It is very important to keep the immune system strong during the winter months to avoid getting sick and to maintain health.
The immune system is shaped by innate and acquired components.
There are many factors that affect immunity. These factors;
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DIETARY REGULATION; It may cause changes in immune system components. Diet components; It affects everything from oxidation to the rate of apoptosis.
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OBESITY; It has been shown to disrupt immune function by altering inflammatory mediators and subsequently causing an imbalance in the number of leukocytes and cellular immune response.
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ENERGY RESTRICTION; Calorie restriction may improve immune function, although studies to investigate its effect on lifespan are limited. But this is not malnutrition. It should be done under the supervision of an expert.
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STRESS; It is one of the factors that reduce immunity the most. Although it is not possible to control the factors that create stress, it may be useful to change our perspective on the events that cause stress.
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PHYSICAL ACTIVITY; Regular moderate physical activity helps control weight, strengthens vascular health and supports the immune system
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SLEEP PATTERN; Quality sleep is also important for the healthy functioning of the immune system; It is thought that the "melatonin" hormone secreted from the brain not only regulates sleep but also affects immunity. Sleep between 23 - 07 hours.
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With aging, there is a gradual decrease in immune functions. For this reason, individuals over the age of 50 can take multivitamin supplements under the supervision of a specialist.
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CIGARETTE use affects the lungs in particular and reduces immunity against viruses.
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PROBIOTICS; There is a strong relationship between the intestinal microbiota and the immune system. Consult an expert for special probiotic use.
NUTRITIONAL SUGGESTIONS TO STRENGTHEN IMMUNITY DURING THE WINTER MONTHS
Drink plenty of water. A person's daily water need is 30 kg per kg -It is about 35 ml. A person weighing 70 kg should drink 2-2.5 liters of water.
Drink herbal teas. Make linden, rosehip, hibiscus (may suppress the functioning of the thyroid), mint-lemon and ginger tea your priority.
Consume 4-5 portions of fruits and vegetables a day. Arugula, parsley, spinach, green, red pepper; Let orange, lemon, kiwi, pomegranate and banana be your priority. Consult your dietician for portion amounts.
Consume 1-2 portions of yoghurt and kefir a day.
Foods and food supplements containing probiotics use it. Consult your doctor and dietitian.
Add spices such as black pepper, ginger and turmeric to your diet. You can use it in salads, yoghurts, soups and meals.
Add onion and garlic to your diet. Consume it raw or cooked.
Add pumpkin seeds, tahini, walnuts, almonds, hazelnuts, olives and olive oil to your diet. Consume it for breakfast, snacks, meals and salads.
Containing Omega – 3 fatty acids; Add oily fish such as salmon, flaxseeds and avocados to your diet. You can consume fish with main meals, flaxseed with yoghurt and avocado with salads.
Consume legumes that are sources of vitamin B, such as chickpeas, lentils and beans. Also consume eggs, which are a source of quality protein.
If you have vitamin and mineral deficiencies, supplement them. For strong immunity; You can take vitamin D, zinc, vitamin C, omega-3, alpha lipoic acid, beta glucan, black elderberry and propolis supplements by consulting your doctor.
Take action. Take walks in safe environments. Do exercises at home.
Regulate your sleep. 6-8 hours of quality sleep a day is necessary and sufficient.
Foods such as white flour, white sugar, acidic and sugary drinks, foods with unknown ingredients, fried foods, processed meat products; Stay away from harmful habits such as smoking and alcohol. Get support if necessary.
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