In the extraordinary period we are in, it is imperative that we keep our immune system strong against many diseases, not just coronavirus! Reminding that we need to eat right, sleep well, exercise and manage our stress, Dr.Takvimi.com expert Dietician Yusuf Öztürk said, “For strong immunity, vitamin D, zinc, vitamin C, Omega-3, alpha lipoic acid, beta glucan, black elderberry and "You can take propolis supplements in consultation with your doctor," he says.
Keeping immunity strong during the winter months is of great importance to protect our health and get sick. Especially when we consider the pandemic process we are in, we must definitely support our immune system in this period. Saying that there are many factors affecting the immune system, Dietician Yusuf Öztürk, one of the experts of DoktorTakvimi.com, states that in addition to healthy and balanced nutrition, stress management, physical activity and regular sleep are among these factors. Noting that obesity impairs immune function, Dyt. Öztürk states that a dietary regulation may cause the immune system components to change, and calorie restriction under the control of an expert can improve immune function.
With aging, immune functions decrease
Underlining that stress is one of the factors that reduce immunity the most, Dyt. Öztürk continues: “Although it is not possible to control the factors that cause stress, it can be useful to change our view of the events that cause stress. In addition, regular moderate physical activity helps weight control, strengthens vascular health and supports the immune system. A quality sleep is also of great importance for the healthy functioning of the immune system. It is thought that the hormone "melatonin" secreted in the brain not only provides sleep patterns but also affects immunity. Therefore, it is important that you sleep between 23.00 - 07.00. Smoking also lowers immunity, especially by affecting the lungs. A gradual decrease in immune functions occurs with aging. Therefore, individuals over the age of 50 can receive multivitamin support under expert control.
Add spices such as black pepper, ginger, turmeric to your diet.
Dyt. Öztürk states that people who want to keep their immunity strong in winter should consume 1-2 servings of yogurt and kefir, 4-5 portions of fruit and vegetables a day. “Arugula, parsley, spinach, green, red pepper; Saying that orange, lemon, kiwi, pomegranate and banana are your priority, Dyt says. Öztürk makes the following recommendations regarding nutrition: “Eat legumes that are a source of B vitamins such as chickpeas, lentils and beans, and eggs, a quality protein source. Add spices such as black pepper, ginger and turmeric to your diet. You can use it in salads, yoghurts, soups and meals. Consume onion and garlic raw and cooked. Consume pumpkin seeds, tahini, walnuts, almonds, hazelnuts, olives, and olive oil for breakfast, snacks, meals, salads. Containing omega-3 fatty acids; Don't miss out on fatty fish like salmon, flaxseeds and the benefits of avocados. You can consume fish with main meals, flaxseed with yogurt and avocado with salads. Drink plenty of water. Daily water need of a person is 30-35 ml per kg, that is, someone with 70 kg should drink 2-2,5 liters of water. I also recommend herbal teas. Let linden, rosehip, hibiscus (which can suppress the work of the thyroid), mint-lemon and ginger tea be your priority. "
Vitamin and mineral deficiencies can weaken immunity
From foods such as white flour, white sugar, acidic and sugary drinks, foods with unknown ingredients, fried foods, processed meat products; Dyt, one of the experts of DoktorTakvimi.com, reminds that harmful habits such as smoking and alcohol should be avoided. Yusuf Öztürk draws attention to the importance of regular sleep in this period. Saying that vitamin and mineral deficiencies in the body can also weaken the immune system, Dyt said. Öztürk said, “You can take vitamin D, zinc, vitamin C, Omega-3, alpha lipoic acid, beta glucan, black elderberry and propolis supplements by consulting your doctor for strong immunity. You can also use probiotic foods and supplements. Meanwhile, you shouldn't forget to move. You can walk in safe environments or exercise at home, ”he says.