Today, we hear the concept of the immune system in relation to many diseases. It is also known that people with a strong immune system can fight diseases better. All this brings to mind the question of "How can we strengthen our immune system?" In this article, we basically talked about what the immune system does and how we can strengthen it.
What Does the Immune System Do?
Immune system; It kills microorganisms such as viruses and bacteria that enter our body and protects us from the harmful effects of microorganisms. In addition, it destroys our body cells, which have undergone various mutations and become harmful, cancer-precursor cells, in a programmed way.
In order for the immune system to protect us from problems such as infection and cancer, the elements of the system must work in harmony. Immune (immune) system; It consists of two subgroups as the innate immune system that we have at birth and consists of less specialized cells, and the more specialized acquired immune system that is formed after encountering various antigens. It is necessary for a healthy immune system that the cells in both groups interact properly, both with the other cells in their own group and with the cells in the other group.
What Should We Do to Strengthen the Immune System?
Establishing a healthy lifestyle is important for all systems in our body, as well as for the immune system. Simple changes to be made can have positive effects on the immune system. These changes are:
- Quitting smoking: Cigarettes cause many health problems because of the many harmful chemicals it contains. Cigarette smoke also has negative effects on the respiratory tract. All of these prevent your immune system from working properly. Smoking should be avoided to lead a healthy life. People who want to quit smoking should seek professional help if necessary.
- Exercise regularly: Exercise has a positive effect on your health when you do it in accordance with your age and capacity. In patients with blood pressure and diabetes, helps control. It reduces the risk of cardiovascular disease and lowers the rate of disease-related disability and death in people who are already sick. In addition, there are studies showing that regular exercise reduces the risk of infection.
- Controlling weight: Being at an appropriate weight according to parameters such as age, height and gender is very important for a strong immune system. In addition, being within the normal range of weight is also protective in terms of some diseases such as diabetes and prevents problems related to these diseases.
- Limiting alcohol use: High alcohol consumption can affect the way the immune system works in harmony. May cause susceptibility to infections. Keeping alcohol consumption below certain limits will be good in this respect.
- Adequate sleep: It should not be forgotten that at least 7 hours of sleep for adults and at least 8-10 hours for children is very important for a healthy immune system. In infants, this period may be longer. In addition to the duration of sleep, the quality of sleep should also be sufficient. Sleeping in the dark, away from electronic devices such as phones, helps to increase your sleep quality.
- Reducing the stress level: Today, people are faced with many stress factors both in their work and social lives. Unfortunately, it does not seem possible to completely get rid of these daily stresses. However, reducing stress levels, although not completely, works well for the immune system. There are studies showing that long-term stress impairs the function of immune system cells. Activities such as meditation, yoga, and exercise can help reduce your stress. Support can be obtained from experts and therapists who have the necessary equipment.
- Healthy diet: The foods consumed during the day should cover all food groups and contain the nutrients necessary for the body.
What Should We Eat to Strengthen the Immune System?
In order for the immune system to be strong, it is of great importance that the foods consumed be balanced and contain the necessary vitamins and minerals. Daily calorie intake should be within normal limits according to age and gender. Some important suggestions are as follows:
- Uniform diet Among the foods that strengthen the immune system, adequate fruit and vegetable consumption is very important. Free oxygen radicals are molecules that damage cells and cause inflammation. Antioxidant molecules, which are abundant in vegetables and fruits, help to eliminate the harmful effects of free oxygen radicals. Therefore, eating fresh vegetables and fruits protects your cells from oxidative damage caused by oxygen radicals. In addition, the high fiber content in vegetables and fruits facilitates the functioning of the digestive system and creates a suitable environment for beneficial bacteria in the intestines. The beneficial bacteria in the digestive system act as a shield for pathogenic (disease-causing) microorganisms on the inner surface of the intestines. Since the inner surface of the intestine is covered with beneficial bacteria, it is difficult for harmful bacteria to cross this barrier and reach the cells. In this way, our risk of being infected with bacteria in the food we eat is reduced.
- Other foods that strengthen the immune system: Mediterranean countries and Japan mostly lead the list of countries that live longer each year. It is thought that the consumption of olive oil, fish, seasonal fresh vegetables and fruits, a small amount of alcohol (wine), fermented products (cheese, pickles, soy sauce, etc.), garlic, onions, low-fat red meat are the most important factors in this. The choice of raw or steamed, boiled cooking management is also considered important. In addition to these, plenty of goat cheese is consumed in Crete, and it is known that long-lived Caucasian game meat and fermented foods such as kumis and yogurt are consumed high.
- Consumption of healthy fats: Healthy fats such as olive oil, fish oil; It has an anti-inflammatory effect in our body. Having a sufficient amount of inflammation is one of the weapons our body uses in the fight against pathogens. Thanks to inflammation, blood flow to the damaged area increases and various molecules carried in the blood attract immune system elements to this area. These elements clean the foreign materials that cause damage and help to start healing in this area. Another feature of inflammation is to prevent the enlargement of the infected or damaged area and to limit this area. required d The inflammation on the surface is beneficial for our body, but when the inflammation is prolonged or the inflammation is activated more than it should, negative results may occur. Oils such as olive oil and fish oil, which we call healthy fats, prevent the inflammation process from being activated too much, thanks to their anti-inflammatory properties. In addition to regulating the immune system, these fats also reduce the risk for diseases such as diabetes and chronic heart disease.
- Eat fermented foods: Consuming fermented foods such as yogurt and kefir regulates the functioning of your digestive system. They show a probiotic effect and support the development of beneficial bacteria in the digestive system. If you do not consume enough fermented foods in your daily diet, you can take probiotic supplements.
- Reduce refined sugar: Consuming too much refined sugar is an important risk factor for obesity and diabetes. Both obesity and diabetes reduce your body resistance and increase your susceptibility to infection. The risk of infection is not the only negative effect of these diseases. It can cause many conditions such as cardiovascular diseases, blood pressure, kidney failure. Staying away from foods containing refined sugar strengthens your immune system and has a protective effect against some diseases that can cause important problems. Although there is no data showing that fluid consumption has a direct effect on microorganisms such as viruses and bacteria, hydration of your body improves your general health and increases your resistance. The amount of fluid you need daily depends on your age, gender, daily activity level and climate level, but generally, it is recommended to consume at least 1.5 liters of fluid per day. Water is one of the most ideal options for adequate fluid intake. It does not contain sugar, has no calories and is very beneficial for health. It meets your liquid needs in beverages such as fruit juice and tea, but the amount of sugar should be paid attention to. If the juice is to be consumed, it is better to have it freshly squeezed.
What are Vitamins and Minerals that Strengthen the Immune System?
All vi Adequate consumption of vitamins and minerals is essential for a healthy life. However, when it comes to the immune system, some vitamins and minerals stand out a little more. These are:
- Vitamin C: Along with its antioxidant effect, it is one of the most important vitamins for the immune system. It is a water-soluble vitamin and cannot be stored. You need to eat enough daily. It is generally known and true that it is abundant in fruits such as oranges and lemons. But these fruits are not the only source of vitamin C. It is also abundant in leafy vegetables such as spinach and cabbage, and in some fruits such as strawberries.
- Vitamin E: It has a very strong antioxidant effect. It provides resistance against infections. It is abundant in nuts such as almonds, hazelnuts, walnuts, sunflower seeds. In addition, vegetables such as broccoli and spinach are also rich in vitamin E. Carotenoids taken into the body are converted to Vitamin A, which has an antioxidant effect.
- Vitamin D: Red meat, fish, milk and dairy products, cereals are good sources of vitamin D. It can be taken from the outside with food, or it can be synthesized in the human body under the influence of sunlight. The absorption of vitamin D through food may not be effective enough. Therefore, production in the body gains importance. Supplementation may come to the fore in people who cannot benefit from sunlight adequately and have a low capacity to produce vitamin D. Especially since it is a very important vitamin for growth and development, growing children should be getting enough vitamin D.
- Folic acid: Grain cereals and green leafy vegetables are rich in folic acid. If you do not consume these foods a lot, you can take foods such as rice and pasta enriched with folic acid. It is abundant in animal sources such as chicken, turkey meat, red meat. Broccoli. It is also found in vegetables such as beans.
- Selenium: It prevents the immune system from being overactive. Garlic, sardines and tuna are rich in selenium.
- Zinc: It has an inflammation limiting feature. It is found in various foods such as red meat, mushrooms, pumpkin seeds.
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