Germs flying in the air, such as swine flu and the Corona virus coming from China, continue to worry us all. And as the weather gets colder, the number of people complaining about colds also increases. Many people are walking around with handkerchiefs in their hands and red noses. So is the common cold really caused by "cold"? Actually, not exactly. There are various microorganisms around us that cause colds in every season. It may cause an epidemic in some spring, some autumn, and some winter seasons. Situations such as turning to closed areas due to cold weather, decreased movement of intranasal hairs, and cracks in the skin are effective in winter months being associated with diseases. Because the skin and nasal hairs have a preventive role in the entry of microorganisms into your body, cold weather reduces these properties.
After the flu virus enters the body, it manifests itself with symptoms such as high fever, headache, weakness, runny nose, and dry cough. The virus can be transmitted from person to person very quickly and easily through the respiratory secretions of people carrying flu microbes or through items shared with other individuals.
It is very important to have a strong immune system to protect yourself from diseases. Reasons such as inadequate and unbalanced nutrition, lack of fluid intake, busy work life, stress, smoking, and insomnia prevent your immune system from functioning properly and cause you to get sick more easily.
So, how can you strengthen your immune system? ?
Food plays a big role in keeping your immunity strong. Studies support that taking 1-4 grams of vitamin C reduces the severity and duration of flu complaints. Especially during this period, you should pay attention to consuming foods containing sufficient vitamin C. In addition to vitamin C, vitamins A and E; Minerals such as selenium and zinc, some fatty acids and protective chemicals (phytochemicals) naturally found in plants are effective in ensuring the continuity of immune system functions. Vitamin C in parsley, pepper, citrus fruits, kiwi, strawberry, rosehip; carrots, apricots, milk, egg yolk, fish, vitamin A and vegetable oils, walnuts, hazelnuts, ba Hard-shelled fruits such as lemon juice are foods rich in vitamin E. Not neglecting to consume meat, chicken and fish containing zinc is effective in reducing the severity of the disease and shortening its duration. Foods containing sulfur, such as garlic, contain phytochemicals. It has an antioxidant effect by increasing antioxidant enzymes and contributes to the immune system. Consumption of onion and garlic, propolis supplements, and black elderberry extract are also effective methods in reducing the severity of the disease.
Blueberries, one of today's popular fruits, have more positive effects on the immune system than other fruits and vegetables, with the high amounts of vitamin C, vitamin E and beta carotene (the precursor of vitamin A) they contain. With its antioxidant properties, it strengthens the immune system and protects you against many chronic diseases that may occur. You can use blueberries fresh or dried, or brew the dried form and drink it as tea. Of course, it is very important that you eat enough protein as well as fresh vegetables and fruits.
While including these foods in your daily diet, drinking rosehip tea, green tea, linden or lemon tea will also help support your immunity. You should also pay attention to your water consumption. The moistness of respiratory cells provides resistance to the effects of virus-carrying droplets. You should take care to drink 2-2.5 liters (10-12 glasses) of water daily.
While the foods and drinks we mentioned support your immunity, situations such as stress, smoking, lack of exercise, fatigue and insomnia suppress it. It makes your body vulnerable to diseases. Although it may seem impossible to stay away from these in your busy work or school life, you should pay attention to them to protect yourself from diseases. You should not forget that when you get sick, much more of the time you spend on exercising or getting enough sleep is lost as labor and time. Completing sufficient sleep time is important for the renewal of many other systems in our body, including the immune system. You should not forget to set your bedtime earlier, especially in winter and flu periods. Half an hour of exercise 3 days a week and a non-smoking day It will help you get rid of stress and also contribute to the healthy functioning of your immune system.
Unfortunately, preventing the spread of the flu virus is not possible with food alone. One of the important factors is cleanliness. You should take care to wash your hands with plenty of soap to lather between your fingers and under your nails for at least 3 minutes. You should wipe mouth and nose discharge with a disposable napkin and throw the napkin in the trash. You should take care to clean your house regularly with daily used detergents; Even in winter, you should definitely ventilate your home and workplace. During epidemics, you should avoid shaking hands, kissing and hugging as much as possible.
In summary, for a strong immune system;
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Freshly squeezed fruit juice or 4-6 portions of fresh fruit,
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2-3 portions of green leafy vegetables,
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Chicken and fish 2-3 days a week,
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Rosehip tea,
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Kiwi,
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Parsley,
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Blueberries,
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Garlic, onion
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Vegetable juices (vegetable soup, tomato soup),
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Walnuts, hazelnuts, almonds
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2-2.5 liters of water,
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Regular sleep,
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Exercise
They are your important helpers.
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