How to Boost Immune System?. We have compiled for you what can be done to contribute to the protection process and strengthen your immune system.
As the winter season approaches and the quality time spent outdoors decreases, the importance of strengthening our immune system increases. It is more important than ever to strengthen the natural defense shield against influenza infections. The immune system is like a security system that does extraordinary work to protect the body against disease-causing microorganisms. From a functional medicine perspective; It starts with a healthy foundation such as supporting the immune system, a balanced diet, sleep and exercise. Simple measures you will take in your lifestyle will support this foundation. Let’s find out How to Boost Immune System?
How to Boost Immune System?
Eat an immune-boosting diet
As Hippocrates said; “Your food can be your medicine or your poison.” Eat fruits and vegetables that are as organic as possible in their season and rich in antioxidants and vitamins. Get support from cruciferous vegetables to strengthen the detox system in your liver. Increase your intake of healthy fats such as the right proteins, olive oil, whole grains, nuts, seeds, fermented foods and avocados as much as possible.
Related guest article
Eliminate immune-suppressing foods and drinks such as sugar, processed foods, refined carbohydrates, fried foods, vegetable oils, packaged foods containing additives, and alcohol. You will notice that not only immunity, but also your energy increases, you feel much more energetic.
Take vitamin support
There are targeted supplements available that will support your immune system and shut down your body to viruses. These; Vitamin A, vitamin C and vitamin D3, beta glucan, vitamin E, zinc, copper, selenium, coenzyme Q10, ginkgo biloba leaf extract, citrus bioflavonoids, black elderberry extract and echinacea. If you suffer from chronic infections; If you often get sick and feel exhausted, you may need to supplement your diet. However, remember that supplements do not have the same effect on everyone and you should consult your doctor first for your symptoms. How to Boost Immune System?
News sources report that he uses high doses of vitamin C as part of his flu infection treatment. It is called a triple immune fighter, especially for zinc, vitamin D and vitamin C. However, it is very important that the vitamins you will take do not contain preservatives, coloring, sweetening, artificial flavoring and added sugar. Content should be considered when choosing. To keep the immune system strong against viruses, bacteria and diseases, you can rely on special immune-boosting supplements, and protect your body with herbal extracts and probiotics. Find out How to Boost Immune System below.
Vitamin D: We can say that vitamin D, an organic vitamin that comes from the sun, is a “yellow support” for our immune system. Besides supporting the immune system, vitamin D contributes to the protection of muscles, bones and teeth and normal blood calcium levels. Although you can get vitamin D from certain foods and sunlight, our modern lifestyle doesn’t always allow you to spend a lot of time outdoors. Many adults cannot reach the vitamin D levels needed to regulate their immune system.
For this reason, vitamin D is a support that everyone needs not only during the disease process but also in every period. At this point, it is very important to choose the right vitamin D supplement. In order to meet the vitamin D need, products containing only olive oil without preservatives, flavoring, coloring and additives should be preferred. Continue more below to find out How to Boost Immune System?
Zinc: Zinc is the second most abundant trace element in the human body after iron and is necessary for the function of many enzymes in the body. Zinc deficiency is common in the world. Zinc is also important for hair, skin and nail health. In addition, it contributes to normal DNA synthesis. There are many different forms of zinc. At this point, it is important to choose a highly absorbent form of zinc. Studies show that the absorption of zinc picolinate in the body is higher than other forms.
Vitamin C: It is an important source of vitamins for immunity. Since it is not stored by the body and dissolves in water and is rapidly excreted, it should be taken from outside as a support. Vitamin C deficiency; It has been associated with an increased frequency and duration of colds along with a weak immune system. When your immune system is under stress, your body consumes much more vitamin C than it normally uses. How to Boost Immune System?
In addition to vitamin C, rosehip extract with high vitamin C content, products containing hesperidin and rutin from the bioflavonoid class in citrus fruits can be preferred. You can take high doses of vitamin C during the day, as well as grape-release C vitamins that help fill vitamin C stores at the optimum level throughout the day. Thus, you can be protected from possible stomach side effects, thanks to the stomach-insoluble tablet feature of long-release vitamins. It is necessary to take supplements, add foods high in vitamin C such as citrus fruits, kiwi, bell peppers, broccoli, and Brussels sprouts to your diet during this period. Continue reading to learn more about How to Boost Immune System?
Beta Glucan: Beta glucans are polysaccharides obtained from the cell wall of organisms such as oats, mushrooms and baker’s yeast. Each of the beta glucans located in the cell walls of living things such as oats, mushrooms and baker’s yeast differ in their molecular shapes. Hence, its physiological benefits are different. Keep reading to learn How to Boost Immune System?
The positive effects of beta glucan on health have been approved by food control organizations such as the FDA (Food Drug Administration) in the USA and EFSA (European Food Safety Administration) in Europe. Beta glucan, which is effective for the immune system, is obtained from baker’s yeast (Saccharomyces Cerevisiae). Along with beta glucan; You can use forms that contain ingredients such as vitamin C, vitamin D3, zinc, copper, selenium, pelargoniumi sambucus nigra, ginkgo biloba leaf extract. How to Boost Immune System?
Adjust the Dose of Exercise
We all know the importance and indispensability of exercise. However, we do not consider the harms of overtraining and how important it is to adjust the dose of exercise. Your cortisol hormone is responsible for feeling exhausted or more stressed after intense exercise. This hormone is one of the stress hormones. Incorrect or unbalanced exercise can increase your cortisol release. In fact, excess cortisol, which has an important role in the body, can harm our health. However, depending on the intensity of your exercise, balancing exercises such as yoga and tai chi that you add to your fitness routine can help increase your body’s immunity. How to Boost Immune System?
How the balance in the intestinal flora affects all systems in our body Hippocrates’ famous “All diseases start in the intestines.” can be summarized with the word. If you are thinking about how to strengthen your immune system naturally, start with your intestines first. Research shows that a large part of the immune system is located in the intestines. Most of serotonin, known as the happiness hormone, is also produced in the intestines. With more than 100 million nerve cells, our intestines are now “2. It’s called “the brain.”
Good and bad bacteria in the intestinal flora must be in balance. Factors such as malnutrition and stress can cause this balance to deteriorate. In order to restore this balance, it is recommended to take probiotic foods such as yoghurt and kefir and supplementary foods containing probiotic microorganisms. While taking probiotic supplements, particular attention should be paid to the amount of strain it contains and that the strains are patented. Probiotic microorganisms help balance the digestive system and support the immune system.
Maintain quality sleep
Chronic sleep deprivation and disruption of the sleep-wake cycle leads to activation of the inflammatory immune response, decreased activity of T cells, and weakened immunity. People with insomnia do not get sick frequently and quickly, as well as an active process that enhances memory. Aim for seven to eight hours of sleep regularly, and get support for quality sleep if needed.
Manage your stress
In chronic stress, our body suppresses our immune response. Studies show that even a brief meditation or breathing exercises can improve immune function. Breathing work can be an opportunity to relax the anxiety state and reduce the overall volume of stress we are exposed to. The 4-7-8 breathing technique of Harvard graduate well-life medical doctor Andrew Weil is an effective method to alleviate anxiety (four seconds of breathing, seven seconds of holding and eight seconds of exhalation).