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Ways to Strengthen Immune System

In daily life, our body can face many harmful factors such as viruses, bacteria, carcinogenic substances. In order for life to continue and not to get sick, it is necessary to fight with these substances, which is where the immune system comes into play. The immune system is very important for our survival as it tries to eliminate the harmful effects that these substances can give to our body.

When a foreign substance, such as a microbe or cancer cell, enters or develops in the body, this system begins to produce substances called antibodies in order to destroy them. Foreign substances are targeted and fight through antibodies until they destroy it. Since it has a kind of memory, the immune system uses every experience in the next struggle. The purpose of the system is only to fight foreign and harmful substances, and in doing so, it also protects itself and does not harm a different organ.

How Do We Know If the Immune System Is Strong?
It is not very possible to measure whether the immune system is strong or not. So there is no test that shows whether the immune system is strong or not. Some blood tests do not give definitive results, but only guide with clues. The most important indicator for this is not to catch infections or to survive with the least damage when diseases are encountered.

Are There Any Body Symptoms That Show Weakening of the Immune System?
The immune system varies in everyone for many different reasons, such as genetic structure and general body structure. So everyone has an immune system map. Many factors such as being too tired, being under stress or malnutrition, diabetes, cancer, heart diseases weaken the immune system.

The most important indicator of weakening of the immune system is that the person has frequent infections. For example, having an upper respiratory tract infection 3-4 times in winter is the most important indicator of a weak immune system. In general, susceptibility to infections indicates weak immunity. Especially in the pandemic or epidemic periods we are currently in, the effects are more intense in people with weak immunity.

With aging, the biochemical function changes in our body cause changes in many processes from cells to organs. With these extremely complex changes, the immune system naturally ages. Therefore, it is necessary to pay much more attention to elderly people.

Is Everyone Born with the Same Strong Immune System From the Moment They Are Born?
Protective immunoglobins are passed on to us along with breast milk. Then a person’s immune system begins to produce antibodies as their organs develop. This is where the protection and importance of breast milk comes from. In later years, many factors, from genetic factors to nutrition, affect the immune system. However, with aging, just as our skin ages, our immune system also ages. Therefore, the elderly are more prone to infections. Even the flu becomes a life-threatening risk for them.

Aren’t Immune Systems as Strong as Thought?
From previous experiences with infectious diseases, we know how the elderly or young will be affected. But we don’t know enough about the coronavirus. We are getting new information every day. When we look at the statistics obtained so far, we know that the elderly constitute the risky group. Because the elderly have both immune aging and chronic diseases. For example, chronic diseases such as hypertension, diabetes, heart diseases are more common than young people. The elderly are therefore much more sensitive.

However, this does not mean that the disease will not happen in young people. Unfortunately, there were also casualties among young people. However, we do not yet know how the immune system of the patients is in these losses or the effect of the coronavirus on these people, even if the immune system is strong. But we get new information every day. The extent to which the immune system is effective in such a course of action in these people will become clear only after epidemiological studies.

Although the mortality rate in the coronavirus outbreak in young people is low, the disease still appears. So young people’s immune systems may not be as strong as they think. There may be different underlying chronic problems or nothing at all, and the disease may occur only because of the power of the virus. After all, yes, it can be said that young people are more advantageous than the elderly, but it does not mean that young people will not have the disease even if their immune systems are very strong.

Therefore, I should not relax thinking that my immune system is strong, that I do not have a chronic illness or that I am young. It is very important, especially to pay close attention to social isolation and strictly follow all hygiene rules. Smoking and excessive alcohol consumption weaken immunity very much and it is absolutely necessary to avoid it.

Is There Such a Thing as Overstrengthening the Immune System?
It is observed that people turn to too many supplementary products with the idea of protecting myself during the pandemic period or consume products that they have not consumed before. I don’t think that’s true. Everyone has a certain eating habit or lifestyle. For this reason, it is necessary not to do things that will surprise the body too much. As it should be, a balanced diet rich in protein, balanced in fat, carbohydrate, vegetables, fruits, dried legumes has a strong effect especially in this period.

There is no such thing as overstrengthening the immune system. Turning to supplements or food products in order to strengthen the immune system too much can bring more harm than good. For example, a person with a sensitive liver drinking too much herbal tea can have a toxic effect on their liver. Or products used to strengthen immunity can cause undesirable consequences in diseases that are still being treated.

Therefore, it is necessary not to change the order too much and to go balanced in all matters. For example, strict diets or, conversely, obesity also weaken immunity. It is also important that the person maintains a normal weight.

How Accurate Is It to Use Vitamin C-D and Other Food Supplements That Protect the Immune System Without Having a Blood Test?
With plenty of water, vitamin C can be taken regardless of the level. However, the most important point is that all supplementary foods that should be taken should be used under the control of a physician. For example, vitamin D poisoning may occur as a result of unconscious overintake of vitamin D.

What to Do to Strengthen the Immune System?
Eat a balanced diet; One of the most important reasons for the weakening of the immune system is to eat poorly and lead a sedentary life. Therefore, try to eat a regular and balanced diet.

It has also been proven that the Mediterranean type of nutrition strengthens immunity. Eating fish at least three days a week, focusing on dry legumes in the diet, eating seasonal vegetables, consuming animal foods such as milk buttermilk, yogurt, kefir are important in strengthening the immune system. It is also beneficial to consume foods with high antioxidant capacity for a strong immune system. Foods such as purslane, citrus fruits, walnuts, spinach, almonds, pomegranates, artichokes, broccoli, carrots, kiwi, fish, pineapple, dried legumes, rosehips, olives, olive oil, oat bran and yogurt strengthen the immune system. Especially green leafy vegetables (spinach, purslane, chard, dill, mint, lettuce) show strong antioxidant properties thanks to the vitamins A, C and E, folic acid and Omega 3 they contain. In order to increase the omega 3 ratio, fish should be consumed 3 days a week, 1 teaspoon of flax seeds can be added to salads. Consuming walnuts, which are a powerful source of Omega 3, supports the body in terms of antioxidants.

Get enough and quality sleep; Quality and adequate sleep is one of the factors that keep the immune system strong. Thanks to the hormone serotonin secreted while sleeping, it responds faster to infections. Therefore, make sure to sleep 7-8 hours a day.

Drink Water: Water is very important in increasing body resistance and keeping immunity strong. Therefore, try to consume 2 liters of water per day.

Do Exercise: If possible, exercising in an open space with plenty of oxygen is essential for a strong immune system. Although this is not possible with this period, moderate exercises such as simple exercise at home and walking will also benefit. While doing this, open the windows in the house and let oxygen get inside.

Try to control your stress, avoid alcohol and cigarettes