Tips for a strong immune system
The immune system protects the body against potentially harmful substances. Antigens are large molecules found on the surface of cells, viruses, fungi, bacteria, and non-living substances such as toxins, chemicals, medications, and foreign matter. The immune system recognizes and eliminates antigens. Acquired immunity develops when the body encounters various antigens.
For the immune system to be able to carry out its task, sufficient intake of vitamins, minerals, trace elements, and antioxidants through food is required. This can only be achieved through a balanced and varied diet.
Probiotics, which form an important part of the gut flora, support the immune system originating in the intestinal mucosa. Probiotics should be taken both through food and as external supplements.
Another important factor for a strong immune system is sleep. 7-9 hours of quality sleep per night is necessary.
Our body is defended tirelessly by our immune system. However, defense units depend on supplies. Provide your immune system with the necessary building blocks — that is, micronutrients — for a solid foundation. Do not overload your body with too many calories. Belly fat and a high amount of saturated fat in the diet place unnecessary strain on the immune system.
STRENGTHENING THE IMMUNE SYSTEM
The immune system's ability to carry out its functions depends on an adequate supply of vitamins and trace elements. Immune system cells must be constantly "regenerated." For this reason, all substances necessary to strengthen the immune system must be continuously obtained in sufficient amounts through food.
THE NEED FOR AND SUPPLY OF IMMUNITY-SPECIFIC MICRONUTRIENTS
Vitamins and trace elements such as vitamin C, vitamin D, zinc, selenium, copper, folic acid, vitamin A, vitamin B2, and vitamin B12 contribute to the normal functioning of the immune system. Free radicals can be produced during immune reactions. Vitamin C, vitamin E, vitamin B2, zinc, selenium, copper, and manganese, which act as antioxidants, contribute to protecting cells against oxidative stress. The mucosa of the respiratory tract plays an important role as a barrier against all types of microbes. Vitamin A, vitamin B2, biotin, and niacin contribute to maintaining normal mucous membranes.
INCREASED MICRONUTRIENT REQUIREMENTS FOR CERTAIN ILLNESSES
The body's need for vitamins, trace elements, and many micronutrients may increase in certain illnesses. This need may not always be met through diet alone. Numerous vitamins, trace elements, and secondary plant substances are important for the immune system to function properly.
SUFFICIENT FRUIT AND VEGETABLE CONSUMPTION
Consuming 5 servings of fruit or vegetables per day is the basic recommendation of the German Nutrition Society. Our daily diet, however, is often quite different: a chocolate croissant for breakfast, a sausage sandwich for lunch, and a heavy meat dish for dinner will not please your immune system. With this kind of diet, the average amount of fruit and vegetables consumed does not even come close to what is recommended. Only half of Turkish society regularly consumes fruit, and only 13 out of every 100 people eat enough vegetables. According to nutrition reports, deficiencies are observed in the intake of some of the micronutrients the immune system needs.
INSUFFICIENT NUTRIENT INTAKE TIRES OUT THE BODY
Scientific research conducted in recent years has revealed an increasingly stronger link between an unbalanced diet and chronic illnesses such as obesity, diabetes, high blood pressure, heart disease, stroke, and cancer.
THE DEFENSE SYSTEM MENU
Although awareness of healthy eating is increasing in Turkey, many people still eat unhealthily. In fact, the rule is quite simple: as few processed products as possible, more fresh food. The foundation of the diet should consist of vegetables, meat, fish, eggs, and dairy products.
DO NOT EAT A ONE-SIDED DIET
Nutrient deficiency can have many causes. In addition to an unbalanced diet, there are other reasons that can prevent the body from being properly nourished. For example, the body may not fully absorb nutrients. Severe or recurrent infections in the body can also increase requirements. In some cases, it may not be possible to meet the requirement through food alone. In these cases, taking micronutrients in supplement form, in addition to a balanced diet, can be beneficial for supporting the immune system.
A healthy diet should contain sufficient energy and provide our body with all the nutrients necessary for life, such as vitamins, minerals, protein, fat, carbohydrates, fiber, and secondary plant substances. To meet this need, your diet should include not only seasonal fruits and vegetables, but also whole grain products. Variety in nutrition is desired, because each nutrient fulfills an important function.
Consume plenty of fluids such as herbal tea or mineral water. Certain foods such as ginger, pepper, sage, and cloves have antiseptic (antibiotic) effects. Ginger tea or sage tea with honey is considered beneficial for coughs.
STRENGTHEN YOUR IMMUNE SYSTEM WITH EXERCISE IN WINTER
Do not stop exercising when illnesses like the flu strike you. Exercise is very important for preventing illness beforehand and reducing the risk of infection.
Regular exercise strengthens not only your muscles but also your immune system. Even small units of movement develop the body's own defense system. One factor here is that exercise is effective against stress, which weakens the body's defenses.
However, do not put yourself under stress! Excessive exercise also reduces performance and the body's defense mechanism, making it easier for pathogens to enter the body.
RELAX AND UNWIND
Stress hormones such as cortisol are powerful opponents of the immune system. We become particularly susceptible to infections when stressed. Get enough regular sleep. Take advantage of relaxation techniques such as yoga, Tai Chi, or meditation.
Fresh air is very beneficial. You should air out your room frequently, especially in winter. The basic rule is to open the window three to four times a day for ten minutes.
You can benefit from my book "The Anti-Inflammatory Nutrition Guide" for more information on this and similar topics.