SAFAKNA TURKEY – The immune system can be called a defense system that protects the body from pathogens that cause infections and diseases. There are two types of immunity: innate (natural) and adaptive (adaptive) immune response. The innate adaptive immune response also makes them protective against pathogens encountered from a very early age. Thus, our most effective weapon against disease is to keep our immune system strong. There are many parameters due to which the immune system becomes weak against diseases. It is in your power to maintain your immunity by influencing these parameters.
YOU MUST HAVE A BALANCED DIET PROGRAM
To make the winter season more comfortable, you should consider a nutrition plan that strengthens the immune system. A poor or nutrient-poor diet can interfere with the production and activity of immune cells and antibodies. Therefore, the immune response depends on the availability of many micronutrients, and dietary diversity is important. – Fresh vegetables and fruits that are high in antioxidants, fiber, vitamins and minerals should be included in the diet for at least five servings per day. – You should monitor your intake of probiotics and include foods with probiotics (kefir, yogurt, pickles, kombucha and other fermented foods) in the nutrition program. – Fast food away from processed foods, limiting the intake of foods high in saturated fat, added sugar and refined flour and favoring whole grains, fresh vegetables and fruits, high quality low fat protein sources should be applied to the Mediterranean. type diet model.
In addition to multivitamin and mineral support, some herbal supplements are also important for boosting immune function: – According to research, echinacea provides protection against flu and colds, but it has been concluded that it is not very effective in the process once these illnesses begin. Due to its antiviral and antimicrobial properties, garlic acts as a protector against infections such as the common cold. It is recommended to be consumed by grinding and cooking to increase its bioavailability. – It is recommended to brew and consume healthy herbal teas such as rosehip, linden, sage, black elderberry, ginger and mint, winter teas.
– Attention should be paid to hygiene to protect against infectious diseases – Hand and body hygiene should be maintained, especially hands should be washed before preparing and eating food, and the hygiene of the objects and food used is also important to prevent the spread of germs. – Immunosuppressive factors such as alcohol and cigarettes should be used more sparingly.
“Studies have shown that smoking and drinking can weaken the immune system, affecting both natural and adaptive immunity. Unlike cigarettes, some studies have focused on immune support in relation to the type and extent of alcohol consumption, but no evidence has been obtained. – Creating adequate and quality sleep should be your priority – There is a bi-directional relationship between sleep and the immune system. Sleep is an important process of bodily rest, and studies show that sleep affects the immune system.
– A stress-free daily routine should be established and physical activity properly planned. Avoiding stress is not as easy as they say, but it can be achieved through exercise or meditation. – Oilseeds, dark chocolate, and fruits in snacks can be helpful in reducing stress levels. – Remember to plan your exercise program for at least 150 minutes a week, taking into account the recommendation of the World Health Organization.