WHAT YOU NEED FOR A STRONG IMMUNE SYSTEM
WHAT YOU NEED FOR A STRONG IMMUNE SYSTEM
Güçlü bir bağışıklık sistemi bizi; salgın hastalıklar, grip, soğuk algınlığı gibi rahatsızlıklara karşı çok daha dayanıklı hale getirir. Güçlü bir bağışıklık için bazı önemli rutinlere sahip olmamız ve bunları alışkanlık haline getirmemiz gerekir.
Eat a healthy and balanced diet; You cannot fully strengthen your immune system by consuming only a certain food group. A strong immune system also depends on adequate intake of all vitamins and minerals, protein, essential fatty acids, carbohydrates and a balanced diet.
Use Supplements; Substances that damage cells and prevent them from working are called oxidants. Immune system cells that are exposed to oxidant substances for a long time cannot work sufficiently and the risk of developing diseases increases.
C ve E vitaminleri, demir, çinko, bakır, selenyum gibi vitaminler ve mineraller bağışıklık sistemi hücrelerini korur, oksidatif hasarı kontrol altında tutar.
Hücre çoğalmasının desteklenmesi, bir mikroorganizmanın vücuda girdiğinde beklenilen yanıtı en hızlı şekilde verebilmesini sağlar. Bu destekleyici bileşenlerin bir arada nasıl çalıştığını ayrıca propolis, çinko ve C vitamininin gücü yazısında detaylı anlattık.
Hücre çoğalmasına destek olarak önerilen takviyeler; A, D, B6, B12 Vitaminleri, folik asit, çinko ve demirdir.
Exercise regularly; Regular light exercise relaxes your muscles, reduces stress levels and helps you sweat out toxic substances from your body. Both the elimination of harmful substances and the reduction of stress levels support immunity. This is because when stress levels rise, our body can produce hormones that put additional strain on the immune system. When this happens, the immune system may not be able to adequately fight the harmful microorganisms that it should be fighting.
Drink enough water; Water consumption, which provides rapid removal of harmful substances in the body and thus supports the immune system, is also important to ensure the healthy functioning of our internal organs. At this point, the question "How many liters of water should I drink a day?" may appear in your mind.
Although the amount of water an adult should drink per day is between 2-2.5 liters according to many experts, the ideal amount varies according to many factors such as gender, weight and age. You can find out how much you should drink through online applications or by consulting your doctor.
Avoid harmful habits; Bad habits, such as tobacco and drinking large amounts of alcohol, can damage the antibodies in your body that fight harmful substances. This can lead to lower immunity. In short, one of the ways to strengthen the immune system is to avoid bad habits such as smoking and alcohol.
Pay attention to hygiene; Washing your hands frequently, using disinfectants and not putting your dirty hands in your mouth, nose and eyes prevents viruses from entering your body. Your immune system is therefore not exposed to an intense virus attack.
Vitamin ve mineralleri ihmal etmeyin; Vitaminler, doğal besin kaynaklarında bulunan, hücre yenilenmesine ve enerji üretimine yardımcı olan, vücudun günlük olarak belirli miktarlarda ihtiyaç duyduğu, yeterli olmadığı durumlarda dışardan takviye olarak alınması gereken düzenleyici ve direnç attırıcı maddelerdir. Ancak insan vücudunda vitaminlerin birçoğu üretilemez. Bu yüzden sağlık için gerekli olan miktar doğal besin kaynakları yoluyla alınamadığı takdirde ilave olarak alınabilmektedir.
There are 2 types of vitamins: water-soluble and fat-soluble. Water-soluble vitamins are excreted from the body through the excretory system after the amount necessary for the body has been consumed. Therefore, these vitamins need to be taken regularly. Fat-soluble vitamins, on the other hand, are more easily stored in the body. Therefore, water-soluble vitamins should be consumed more frequently than fat-soluble vitamins.
Minerals, like vitamins, are elements that the body needs; they are necessary for the healthy fulfillment of body functions. Unlike vitamins, minerals are inorganic substances. Since the human body cannot produce minerals itself, they must be taken through food and/or in the form of supplements. They play a role in bone development, in the control of body fluids inside and outside the cell and in the conversion of the food we eat into energy.
Get enough and quality sleep; The downside of irregular or insufficient sleep is not just that you feel groggy when you wake up in the morning! When you don't get enough sleep, you are unintentionally doing one of the things that weakens the immune system. Because quality sleep is very important for the renewal of your cells. You should make sure you sleep 7-8 hours a day!
Manage your stress well; Exposure to intense stress, depressive moods and anxiety can cause the hormone cortisol to rise excessively in the body. Cortisol is a hormone that plays an important role in the immune system's response. When cortisol levels are too high, the sensitivity of the tissues to the hormone is reduced, which leads to an unresponsive immune system. Thus, the response against microorganisms is reduced.
Trying to avoid stress, making practices such as yoga, meditation and relaxing music a part of life are effective techniques for managing stress.
Sağlıklı kilonuzu koruyun; Hastalıklara yakalanma riskinizi azaltmak, her zaman zinde ve enerjik olmak için sağlıklı kilo aralığınızda olmanız oldukça önemlidir. Fazla kilo kadar, hızlı kilo alıp vermek de bağışıklık sistemini zayıflatıyor.
Beslenme düzeniniz her zaman ideal ilerlemiyorsa, günlük bağışıklık desteği sağlayan formüller de rutini tamamlayıcı bir seçenek olabilir.
*These statements are not a substitute for medical advice. Dietary supplements are not intended to diagnose, treat, cure or prevent any disease. Consult your healthcare professional for detailed information.
References:
https://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/lpi-immunity-infographic_0.pdf
https://www.medikalakademi.com.tr/bagisiklik-sistemi-beslenme/