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 destroys antigens. Acquired immunity develops when the body is exposed to various antigens.
For the immune system to perform its function, it is necessary to obtain adequate amounts of vitamins, minerals, trace elements, and antioxidants from food. This can only be achieved through a balanced and varied diet.
Probiotics, which make up a significant part of the intestinal flora, support the immune system originating from the intestinal mucosa. Probiotics should be obtained both through food and, additionally, through outside supplementation.
Another important factor for a strong immune system is sleep. Getting 7-9 hours of quality sleep per day is necessary.
Our body is tirelessly defended by our immune system. However, the defense forces depend on their supplies. Provide your immune system with the building blocks — that is, the micronutrients — it needs for a solid foundation. Don't overload your body with calories. Belly fat and a diet high in saturated fat place unnecessary strain on the immune system.
Strengthening the immune system
The immune system's ability to perform its functions depends on an adequate supply of vitamins and trace elements. Immune system cells must be continuously "regenerated." For this reason, all the substances necessary to strengthen the immune system must be continuously obtained in sufficient amounts through food.
The need for and supply of immune-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 kinds of microbes. Vitamin A, vitamin B2, biotin, and niacin contribute to maintaining normal mucous membranes.
Increased micronutrient requirements for certain diseases
The body's need for vitamins, trace elements, and many micronutrients may increase in certain diseases. This need cannot always be met through diet alone. Many vitamins, trace elements, and secondary plant substances are important for the proper functioning of the immune system.
Adequate consumption of fruit and vegetables
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 satisfy your immune system. With this kind of diet, the average amount of fruit and vegetables consumed doesn't come anywhere close to the recommended amount. Only half of Turkish society consumes fruit regularly, and only 13 out of every 100 people eat enough vegetables. According to nutrition reports, deficiencies are seen in the intake of certain micronutrients that the immune system needs.
Insufficient nutrient intake wears down the body
Scientific research conducted in recent years has revealed an increasingly strong connection between an unbalanced diet and chronic diseases such as obesity, diabetes, high blood pressure, heart disease, stroke, and cancer.
A menu for the defense system
Although awareness of healthy eating is gradually increasing in Turkey, many people still eat unhealthily. In fact, the rule is quite simple: as few processed products as possible, and more fresh food. The foundation of the diet should consist of vegetables, meat, fish, eggs, and dairy products.
Don't eat a one-sided diet
There can be many causes of nutrient deficiency. In addition to an unbalanced diet, there are other reasons the body may not be properly nourished. For example, the body may not fully absorb nutrients. Severe or recurring infections in the body can also increase the body's requirements. In some cases, it may not be possible to meet these requirements through food alone. In such cases, taking micronutrients as supplements, in addition to a balanced diet, can be beneficial for supporting the immune system.
A healthy diet should contain adequate 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 the diet is desirable, because every nutrient serves 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) properties. Ginger tea or sage tea with honey is considered beneficial for coughs.
Strengthen your immune system with exercise during the winter months
Don't stop exercising when illnesses like the flu catch up with you. Exercising is very important for preventing illness in advance and reducing the risk of infection.
Regular exercise strengthens not only your muscles but also your immune system. Even small units of movement improve the body's own defense system. One of the factors here is that sport is effective against stress, which weakens the body's defenses.
However, don't 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 especially vulnerable to infections when we are stressed. Get adequate, regular sleep. Take advantage of relaxation techniques such as yoga, Tai Chi, or meditation.
Fresh air is very beneficial. You should ventilate your room frequently, especially in winter. The basic rule is to open the window three to four times a day, for ten minutes each time.
Dr. Hüseyin NAZLIKUL, M.D., PhD.
President of IFMANT = International Federation of Medical Associations for Neural Therapy
President of the Scientific Neural Therapy Regulation Association