Our country and the world woke up to a very tense week due to the new Coronavirus (COVID-19). Of course, we should not panic, but it is obvious that we are not going through a period where we can become complacent and let down our precautions. Our responsibility as individuals is to pay attention to our personal hygiene, wash our hands frequently and effectively, avoid contact, not visit or receive visitors, and not even leave the house except for essential needs. But what we, as nutritionists, are responsible for is to strengthen the immunity of our clients and raise public awareness about this issue.
In our daily lives, we are faced with countless bacteria, viruses and pathogens. In this case, our body enters into a war with foreign substances and resists, and the stronger one wins this war. The effect of this resistance actually passes through our daily routine, which is directly proportional to how we eat, our activity during the day, in short, how we take care of ourselves. If we have ever followed a healthy diet program, eating clean, meeting our vitamin and mineral needs with daily supplements, and enriched with antioxidants; The rate of catching infectious diseases decreases and immune system problems end. The immune system literally acts as a shield for our body against diseases and possible foreign factors that may come from outside. The most important factors that weaken the immune system against the coronavirus are inadequate and unbalanced nutrition, sedentary life, cigarette consumption, intense stress and insufficient water consumption. We know for sure that there is a concrete connection between the immune system and nutrition.
So what are we? What should we do to protect ourselves from the coronavirus and strengthen our immunity?
Here are 10 golden steps for you
1. Eat protein-rich foods.
Protein, one of the basic building blocks of our body, helps produce the antibodies that the body needs to defend against viruses and bacteria. To get enough protein, we should consume foods with high nutritional content and high quality protein, such as fish, white meat, red meat, eggs and low-fat dairy products.
2. 5 servings of fruits and vegetables a day Consume it.
The vitamins and minerals found in vegetables and fruits help reduce oxidative stress, which can negatively affect the body's ability to fight diseases. The vitamin and mineral group has been proven to reduce the risk of cancer, fight inflammation, help lower blood pressure and strengthen our overall immune system.
4. Increase the consumption of Magnesium and Vitamin B12 against Depression
For people who spend time outside the home, staying at home during this period increases their tendency to depression, and this situation supports unnecessary calorie intake and causes uncontrolled weight gain. This is exactly why taking magnesium and Vitamin B12 supplements benefits our mood, energy level, memory, heart, skin, hair, digestion and much more.These foods include red meat, mushrooms, green leafy vegetables, fish. and raw nuts such as sunflower seeds, hazelnuts, almonds.
4. Eat a diet rich in vitamin C
In cases of chemical, emotional, psychological and physiological stress, the excretion of vitamin C from the urinary system increases. Therefore, in such cases, the body's need for vitamin C increases. In such cases, it is recommended to consume foods rich in vitamin C so that the immune system can function properly. Foods such as green pepper, parsley, cress, arugula, cauliflower, spinach, orange, lemon, tangerine and rosehip contain plenty of vitamin C. To prevent vitamin C loss, salads should be prepared just before consumption.
5. Stay away from packaged products and reduce sugar consumption
Although the sugar contained in packaged products increases blood sugar rapidly and provides instant happiness, it decreases after a short time and leads people to the habit of constantly eating, especially in the abdominal area, the abdomen, waist and hips. It causes oiliness in the area. That's why we should choose healthy snacks such as cucumber, pineapple, dried fruits and nuts in small portions.
6. Consume 3 cups of fresh ginger tea a day
Ginger, is a medicinal plant and flavorful spice that has been used for many health problems since ancient times. Come today Ginger, which is recommended by modern western medicine as well as traditional eastern medicine, contains many vitamins and minerals as well as essential healing oils. This medicinal plant, which has antioxidant properties, is used to strengthen the immune system, especially with its anti-inflammatory effect, as well as to treat digestive system problems such as nausea, diarrhea and stomach pain, and the common cold.
7. Consume at least 10 glasses of water a day
Water, which is our source of life, is vital for our body to be in complete balance and well-being. Consuming at least 35 cc of water per kg will be beneficial to ensure blood circulation, process food, and excrete toxic substances through the kidneys.
8.Stay at home and stay inactive
In this period where time is spent in front of the computer, TV and phone, remaining inactive in front of the screen for a long time, especially obesity, threatens cardiovascular health. Therefore, by using various applications on smartphones, you can prevent excess calorie intake and have a fit and healthy body with 45-minute exercises at least 4 days a week.
9. Take advantage of aromatic oils.
Aromatherapy oils that you will use through a diffuser or incense burner are antibacterial and antiviral and help to remove harmful microorganisms from the environment, thus creating a strong immune system. The main ones are lavender, clove, mint, cedar tree, lemon oil and bergamot.
10. Color your table with probiotics and prebiotics
Probiotics are defined as live microorganisms that positively affect the host's health by maintaining the balance in the host's intestinal flora. The digestive system has an important role in supporting immune functions. The intestinal tract is the primary route of contact with the external environment and contains microorganisms that help digest and absorb nutrients. The results of the studies conducted in this field are that the right bacteria generally contribute to weight control, improvement in the digestive system, healthy skin appearance and, most importantly, Most importantly, it is associated with some benefits such as increased immune functions. The main probiotic foods are fermented foods such as kefir, yoghurt, beet kvass and probiotic sauerkraut.
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