WHAT YOU NEED FOR A STRONG IMMUNE SYSTEM

WHAT YOU NEED FOR A STRONG IMMUNE SYSTEM

A strong immune system makes us much more resilient against epidemics, flu, colds and other diseases. For a strong immune system, we need to have some important routines and make them a habit.

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.

Vitamins and minerals such as vitamins C and E, iron, zinc, copper, and selenium protect immune system cells and keep oxidative damage under control.

Supporting cell proliferation enables the body to give the expected response as quickly as possible when a microorganism enters the body. We also explained in our article on the power of propolis, zinc, and vitamin C in detail how these supportive components work together.

The supplements recommended to support cell proliferation are vitamins A, D, B6, and B12, folic acid, zinc, and iron.

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.

Don’t neglect vitamins and minerals; Vitamins are regulating and resistance-building substances that are found in natural food sources, help cell renewal and energy production, are needed by the body in certain amounts every day, and must be taken from outside as supplements when they are not sufficient. However, most vitamins cannot be produced in the human body. Therefore, if the amount necessary for health cannot be obtained from natural food sources, it can be taken additionally.

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.

Maintain your healthy weight; being within your healthy weight range is very important to reduce your risk of catching diseases and to always be fit and energetic. Just as excess weight does, rapid weight gain and loss also weakens the immune system.

If your diet is not always ideal, daily formulas that provide immune support can also be a complementary option for your routine.

*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/