The arrival of the winter months, the cooling of the weather, and the epidemic diseases we experience may reduce our immunity. Retreating to closed spaces during the winter months and not being able to benefit from sunlight makes it easier for us to catch infections. Not only staying in closed environments, but also intense stress levels, the presence of obesity, insomnia, unbalanced and malnutrition, etc. Many factors affect our immunity. Our shield against all these negative factors is, of course, a strong immunity.
Our golden rules for a strong immunity:
1. Let your table be colorful and diverse: Milk group It is important for a healthy body to get enough and balanced intake of foods such as meat group, bread group, vegetable and fruit group.
2. Benefit from spices: Ginger, red pepper, turmeric, curry, allspice, black pepper. Foods will add both flavor to your meals and health to you. You can also use them in yoghurts, soups and salads.
3. Consume onion and garlic: Onions and garlic, whose benefits have been endless for centuries, act as natural antibiotics when consumed raw or cooked. Therefore, do not miss onion and garlic from your table.
4. Pay attention to water consumption: Even though water consumption decreases in winter, the amount of water that should be taken into the body should not be reduced. At least 2-2.5 L of water should be consumed. To facilitate water consumption and at the same time. You can also add a slice of lemon to your water to get vitamin C.
5. Get enough vitamin C: Fruits such as oranges, grapefruits and tangerines are among the first things that come to mind when it comes to vitamin C. In addition to these citrus fruits, green peppers and kiwis are among the first things that come to mind. , parsley and arugula are also foods high in vitamin C.
6. Meet your daily vitamin D value: Since we cannot benefit from the sun, the main source of vitamin D, in the winter months, our vitamin D value decreases, so our immunity weakens. Nutritional sources of vitamin D Let's be careful to consume (such as fish oil, liver, egg yolk, cheese, potatoes). If it is not enough, supplements should be taken under expert supervision.
7. Take care to exercise: While regular exercises improve sleep quality, they also improve our immune functions. increases. Recent studies have shown that long-term moderate It shows that an exercise program can reduce the risk of flu and cold in women after menopause.
8.Maintain your ideal weight: Recent studies mention the negative effects of excess fat tissue on the immune system.
9.Enough. and get quality sleep: Staying away from alcohol and caffeine before going to bed and appropriate room temperature will rest you.
10. Give priority to probiotic and prebiotic sources: Eat probiotics such as yoghurt, kefir, ayran and foods that increase the power of probiotics (homemade pickles). We can increase the number of beneficial bacteria in our intestines and strengthen our immunity by prioritizing foods (such as yeast foods, boza, etc.).
11. Consume healthy oils such as nuts in snacks: Walnuts, almonds, hazelnuts, pumpkin seeds are both mineral-rich and healthy fatty acids.
12.Stay away from tobacco and alcohol, white flour, white sugar and acidic beverage consumption: It weakens your immune system by lowering your body resistance.
13.Omega-3 fatty acids. Add rich oily fish, avocado and flaxseed to your diet.
14. Use vitamin D, zinc, vitamin C, omega-3, alpha lipoic acid, beta glucan, black elderberry and propolis supplements, which are used to strengthen our immunity, by consulting an expert.
15. Consume linden, sage, dandelion, chamomile, echinacea, ginger, hibiscus and rosehip tea. These teas both speed up your metabolism and strengthen your immune system against upper respiratory tract infections.
Our own body is our own shield.
Read: 0
