All research in the medical world has shown for many years that the immune system is important to protect against all diseases, especially cancer. Especially in the recent Covid-19 pandemic, it is frequently emphasized by experts that the most important factor in both protecting against the virus and making the disease less severe is a strong immune system. Pointing out that when the immune system is weakened, our body becomes vulnerable to all viruses, bacteria and fungi, Acıbadem Kocaeli Hospital Nutrition and Diet Specialist Saime Selin Cengiz collects the things that need to be done in order to create a strong "defense shield" in children under 7 headings.
Dyt defines the immune system briefly as "a complex system that forms the defense mechanism of a living thing against diseases, recognizes and destroys pathogens and tumor cells, and protects the body from foreign and harmful substances." Saime Selin Cengiz said, “The immune system, which is a defense shield that protects the body against diseases, becomes active with birth. "Weak immune system can invite diseases in children as well as in adults," he said.
Dyt points out that the most important rule of strengthening immunity and being resistant to infections is nutrition. Saime Selin Cengiz said, “Babies are born with this defense mechanism due to the factors they receive from the mother and breast milk. However, over time, irregular nutrition, toxins in our environment, and lack of sleep cause this defense system to weaken. When the immune system, which protects our body against microorganisms such as bacteria, viruses and fungi, becomes weak, it remains unprotected against infections. "Improper nutrition, sugar, cigarettes (including passive smoking), environmental and air pollution cause this system to weaken," he said.
1. Sleep is the key to strong immunity
Noting that uninterrupted night's sleep is as important as nutrition for the healthy development of children. Saime Selin Cengiz continued as follows:
“The melatonin hormone is secreted during sleep, especially in the dark. Secretion of this hormone helps strengthen the immune system. It has an important role and also enables the pituitary gland to secrete more growth hormone. During sleep, the child's non-working muscles also work and energy stores are renewed. While children sleep, their brains work and develop. He organizes the information he learned in the game while he is awake and records it in his brain during sleep. Thus, connections between neurons are formed and strengthened in the brain.”
2. Make sure they take daily vitamin D
Vitamin D supports the immune system. Vitamin D deficiency is a common condition in children during the winter season. For this reason, it may be necessary to start daily vitamin D supplementation in children starting from the autumn months. It is beneficial to give vitamin D supplements to all babies under one year of age throughout the year. However, it is necessary to use vitamin D in consultation with a specialist. Otherwise, excess vitamin D brings with it some health risks.
3. Do not skip breakfast
Dyt Saime Selin Cengiz points out that starting the day with breakfast is important in terms of balanced and quality nutrition as well as increasing mental performance and said, “The first rule of balanced and quality nutrition is; It means having full meals and most importantly, not skipping breakfast. Skipping breakfast is not enough, no matter how strong and healthy we make the next meals. "Not only is there not enough satiety, but many nutrients may be missing," he said.
4. Do not neglect Omega-3
Especially fish; Nuts such as walnuts, almonds and hazelnuts should be consumed regularly. The omega-3 content of these foods plays a very important role in protecting our immunity, preventing further progression of infections, and supporting children's brain development.
5. Increase consumption of vegetables and fruits
Vegetables are rich in vitamin C and antioxidants, which are essential nutrients for the immune system. To get the most benefit from vitamins, minerals and antioxidants, raw vegetables should be consumed. Vegetables such as red cabbage, onion, carrot and radish can be added to salads due to their vitamin A and C content. If your child does not like vegetables, you can offer vegetables to your child in different ways as a way to decorate the plate. Antioxidant and vitamin-rich fruits can also be a snack. Fruits of different colors provide a wider range of vitamins, minerals and antioxidants.
6. Ensure that children wash their hands regularly and frequently.
Hand hygiene is an important factor in strengthening the immune system in children. Regular and frequent washing of hands plays an important role in protecting against many infectious diseases. For this reason, it is necessary to explain to children the importance of washing hands, especially during the day and after school.
7. Propolis strengthens immunity
Dyt explains that propolis, a natural bee product, has very strong antioxidant and antimicrobial effects that bees collect from the leaves, stems and buds of plants, and helps the body fight diseases by destroying viruses and bacteria. Saime Selin Cengiz concluded her words as follows:
“Children often get sick due to the microbes they are exposed to in crowded environments such as nurseries and schools. When consumed regularly, propolis strengthens immunity and helps reduce the frequency of getting sick. Accordingly, antibiotic use also decreases. In addition, scientific studies show that propolis is used in respiratory system disorders, mouth sores, canker sores, herpes, gastrointestinal disorders and has an anti-cancer effect.”
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