{"id":7440,"date":"2021-12-29T23:06:23","date_gmt":"2021-12-29T23:06:23","guid":{"rendered":"https:\/\/qualiss.com.tr\/?p=7440"},"modified":"2026-04-18T21:51:07","modified_gmt":"2026-04-18T18:51:07","slug":"what-is-required-for-a-strong-immune-system","status":"publish","type":"post","link":"https:\/\/qualiss.com.tr\/en\/what-is-required-for-a-strong-immune-system\/","title":{"rendered":"WHAT YOU NEED FOR A STRONG IMMUNE SYSTEM"},"content":{"rendered":"
\n\t
\n\t\t
\n\t\t\t
\n

WHAT YOU NEED FOR A STRONG IMMUNE SYSTEM<\/h4>\n

G\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemi bizi; salg\u0131n hastal\u0131klar, grip, so\u011fuk alg\u0131nl\u0131\u011f\u0131 gibi rahats\u0131zl\u0131klara kar\u015f\u0131 \u00e7ok daha dayan\u0131kl\u0131 hale getirir. G\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k i\u00e7in baz\u0131 \u00f6nemli rutinlere sahip olmam\u0131z ve bunlar\u0131 al\u0131\u015fkanl\u0131k haline getirmemiz gerekir.<\/p>\n

Eat a healthy and balanced diet;<\/strong> 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.<\/p>\n

Use Supplements;<\/strong> 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.<\/p>\n

C ve E vitaminleri, demir, \u00e7inko, bak\u0131r, selenyum gibi vitaminler ve mineraller ba\u011f\u0131\u015f\u0131kl\u0131k sistemi h\u00fccrelerini korur, oksidatif hasar\u0131 kontrol alt\u0131nda tutar.<\/p>\n

H\u00fccre \u00e7o\u011falmas\u0131n\u0131n desteklenmesi, bir mikroorganizman\u0131n v\u00fccuda girdi\u011finde beklenilen yan\u0131t\u0131 en h\u0131zl\u0131 \u015fekilde verebilmesini sa\u011flar. Bu destekleyici bile\u015fenlerin bir arada nas\u0131l \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 ayr\u0131ca propolis, \u00e7inko ve C vitamininin g\u00fcc\u00fc<\/a> yaz\u0131s\u0131nda detayl\u0131 anlatt\u0131k.<\/p>\n

H\u00fccre \u00e7o\u011falmas\u0131na destek olarak \u00f6nerilen takviyeler; A, D, B6, B12 Vitaminleri, folik asit, \u00e7inko ve demirdir.<\/p>\n

Exercise regularly;<\/strong> 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.<\/p>\n

Drink enough water;<\/strong> 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.<\/p>\n

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.<\/p>\n

Avoid harmful habits;<\/strong> 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.<\/p>\n

Pay attention to hygiene;<\/strong> 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.<\/p>\n

<\/strong>Vitamin ve mineralleri ihmal etmeyin;<\/strong> Vitaminler, do\u011fal besin kaynaklar\u0131nda bulunan, h\u00fccre yenilenmesine ve enerji \u00fcretimine yard\u0131mc\u0131 olan, v\u00fccudun g\u00fcnl\u00fck olarak belirli miktarlarda ihtiya\u00e7 duydu\u011fu, yeterli olmad\u0131\u011f\u0131 durumlarda d\u0131\u015fardan takviye olarak al\u0131nmas\u0131 gereken d\u00fczenleyici ve diren\u00e7 att\u0131r\u0131c\u0131 maddelerdir. Ancak insan v\u00fccudunda vitaminlerin bir\u00e7o\u011fu \u00fcretilemez. Bu y\u00fczden sa\u011fl\u0131k i\u00e7in gerekli olan miktar do\u011fal besin kaynaklar\u0131 yoluyla al\u0131namad\u0131\u011f\u0131 takdirde ilave olarak al\u0131nabilmektedir.<\/p>\n

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.<\/p>\n

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.<\/p>\n

Get enough and quality sleep;<\/strong> 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!<\/p>\n

Manage your stress well;<\/strong> 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.<\/p>\n

Trying to avoid stress, making practices such as yoga, meditation and relaxing music a part of life are effective techniques for managing stress.<\/p>\n

Sa\u011fl\u0131kl\u0131 kilonuzu koruyun; Hastal\u0131klara yakalanma riskinizi azaltmak, her zaman zinde ve enerjik olmak i\u00e7in sa\u011fl\u0131kl\u0131 kilo aral\u0131\u011f\u0131n\u0131zda olman\u0131z olduk\u00e7a \u00f6nemlidir. Fazla kilo kadar, h\u0131zl\u0131 kilo al\u0131p vermek de ba\u011f\u0131\u015f\u0131kl\u0131k sistemini zay\u0131flat\u0131yor.<\/p>\n

Beslenme d\u00fczeniniz her zaman ideal ilerlemiyorsa, g\u00fcnl\u00fck ba\u011f\u0131\u015f\u0131kl\u0131k deste\u011fi sa\u011flayan form\u00fcller<\/a><\/strong> de rutini tamamlay\u0131c\u0131 bir se\u00e7enek olabilir.<\/p>\n

*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.<\/strong><\/p>\n

References:<\/p>\n

https:\/\/lpi.oregonstate.edu\/sites\/lpi.oregonstate.edu\/files\/lpi-immunity-infographic_0.pdf<\/a><\/p>\n

https:\/\/www.medikalakademi.com.tr\/bagisiklik-sistemi-beslenme\/<\/a>\n<\/div>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"

G\u00dc\u00c7L\u00dc B\u0130R BA\u011eI\u015eIKLIK S\u0130STEM\u0130 \u0130\u00c7\u0130N GEREKENLER G\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemi bizi; salg\u0131n hastal\u0131klar, grip, so\u011fuk alg\u0131nl\u0131\u011f\u0131 gibi rahats\u0131zl\u0131klara kar\u015f\u0131 \u00e7ok daha dayan\u0131kl\u0131 hale getirir.\u00a0G\u00fc\u00e7l\u00fc bir…<\/p>","protected":false},"author":1,"featured_media":7444,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7440","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yararli-bilgiler"],"_links":{"self":[{"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/posts\/7440","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/comments?post=7440"}],"version-history":[{"count":7,"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/posts\/7440\/revisions"}],"predecessor-version":[{"id":9028,"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/posts\/7440\/revisions\/9028"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/media\/7444"}],"wp:attachment":[{"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/media?parent=7440"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/categories?post=7440"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/tags?post=7440"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}