Today, we hear the concept of the immune system in relation to many diseases. It is also known that people with strong immune systems can fight illness better. All this brings to mind the question “How can we strengthen our immune system?” In this article, we basically talked about what the immune system does and how we can strengthen this system.
What Does the Immune System Do?
Immune system; It protects us from the harmful effects of microorganisms by killing microorganisms such as viruses and bacteria that enter our body. In addition, it also destroys our body cells, which become harmful, cancer precursor cells by undergoing various mutations.
In order for the immune system to protect us from problems such as infection and cancer, the elements of the system must work in harmony. Immune (immune) system; It consists of two subgroups, the natural immune system that we have from birth and consists of less specialized cells, and the more specialized, acquired immune system that is formed after encountering various antigens. It is necessary for a healthy immune system for cells in both groups to properly interact with other cells in their group and with cells in the other group.
What Should We Do to Strengthen the Immune System?
Creating a healthy lifestyle is important for the immune system as well as for all systems in our body. Simple changes can have positive effects on the immune system. These changes:
· Quitting smoking: Smoking causes many health problems due to many harmful chemicals it contains. In addition, cigarette smoke has negative effects on the respiratory tract. All of this prevents your immune system from working properly. Smoking should be avoided in order to lead a healthy life. People who want to quit smoking should seek professional help if necessary.
· Regular exercise: Exercise has a positive effect on your health when you do it in accordance with your age and capacity. It helps control the disease in patients with blood pressure and diabetes. It reduces the risk of cardiovascular disease and reduces the rate of disability and mortality in people who are already sick. There are also studies showing that regular exercise reduces the risk of infection.
· Weight control: Being at the appropriate weight according to parameters such as age, height and gender is very important for a strong immune system. In addition, having normal weight is protective for some diseases such as diabetes and prevents problems related to these diseases.
· Limiting alcohol consumption: High amounts of alcohol consumption can affect the harmonious working order of the immune system. May cause susceptibility to infections. Keeping alcohol consumption below certain limits will be good in this respect.
· Adequate sleep: It should not be forgotten that at least 7 hours of sleep for adults and at least 8-10 hours for children is very important for a sound immune system. This period may take longer in babies. In addition to the duration of sleep, sleep quality should also be sufficient. Sleeping in the dark away from electronic devices such as phones helps improve your sleep quality.
· Reducing the level of stress: Today, people are faced with many stress factors both in their business and social lives. Unfortunately, it seems unlikely to completely get rid of these daily stresses. However, reducing the stress level of people, though not completely, works well for the immune system. There are studies showing that prolonged stress impairs the function of immune system cells. Activities such as meditation, yoga, and exercise can help reduce your stress. Support can also be obtained from qualified professionals and therapists.
· Healthy diet: Foods consumed during the day should cover all food groups and contain the nutrients required for the body.
What Should We Eat to Strengthen the Immune System?
It is of great importance that the foods consumed are balanced and contain the necessary vitamins and minerals in order for the immune system to be strong. Daily calorie intake should be within normal limits according to age and gender. Some important suggestions are as follows:
· A uniform diet should be avoided.
Adequate fruit and vegetable consumption is very important among the foods that strengthen the immune system. Free oxygen radicals are molecules that damage cells and cause inflammation. Antioxidant molecules found in abundance in vegetables and fruits help to eliminate the harmful effects of free oxygen radicals. Therefore, eating fresh fruits and vegetables protects your cells from oxidative damage caused by oxygen radicals. In addition, the high fiber ratio in vegetables and fruits facilitates the functioning of the digestive system and creates a suitable environment for beneficial bacteria in the intestines. The beneficial bacteria in the digestive system act as a shield for pathogenic (disease-causing) microorganisms on the inner surface of the intestines. Since the intestinal surface is lined with beneficial bacteria, it is difficult for harmful bacteria to cross this barrier and reach the cells. In this way, our risk of being infected with the bacteria in the food we eat is reduced.
· Other foods that strengthen the immune system: Mediterranean countries and Japan often take the lead in the list of countries that live longer each year. It is thought that the consumption of olive oil, fish, seasonal fresh vegetables, fruits, small amounts of alcohol (wine), fermented products (cheese, pickles, soy sauce, etc.), garlic, onions, and low-fat red meat are the most important factors. The choice of raw or steamed, boiled cooking management is also seen as important. Apart from these, plenty of goat cheese is consumed in Crete and it is known that the long-living Caucasian race and the consumption of fermented foods such as kisse and yogurt are high.
· Consumption of healthy oils: Healthy oils such as olive oil, fish oil; It has an effect reducing inflammation in our body. Sufficient amount of inflammation is one of the weapons our bodies use in fighting pathogens. Thanks to inflammation, blood flow to the damaged area increases and various molecules carried in the blood attract immune system elements to this area. These elements remove impurities that cause damage and help start healing in this area. Another feature of inflammation is to prevent the enlargement of the infected or damaged area, to limit this area. The required level of inflammation is beneficial for our body, but negative consequences can occur when the duration of inflammation is prolonged or inflammation is activated more than it should. Olive oil, which we call healthy oils, Oils such as fish oil prevent the inflammation process from being activated too much, thanks to its anti-inflammatory properties. In addition to regulating the immune system, these oils also reduce the risk for diseases such as diabetes and chronic heart disease.Consume fermented foods: Consuming fermented foods such as yogurt and kefir regulates the functioning of your digestive system. They show probiotic effects and support the growth of beneficial bacteria in the digestive system. If you do not consume enough fermented foods in your daily diet, you can take supplements with probiotic properties.
· Reduce refined sugar: Consuming too much refined sugar is a major risk factor for obesity and diabetes. Both obesity and diabetes reduce your body resistance and increase your susceptibility to infection. The risk of infection is not the only negative effect of these diseases. It can cause many conditions such as cardiovascular diseases, blood pressure, kidney failure. Avoiding foods containing refined sugar strengthens your immune system and has a protective effect against some diseases that may cause important problems.
· Adequate fluid intake: You should get the fluid you need daily from essential drinks, mainly water. Although there is no evidence that liquid consumption has a direct effect on microorganisms such as viruses and bacteria, hydration of your body affects your general health status and increases your resistance. The amount of fluid you need per day depends on your age, gender, daily activity level and the climate you live in, but in general, at least 1.5 liters of fluid per day is recommended. Water is one of the best options for adequate fluid intake. It does not contain sugar, has no calories and is very beneficial for health. It meets your liquid needs in beverages such as fruit juice and tea, but the amount of sugar should be considered. If fruit juice is to be consumed, it is better to have it freshly squeezed.
What Are Vitamins and Minerals That Strengthen the Immune System?
Adequate consumption of all vitamins and minerals is essential for a healthy life. However, when it comes to the immune system, some vitamins and minerals stand out a little more. These are:
· Vitamin C: It is one of the most important vitamins for the immune system with its antioxidant effect. It is a water-soluble vitamin and is not stored. You need to eat enough daily. Generally, fruits such as oranges and lemons are known to be abundant and it is true. But these fruits are not the only source of vitamin C. It is also found in abundance in leafy vegetables such as spinach, kale and some fruits such as strawberries.
· Vitamin E: It has a very strong antioxidant effect. Provides resistance to infections. It is abundant in dried fruits such as almonds, hazelnuts, walnuts and sunflower seeds. In addition, vegetables such as broccoli and spinach are rich in vitamin E.
· Vitamin A: It is found in plants such as carrots and pumpkin, where the pigment called carotenoid is found. The carotenoids taken into the body are converted into Vitamin A, which has an antioxidant effect.
· Vitamin D: Red meat, fish, milk and dairy products, cereals are good sources of vitamin D. It can be taken from outside with food or synthesized in the human body with the effect of sunlight. Absorption of vitamin D through food may not be effective enough. Therefore, production in the body becomes important. Supplements may come into question in people who cannot benefit from sunlight enough and have low vitamin D production capacity. Since it is a very important vitamin for growth and development, children in growing age should be getting enough vitamin D.
Folic acid: Grain grains and green leafy vegetables are rich in folic acid. If you do not consume these foods too much, foods such as rice and pasta enriched with folic acid can be taken.
· Iron: Iron, which is also in the structure of hemoglobin, enables oxygen to be carried throughout the body. It is abundant in animal sources such as chicken, turkey meat and red meat. Broccoli. It is also found in vegetables such as beans.
· Selenium: It especially prevents the immune system from being overly active. Garlic, sardines and tuna are rich in selenium.
· Zinc: It has the effect of limiting inflammation. It is found in various foods such as red meat, mushrooms and pumpkin seeds.
These essential vitamins and minerals are taken from food in people with a balanced diet without the need for additional supplements. However, people who do not prefer to consume certain food groups may need supplements. These people should go to the nearest health institution, talk to a specialist and get reinforcement in line with the expert opinion.
What Are Drugs and Supplements That Strengthen the Immune System?
In order to strengthen our immunity, especially in the winter months, when diseases are intense, multivitamin medicines and / or herbal supplements are used. However, no medicine and supplements can provide the nutrients necessary for your health as much as natural inspirations. A regular and balanced diet is enough to keep the immunity strong in people without the disease. In addition, it is known that the vitamins in the supplements used by healthy people accumulate in the liver and kidneys and cause additional problems in the future.
How Acupuncture Strengthens the Immune System?
Acupuncture acts by activating the central nervous system, endocrine system, cardiovascular system, and immunological system, which are the body’s own regulatory and protective mechanisms. Acupuncture needles are inserted into certain points on the body. When the needles are inserted, the nerve endings are stimulated and the stimulation reaches the spinal cord through nerve pathways and from there to the centers in the brain. As a result, various chemical substances are secreted in our body. Acupuncture; It regulates the immune system and protein cascade systems with local and central effects. It strengthens the humoral immune system (the main defense mechanism against bacterial infections) and the cellular immune system (delayed allergic reactions, tissue rejection, destruction of cancer cells, defense against viral, fungal, bacterial agents).
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