To maintain a healthy life, it is very important to strengthen our immune system as well as basic factors such as healthy diet, exercise and sleep. The immune system is our body’s defense mechanism, protecting us against infections, diseases and even cancer. However, depending on certain factors, we can weaken the immune system and become more vulnerable to infections. Therefore, it is very important to learn what we can do to strengthen our immune system and prevent infections.
In this article we will talk about what the immune system is, how it works and how it can be strengthened. You can also get important information by reading this article to maintain a healthy life and strengthen your immune system.
What is Immunity?
Immunity is the body’s natural defense mechanism to fight harmful microbes. This defense mechanism protects the body against microbes such as viruses, bacteria and fungi. The immune system also plays an important role in preventing diseases such as cancer.
The immune system consists of two types, innate immunity and acquired immunity. Innate immunity consists of immune cells that people have when they are born, especially those located in the skin, mucous membranes and intestines. Acquired immunity, on the other hand, is the type of immunity that we acquire when we encounter diseases, as opposed to innate immunity.
Organs that provide immunity and their functions
Some organs in the body protect our body from harmful viruses. It prevents us from getting sick, harmful microorganisms from entering our body. Here are the organs that provide immunity and their functions;
Thanks to the acids it produces, it protects us from disease by destroying the microbes that enter the food before they reach the intestines.
2. Nose and throat
It traps foreign materials and destroys them by producing a sticky fluid called “Mucus”.
3. Salivary glands
The salivary glands produce saliva to remove germs that enter the mouth.
4. Lymph nodes
It filters foreign substances entering the body and protects our body by destroying them thanks to the white blood cells in it.
5. Tear gland
The lacrimal gland secretes tears and purifies substances such as dust and dirt that enter the eye.
It prevents many diseases from entering the body.
How to strengthen the immune system?
1. Eat a balanced and healthy diet
A diet that contains nutrients necessary for the immune system can help strengthen the immune system. A diet of fruits, vegetables, whole grains, healthy fats, protein and probiotics provides essential nutrients for the immune system. In addition, it is useful to consume foods that contain vitamins and minerals important for the immune system, such as vitamin C, vitamin E, zinc and selenium.
2. Exercise regularly
Regular exercise helps boost immune system function. Exercise can reduce the risk of infection by increasing the antibodies circulating in the body. At least 150 minutes of moderate intensity exercise or 75 minutes of vigorous exercise per week is sufficient for the immune system.
3. Get enough sleep
Getting enough sleep is important for the immune system. Insomnia can cause the immune system to malfunction. Adults are recommended to sleep 7-8 hours a day.
4. Avoid stress
Stress is harmful to the immune system. Stress can cause the immune system to malfunction by increasing the production of the hormone cortisol. Avoiding stress can help boost immune system function.
5. Avoid smoking and alcohol
Smoking and excessive alcohol consumption are harmful to the immune system. These habits can weaken the immune system and make it easier to catch diseases. Therefore, not smoking and avoiding excessive alcohol consumption help strengthen the immune system.
6. Wash your hands regularly
Regular hand washing helps reduce the risk of infection. Hands come into contact with various surfaces throughout the day and can spread germs. Therefore, regular hand washing helps reduce the risk of infection.
7. Get vaccinated
It is important to get vaccinated to prevent certain diseases. Vaccines help the body build immunity against the disease. Vaccines help protect the health of both the individual and the community.
Foods to be consumed to strengthen the immune system
You should definitely consume these foods for a strong immune system that can resist diseases invading the body. Which foods strengthen the immune system? Let’s take a look together at the foods that strengthen your immune system. Here are those foods;
Broccoli, an important source of vitamin C, regulates and strengthens the immune system because it contains strong antioxidants. You can add cream in broccoli, which you can consume by cooking or as a soup.
Spinach, which contains many essential nutrients and antioxidants, especially vitamin C and vitamin E, is one of the most valuable nutritional sources that strengthen the immune system. Spinach aids in cell division and DNA repair.
3. Green tea
Green tea, which contains a small amount of caffeine, is a tea that can reduce the risk of catching a cold. Green tea raises cholesterol and strengthens your immune system. Green tea also has a relaxing effect.
Highly beneficial for health, this drink is resistant to most diseases if consumed regularly. Kefir, which helps fight bacteria, increase antioxidant activity and reduce inflation, also relaxes the intestines.
Almonds, which are high in vitamin E, are also rich in manganese, magnesium and fiber. A small handful of almonds is a snack that contributes greatly to the immune system.
In recent studies, it has been observed that yogurt, which strengthens the immune system by improving the intestinal flora, is one of the nutrients that strengthen the immune system. If you want to strengthen your immune system, don’t forget to consume yogurt three times a week.
It is recommended to consume fish twice a week that contains a lot of omega 3, which protects and strengthens the immune system. Fish also prevents prostate cancer.
Chocolate, which contains theobromine substances beneficial to the body, can do more harm than good if consumed in excess. Therefore, it should be consumed in small quantities. Chocolate protects the body from harmful waste products called free radicals.
How to strengthen the immune system?
Among the things that strengthen the immune system; If you are in an unhappy and pessimistic mood, eat foods that contain vitamin B12, eat them, watch for vitamin D deficiency and meet your omega 3 needs.
What foods should be eaten to strengthen the immune system?
To strengthen the immune system, it is necessary to drink at least two liters of water a day, to include products such as yogurt, cabbage, kefir, fish on the table, to eat oily seeds such as almonds, peanuts, hazelnuts, sunflower seeds, and to avoid any eat fresh fruit or vegetables every day.
How do we know if the immune system is weak?
The main sign of a weakened immune system is that you are constantly sick. If you suffer from upper respiratory illnesses 3 or more times during the winter months, your immune system is weak. Susceptibility to diseases in general also indicates weak immunity.
How to strengthen the immune system the fastest?
To strengthen the immune system, you need to stop smoking, eat healthy, remove stress from your life, get enough sleep, exercise regularly, stay away from alcohol and pay attention to hygiene.
What strengthens the immune system the most?
Among the foods that boost the immune system; eggs, parsley, fish, spinach, foods containing vitamin C or A, yogurt, almonds, walnuts, peanuts, hazelnuts, cabbage, kefir, drink plenty of water.
Why Does the Immune System Crash?
Factors that cause the immune system to collapse include alcohol and cigarette use, lack of probiotics, poor quality sleep, not resting properly, stress and frequent use of antibiotics. Your immune system may be weakened by these conditions.