10 ways to boost the immune system Internal Diseases Specialist Dr. Ali Nizamoğlu shared 10 recommendations to strengthen the immune system.
The immune system consists of tissues and organs that defend the body against microbes. When it works properly, it protects the body against pathogenic microorganisms such as viruses, bacteria, molds, parasites, allergens and cancer cells. The functioning of this system is based on a complex and dynamic communication network. When the system is inadequate or weak, the body becomes susceptible to many diseases. The immune system has two parts. Natural immune system; It is the innate immune system and works as a general defense against pathogens. The acquired immune system is; It targets the specific pathogens our bodies have come into contact with before. These two systems complement each other.
Internal Diseases Specialist Dr. Ali Nizamoğlu shared 10 recommendations to strengthen the immune system.
1- Sufficient and quality sleep
This is when the body has the most repair. It is easier for people who sleep irregularly and less sleep to get sick because their body resistance weakens. Adults need an average of 7-9 hours of sleep. Sleep time should not be less than 6 hours and more than 11 hours. For a quality sleep; Ideal room temperature, sound level and amount of light should be maintained in the bedroom, electronics should be turned off, exercise should be done every day and coffee and alcohol should be avoided before sleeping.
2- Exercise regularly
Try to exercise regularly and in moderation, such as a 30-minute walk daily. Exercise reduces stress, increases oxygen intake, strengthens the immune system, and at the same time helps you sleep well and wake up well by increasing chemicals that the body feels good.
3- Minimizing stress
Stress caused by various reasons weakens the immune system and facilitates the emergence of diseases. With chronic stress; Increase in blood pressure, problems in fertility, heart diseases and bowel problems may develop. To reduce stress; Regular physical activity, breathing exercises, regular and adequate sleep, adequate and balanced nutrition are recommended.
4- Eating a regular and balanced diet
The human body needs various nutrients such as carbohydrates, proteins, fats, minerals, vitamins and water. Each of them is in the list of needs at different rates. For the immune system, take care to take foods containing vitamins A, B, C, E, D and various minerals.
Vitamin C; It is one of the most important vitamins that support immunity. The most important resources; orange, tangerine, grapefruit, lemon, parsley, kiwi, pepper, rosehip and tomato.
B vitamin; The most important for the immune system is vitamin B6. B vitamins are most commonly found in red meat, chicken, fish, eggs, nuts and dairy products.
Omega-3 fatty acids; It supports the immune system with its antioxidant properties and has protective properties against some types of cancer. % C