues to decrease.

Overcoming the Social Aspect of Smoking

For many light and social smokers, the act of smoking is closely tied to social situations. This association can make quitting particularly challenging. To overcome this hurdle, consider the following strategies:

• Develop alternative social activities that don’t involve smoking
• Practice saying “no” to cigarette offers in social settings
• Seek support from friends and family in your quit attempt
• Consider counseling or support groups specifically for smokers

By addressing both the physical addiction and the social habits associated with smoking, light and social smokers can increase their chances of successfully quitting for good.

The Role of Healthcare Providers in Addressing Light Smoking

Healthcare providers play a crucial role in identifying and assisting light and social smokers. However, these individuals often fly under the radar during routine health screenings. When asked, “Are you a smoker?” or “Do you smoke?” they frequently answer “No,” missing an opportunity for intervention and support.

How can healthcare providers better address light and social smoking? Implementing more nuanced screening questions can help identify these smokers and provide appropriate guidance. For example, asking about occasional smoking or smoking in social situations may reveal patterns that the patient doesn’t consider “real” smoking.

Once identified, healthcare providers can offer tailored advice and support, including:

• Education about the risks of light and social smoking
• Personalized quit plans
• Referrals to smoking cessation programs
• Follow-up support to monitor progress and address challenges

By taking a proactive approach, healthcare providers can play a significant role in reducing the prevalence of light and social smoking and its associated health risks.

The Economic and Social Impact of Light Smoking

While the health consequences of light and social smoking are clear, it’s also important to consider the broader economic and social impacts. Even occasional smoking contributes to:

• Increased healthcare costs for individuals and society
• Lost productivity due to smoking-related illnesses
• Environmental damage from cigarette production and disposal
• Perpetuation of smoking culture, potentially influencing others to start or continue smoking

How does light smoking affect healthcare costs? While the individual financial burden may be less than that of heavy smokers, the cumulative effect of many light smokers can still significantly impact healthcare systems. Additionally, the misconception that light smoking is safe may lead to delayed health interventions, potentially resulting in more severe and costly health issues in the long term.

Future Directions in Light and Social Smoking Research

As the prevalence of light and social smoking continues to rise, more research is needed to understand its long-term effects and develop targeted interventions. Some areas for future study include:

• Long-term health outcomes of persistent light and social smoking
• Effectiveness of various cessation strategies specifically for light smokers
• The role of e-cigarettes and other alternative nicotine delivery systems in light smoking patterns
• Psychological and social factors that contribute to the maintenance of light smoking habits

What advancements can we expect in light smoking cessation techniques? As research progresses, we may see the development of more tailored approaches to helping light and social smokers quit. This could include specialized nicotine replacement therapies, targeted behavioral interventions, or even technological solutions like smartphone apps designed to address the unique challenges faced by this group of smokers.

In conclusion, while light and social smoking may seem less harmful than heavy smoking, the risks to cardiovascular health and overall well-being are significant. Recognizing the dangers of even occasional cigarette use is crucial for public health. By dispelling the myth of “safe” smoking and providing appropriate support and interventions, we can work towards a future where all forms of tobacco use are recognized as hazardous and where complete cessation is the universal goal.

Light and Social Smoking Carry Cardiovascular Risks – Harvard Health Publishing

Image: iStock

Light smoking isn’t as bad as heavy smoking, but it still harms the heart and body. If you quit smoking completely, your health will benefit.

I’m not really a smoker. I only smoke a few cigarettes a day, or when I go out on the weekend.” This thought process is common among light smokers. However, if you think you are doing your heart and lungs a favor by smoking only “a little,” think again. 

Light or intermittent smoking may be safer for you than heavy smoking, but they still cause plenty of harm. Quitting smoking completely is the best action for your help.Public health campaigns have reduced the number of American adults who smoke. Along with that decline has come an increase in the number of light and now-and-then smokers. 

Experts long believed that smokers used light or intermittent smoking as a bridge to quitting smoking completely. But it’s becoming clear that more and more smokers continue this pattern indefinitely — almost one-quarter of all smokers today fall into these categories.

Light smokers and intermittent smokers (sometimes called social smokers) often fly under the radar of doctors and others in a position to help them quit smoking completely. When asked “Are you a smoker?” or “Do you smoke?” they often answer “No.”

Hazards of light smoking

Here’s the long list of health hazards associated with light and intermittent smoking:

• heart disease due to high blood pressure and cholesterol-clogged arteries

• weakened aorta (an aortic aneurysm)

• premature death from cardiovascular disease

• lung, esophageal, stomach, and pancreatic cancer

• respiratory tract infections

• delayed conception in women and poorer sperm function in men

• slower recovery from torn cartilage and other injuries

• cataract

• increased frailty in older men and women

• poorer health-related quality of life.

The risks range from a 50% increase for slower recovery from torn cartilage to a 500% increase for lung cancer in women. Light or intermittent smoking may also contribute to chronic obstructive pulmonary disease (chronic bronchitis or emphysema), stroke, peripheral artery disease, breast cancer, and other conditions.

One aspect of light and intermittent smoking that puzzles experts is the role of nicotine dependence. Nicotine is the most addictive substance in cigarette smoke. 

The physical symptoms of nicotine withdrawal (which include drowsiness, irritability, difficulty concentrating, anxiety, and craving for tobacco) are what prompt smokers to reach for a cigarette again and again. Some light smokers feel the need to smoke every day. Others can go days or even weeks without smoking, but then experience a deep, sudden urge to do it.

Quitting smoking for good

Almost half of people who have only a few cigarettes a day, or who smoke only now and then, don’t consider themselves to be smokers, don’t believe that it poses much of a risk to their health, and feel they can quit smoking any time they want. They are wrong on all counts. Smoking one to four cigarettes a day, for example, increases the risk of heart disease almost as much as smoking a pack a day. Telling yourself, and your doctor, that you aren’t a smoker doesn’t negate these hazards, and it does keep you from getting help to quit smoking completely.

When it comes to quitting smoking, everyone is different. Some light and intermittent smokers have an easier time quitting than heavy smokers, while others find it just as difficult.

There aren’t any formal guidelines to help light and intermittent smokers quit. Nicotine replacement may be appropriate for light, everyday smokers. “I encourage my patients who are light or social smokers to keep nicotine gum handy for when they feel the urge to smoke,” says Dr. Schane, a certified tobacco treatment specialist. Whether other quit-smoking medications, such as varenicline (Chantix) or bupropion (Zyban), are appropriate for very light or social smokers depends on the individual.

Light and social smokers who believe that their smoking isn’t harmful to their own health may be moved to quit smoking by messages that their smoke harms others. Passive smoking — inhaling smoke from others’ cigarettes, cigars, or pipes — has a well-defined set of hazards that are similar to those from smoking.

While movies, ads, and tobacco companies try to make smoking look cool, “it’s time to stress the socially unacceptable aspects of smoking,” says Dr. Schane.

How to prevent infections – Harvard Health

Infections are caused by microscopic organisms known as pathogens—bacteria, viruses, fungi, or parasites—that enter the body, multiply, and interfere with normal functions. Infectious diseases are a leading cause of illness and death in the United States and around the world. For certain people–particularly those with underlying illnesses like heart disease or cancer, those who have serious injuries, or those who are taking medications that weaken the immune system—it’s more difficult to avoid getting sick with an infection. Living in an affluent country like the United States, the threat we face from deadly viruses, bacteria, and parasites can seem remote, but these infectious microbes are ever present among us, according to Dr. Michael Klompas, writing in the Harvard Medical School Special Health Report Viruses and Disease. Dr. Klompas is an infectious disease specialist at Harvard-affiliated Brigham and Women’s Hospital. However, for most healthy people, following a few basic principles can go a long way in helping to prevent infections.

Understanding how infections are transmitted can help you avoid getting sick

Not long ago, no one understood that infectious diseases were caused by tiny organisms that moved from person to person. Even now, although we know that microscopic living microbes cause disease, how they do so is not always obvious. But we do know that most microbes enter through openings in the body—our noses, mouths, ears, anuses, and genital passages. They can also be transmitted through our skin through insect or animal bites. The best way to prevent infections is to block pathogens from entering the body.

Good hygiene: the primary way to prevent infections

The first line of defense is to keep germs at bay by following good personal hygiene habits. Prevent infection before it begins and avoid spreading it to others with these easy measures.

• Wash your hands well. You probably wash your hands after using the bathroom, before preparing or eating food, and after gardening or other dirty tasks. You should also wash up after blowing your nose, coughing, or sneezing; feeding or stroking your pet; or visiting or caring for a sick person. Wet your hands thoroughly. Lather up with soap or cleanser, and rub it into the palms and backs of your hands and your wrists. Be sure to clean your fingertips, under your nails and between your fingers. Rinse under running water. Dry your hands and wrists thoroughly.
• Cover a cough. Cover your mouth and nose with a tissue when you sneeze or cough, then dispose of it. If no tissue is handy, cough or sneeze into your elbow rather than into your hands.
• Wash and bandage all cuts. Any serious cut or animal or human bite should be examined by a doctor.
• Do not pick at healing wounds or blemishes, or squeeze pimples.
• Don’t share dishes, glasses, or eating utensils.
• Avoid direct contact with napkins, tissues, handkerchiefs, or similar items used by others.

Practice good food-safety techniques to avoid getting sick

Although most cases of food-borne infection are not dangerous, some can lead to serious medical conditions, including kidney failure and meningitis. You can prevent infections by food-borne pathogens in your household by preparing and storing foods safely. The following precautions will help kill microbes that are present in the food you buy and help you avoid introducing new microbes into your food at home:

• Rinse all meat, poultry, fish, fruits, and vegetables under running water before cooking or serving them.
• Wash your hands with soap and water before and after you handle raw meat.
• Separate raw foods and cooked foods. Don’t use the same utensils or cutting boards with cooked meat that were used to prepare the raw meat without washing between uses.
• Cook foods thoroughly, using a meat thermometer to ensure that whole poultry is cooked to 180° F, roasts and steaks to 145° F, and ground meats to 160° F. Cook fish until it is opaque.
• Defrost foods only in the refrigerator or in the microwave.

Whether you are young or young at heart, getting vaccinated is an essential part of staying healthy. Many serious infections can be prevented by immunization. While vaccines may cause some common side effects, such as a temporarily sore arm or low fever, they are generally safe and effective.

Vaccinations are essential if you are to avoid getting sick

Consult your health care provider regarding your immunization status. In general:

• Children should receive the recommended childhood vaccinations.
• Adults should make sure their vaccinations are up to date.
• When traveling abroad, check with your health care provider about additional immunizations.
• Make sure your pet’s vaccinations are up to date, too. In addition to protecting your pet, this will also protect you and your family.

Take travel precautions

If you are planning a trip, ask your doctor if you need any immunizations. Discuss your travel plans with your physician at least three months before you leave.

• If you are traveling to an area where insect-borne disease is present, take and use an insect repellent containing DEET. In many tropical regions, mosquitoes can carry malaria, dengue, yellow fever, Japanese encephalitis, or other serious infections.
• Get your shots before you leave the United States. Avoid getting any unnecessary shots, immunizations, or tattoos abroad. Needles and syringes (even the disposable ones) are reused in some parts of the world.
• Do not consume ice while traveling. Freezing does not kill all water-borne infectious microbes.
• Drink only bottled drinks—such as soft drinks or bottled water—that have secure caps. Be aware that some fruit juices may be made with impure local water.
• Boil all tap water before drinking or drink only bottled water; use bottled or boiled water to brush your teeth.
• Do not eat uncooked vegetables, including lettuce; do not eat fruit you haven’t peeled yourself.
• Do not consume dairy products (milk may not be pasteurized).

How to prevent infections by sexual transmission

The only sure way to prevent sexually transmitted diseases is to not have sexual intercourse or other sexual contact. That’s not an option for most people, so the next best choice is to follow these safer sex guidelines:

• Engage in sexual contact only with one partner who is having sex only with you.
• Both you and your partner should be tested for HIV and other sexually transmitted diseases.

If you do have sex with a new partner, make sure the partner is tested, and take the following precautions:

• For vaginal sex, use a latex or polyurethane condom or a female condom.
• For oral sex, use a latex or polyurethane male condom or a female condom.
• For anal sex, use a latex or polyurethane male condom.

Avoiding bug-borne pathogens

Both mosquitos and ticks are carriers of viruses and bacteria. And both have been associated with serious epidemics in the last decade.

While it’s true that most mosquitoes in northern climates don’t transmit disease, some do. Within one decade, West Nile virus has spread throughout the United States and parts of Canada. Several other forms of mosquito-borne encephalitis are also carried by mosquitoes in North America. Tropical diseases pose a threat if the mosquitoes that carry them hitch a ride in boats or expand their range northward from Central America.

Ticks are widespread and can transmit a variety of diseases, including Lyme disease and many others. They live in grassy and brushy areas and are most prevalent during wet seasons. A common hiding place is in wet leaves. They often infest animals, including field mice and deer. And they may be transported into your home by your pets.

The following can help prevent infections from bug bites:

• Use insect repellents approved by the Environmental Protection Agency, including those containing DEET, picaridin, or oil of lemon eucalyptus. If mosquitoes are biting you, reapply the repellent.
• Limit outdoor activity during peak mosquito hours of early morning and evening.
• Drain any standing water near your home to prevent mosquitoes from breeding.
• Check your neighborhood and pick up trash, discarded cans, bottles, and other containers that can contain enough water to allow mosquitoes to breed.
• If you plan to spend time in an area where ticks are common (even your back yard), wear light-colored clothing so ticks can be spotted and removed before they attach. When hiking on trails, stay in the center of the trail to avoid picking up ticks from bushes and brush. When you return, check your clothing and body for ticks. Check your pet before allowing it indoors.
• If a tick has attached itself to you or your pet, grasp it firmly with tweezers close to the tick’s mouth and pull steadily. Cleanse the area of the tick bite thoroughly with antiseptic. Watch the area closely for a couple of weeks for signs of rash or swelling.

Using animal-control to prevent infections

Controlling the population of mice or rats in and near your home can help you avoid pathogens spread by rodents and also help control the population of ticks that spread disease. Rodents can harbor a number of pathogens, including lymphocytic choriomeningitis virus, leptospirosis, plague, and hantavirus. Other wild animals can also transmit rabies and other infections. The following measures can help you avoid getting sick from diseases transmitted by animals:

• Keep food and garbage in covered, rodent-proof containers.
• Seal holes and cracks in your home to deter rodent access.
• Clear brush and junk away from the foundation of your home.
• Do not stir up dust in rodent-infested areas. Instead, wet-mop or sponge the area and treat with disinfectant.
• When outdoors, do not disturb rodent burrows or handle rodents.
• If your rodent problem is severe or persistent, consult a pest control expert.
• Stay clear of wild animals. Many wild animals, including raccoons, skunks, bats, foxes, and coyotes, can spread rabies to humans by biting. Keep your pets away from wild animals, too. Dogs, cats, or any other type of warm-blooded animal can pick up rabies from wild animals and pass rabies along to people.

– By Beverly Merz
Executive Editor, Harvard Women’s Health Watch

Image: marieclaudelemay/Getty Images

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Effective ways to improve immunity

The immune system protects the body from the penetration of foreign bacteria, viruses and proteins. It destroys its own defective cells, which can give rise to oncology. The immune system is complex. Its work is not fully understood, but it has long been known that normal functioning depends on vitamins.

How vitamins affect immunity

Vitamins are biologically active substances with a small molecular weight. They are necessary for a person to maintain metabolic processes. Vitamins are involved in biochemical reactions occurring in cells and act as catalysts or coenzymes. Their role is to speed up or maintain the rate of a reaction between other substances. Therefore, protein synthesis and the production of many cell components depend on their presence.

Proteins are an important component of immunity, they are:

• is part of an antibody that blocks foreign microorganisms;
• help to form a zone of inflammation so that the infection does not get into other tissues;
• regulate the rate of reproduction of immune cells;
• are involved in allergic reactions;
• protect organs from attack by the immune system and the development of autoimmune reactions.

If a person does not get the right amount of vitamins, there is less protein, and these functions are impaired.

Why does hypovitaminosis occur? These conditions occur with insufficient intake or with an increased need of the body for biologically active substances.

Hypovitaminosis can occur with malnutrition, lack of vegetables and fruits in the diet. Immunity suffers in people who adhere to a mono-diet for a long time and limit the use of certain food groups. Not everyone takes into account the change in the need for vitamins with a certain diet. By increasing the amount of protein food in the menu, you need to further increase the content of vitamin B6, and if you are a vegetarian, take additional vitamin B12. Otherwise, the immune system will fail and the number of colds will increase, chronic diseases will more often remind of themselves.

Development of hypovitaminosis is promoted by:

• long-term infectious diseases;
• recovery period;
• pregnancy and lactation;
• digestive diseases;
• lack of sunlight;
• hard physical labor.

Therefore, doctors prescribe drugs to increase immunity for all people at risk.

Is it possible to strengthen the immune system with nutrition

If a person is looking for a way to increase immunity, he often starts with traditional methods or tries to adjust his diet. Some medicinal plants are able to improve nonspecific protective factors, increase the production of interferon proteins. These properties are possessed by products based on echinacea (for example, Nairin echinacea ), birch fungus, chamomile, eleutherococcus (e.g. eleutherococcus extract ) and thyme. In folk medicine, there are many recipes for preparing decoctions, infusions from these plants at home. But there is no scientific data confirming the high effectiveness of these funds.

Herbal extracts used in traditional medicine, but in precise dosages, can be purchased in the form of tablets and ready-made solutions. These drugs belong to the group of immunostimulants. They provide support for the body during the season of respiratory diseases, help to quickly recover from illness and improve overall well-being.

The main source of vitamin compounds is food. It is believed that a healthy adult can provide the body with the necessary components and strengthen the immune system if the diet is varied and balanced.

There are guidelines for each type of vitamin for adults and children and pregnant women. In special tables, you can find information about the content of nutrients in 100 g of certain products. After counting, they determine what food and how much to eat per day in order to strengthen their immunity.

The disadvantage of this method is that the content of useful substances differs from standard tables, and some vitamins are destroyed after cooking. Therefore, an adult will need to eat a few kilograms of cabbage or currants a day to get the right amount of ascorbic acid.

When to take vitamins

Deterioration of the immune system is associated with the end of the winter season, but the body needs support all year round. Vitamin preparations do not need to be drunk constantly, it is enough to strengthen the immune system in critical periods:

• in autumn before the rise in the incidence of colds and in winter;
• after ARVI or other infection;
• when planning pregnancy or lactation;
• before a long journey and change of time zones or climatic zones;
• after treatment for a chronic disease;
• for prolonged or frequent alcohol use;
• while following a strict diet.

Immunity suffers from hormonal changes that occur in women at different periods of life. Its strengthening depends not only on the correct basic treatment, but also on the use of vitamin preparations.

TOP-5 vitamins to strengthen the immune system

Not all preparations help to raise the function of the defense system. Research has identified vitamins that boost immunity and promote health. They are available in the form of separate drugs that can be used independently at home. But so that an effective remedy does not bring harm, before spending money on it, you need to consult a doctor. It will help to determine what substances are missing and in what dosage it is better to take them.

Vitamin D

In the first place among the means to strengthen the immune system vitamin D , or calciferol. Its production occurs in the skin under the influence of ultraviolet radiation in all adults. But in the winter season, in the northern latitudes, where there is little sunlight, the body lacks calciferol. Due to hypovitaminosis, immunity decreases, calcium absorption worsens, and osteoporosis may develop. In children, vitamin deficiency leads to rickets. The functions of vitamin D are different. With its participation, antitumor immunity is carried out; several clinical studies have been conducted, according to which, with a normal content of vitamins D, the risk of developing, for example, bowel cancer is reduced by almost four times. Currently, the possibility of using vitamins of this group in the treatment of psoriasis, osteoporosis, overweight, cardiovascular diseases is being investigated; Vitamin D is used to reduce age-related changes in tissues, prevent such serious diseases as Alzheimer’s disease, various types of dementia and diseases that destroy the nerve sheath, muscle weakness, etc.

On your own (at home) you can increase the content of calciferol with fish oil by eating a large amount of wild-raised sea fish, eggs (yolk), dairy products, algae, caviar, corn oil, some types of wild mushrooms. The highest content in salmon and cod liver. Adults can use complexes that contain cholecalciferol and calcium to improve immunity and maintain bone mineral density.

Group B

Group B vitamins include several types of substances. It has been proven that vitamins B2, B6, B12 provide an increase in immunity. At home, they can be obtained from animal products: milk, eggs, liver, cereals, legumes, nuts, meat, seafood, potatoes.

The effect on the immune system is the ability to improve antimicrobial protection, increase the production of T and B-lymphocytes that fight pathogenic microorganisms.

Beautiful and healthy skin, normal vision, in combination with B9 it improves blood formation processes. it stimulates the formation of adenositrium phosphoric acid – “gasoline” for the work of cells. Lack of vitamin B2 ( riboflavin ) manifests itself in the form of digestive disorders, the development of conjunctivitis, stomatitis, seborrheic dermatitis. If there is little B2 in the body, this is manifested by a tendency to frequent infectious diseases. In HIV patients, hypovitaminosis accelerates the transition of the disease to a more severe stage.

To strengthen the immune system, vitamin preparations of group B are produced in the form of individual products of each type or ready-made complexes of 2 or more components (for example, Superum ). In some cases, for a quick effect, the doctor may prescribe an injection solution.

Tocopherol, or vitamin E

An effective way to get your daily dose of tocopherol is to eat seeds, nuts and vegetable oils daily. But the need for the vitamin is enhanced by a large amount of polyunsaturated fatty acids in the diet, which are found in marine fish and seafood.

Strengthening the immune function with tocopherol occurs by increasing the antioxidant protection of cell membranes. It enhances the body’s ability to withstand the destructive influence of harmful environmental factors, viruses. This vitamin helps to increase the production of antibodies and also blocks the reproduction of tumor cells. Most often, its effect is enhanced by ascorbic acid and retinol, which together form an antioxidant complex.

Ascorbic acid

When the first signs of a cold appear, ascorbic acid , or vitamin C, helps to quickly strengthen the immune system. It can be found in most products of plant origin:

• sauerkraut;
• currant;
• spinach;
• sweet pepper;
• tomatoes;
• rosehip;
• citrus fruits.

But ascorbic acid is destroyed when heated to 60°C, so thermally processed food, tea is no longer able to support the immune system. A good way is to use ready-made preparations in which the exact dosage of the active substance is known.

Vitamin C enhances the production of all types of antibodies, increases the activity of macrophage cells that absorb foreign microorganisms and dangerous substances. It helps to strengthen the vascular wall, normalizes metabolic processes in the liver and neutralizes toxins in it.

Vitamin A

Studies have shown that retinol or vitamin A enhances the synthesis of interleukin proteins. They stimulate the division of T-lymphocytes. These cells are active participants in immune responses, they detect and destroy viruses and bacteria, fight tumor cells. The use of retinol preparations can increase resistance to infections, speed up recovery and provide antioxidant protection.

Retinol can be found in common products. It is found in large quantities in carrots, eggs, cod liver, milk and butter. It is abundant in sage, basil, paprika and hawthorn.

Complex or single

If the doctor notices signs of hypovitaminosis, he will prescribe a certain type of vitamin preparation. For example, osteoporosis requires calciferol, but to improve the effect it is used together with calcium. People who often suffer from viral conjunctivitis will be prescribed pyridoxine. But some substances work better when they are used in one tablet. This refers to the antioxidant complex of vitamins A, E and C. It can be used both for the prevention of a decrease in immunity, and at the stage of recovery.

The need for biologically active substances varies depending on age, gender, comorbidities. Therefore, doctors can recommend ready-made multivitamin complexes. They have a balanced composition, take into account the individual characteristics of the body and will help to resist many diseases.

Five ways to strengthen immunity – Health Olympus

Immunity (in the broad sense of the word) is the ability of an organism to maintain its natural genetic composition and fight against foreign agents that try to harm it. Every fall and winter, our immunity is put to the test, and hundreds of thousands of people pass this C-A exam by coughing, sneezing, or lying in bed with a high fever. In addition, with weak immunity or malfunctions in immune reactions, a person may experience chronic fatigue syndrome, pain in the joints and muscles, prolonged fever, allergic reactions, skin rashes, etc.

Simplifying somewhat, we can say that if you get sick no more than 1-2 times during autumn and winter, and easily tolerate the flu or other colds, your immunity is in relative order. If you don’t get sick at all in winter, then you have excellent immunity, and if you get sick 4-6 times a year or more, then it makes sense for you to seriously take care of your health and try to strengthen your body’s defense system. Of course, the best way to strengthen immunity is to contact an immunologist who can fully analyze your body and select the appropriate treatment. But keep in mind that passive treatment is always less effective than the active life position of a patient who is ready to make efforts to improve his health. In addition to pills and injections, behavioral factors and a person’s lifestyle play a crucial role in strengthening immunity. We list them briefly and reveal the features of the application.

1. Physical activity

Our ancestors lived in the bosom of nature, without steam heating and rubber shoes. They could run through the forest for hours in the rain and snow in search of food – and yet they remained healthy. It is regular physical efforts that strengthen and activate the body’s defenses, repelling the attacks of harmful viruses and bacteria. Accordingly, you can also use this factor by regularly (2-3 times a week) doing physical education and sports of moderate strength.

2. Complete nutrition

Antibodies are substances that neutralize harmful microbes, they are inherently proteins, so for strong immunity you need a complete protein food containing a full set of essential amino acids. For ordinary people, this is meat, poultry and fish, and for vegetarians, legumes, nuts and seeds.

Good functioning of the immune system also requires vitamins (primarily groups C, B, A and E), which can be obtained from fresh vegetables, fruits and vegetable oils, and trace elements zinc and selenium, which are necessary for immunity, from seafood, legumes, brazil nuts and cashews. IMPORTANT: the content of selenium in brazil nuts is so high that it should be taken with great care, no more than 5-6 nuts per day!

3. Full sleep

It may seem strange, but prolonged sleep has a very beneficial effect on the immune system. During sleep, restoration and energization of all systems of the human body, including the immune system, take place. Therefore, you should not take time off sleep for your work or the Internet: you will lose more than you gain.

4. Stress management

The discoverer of the phenomenon of stress, Nobel laureate Hans Selye proved that the effect of stress on immunity is complex. Weak and short-term stress enhances the body’s defenses, but long-term and strong stress, on the contrary, depresses and devastates the immune system, which contributes to the development of chronic diseases. Recent studies show that positive thinking and the ability to not let harmful stress into your brain not only reduce the number of diseases, but also contribute to a person’s longevity. Due to the importance of this factor, we will devote a separate article to this topic in the near future, but for now let’s move on to the fifth way to strengthen immunity – hardening.

5. Tempering procedures

This method of maintaining good health and resisting any ailments has been known in Rus’ for a long time. Hundreds of years ago, our ancestors surprised foreigners by jumping from a steam bath into a snowdrift or icy water, and in our times, hundreds of thousands of people fall into an ice hole on Epiphany without getting sick. Another thing is that you need to harden yourself “wisely”, avoiding extreme stress on the body – after all, not every person’s body can endure swimming in ice water. There is another, more gentle way of hardening: a gradual decrease in water temperature by 1 ^to C when dousing every week – but it requires a lot of patience and takes 2-3 months.

Fortunately, modern medicine has developed innovative hardening technologies that can significantly strengthen immunity in 2-3 weeks.