What can you do for a stronger immune system as we enter winter?

We have left another beautiful summer behind. The hot days with lots of sunshine are over. So, how much have we prepared our body for the winter season? As the air temperature drops, we see upper respiratory tract infections such as colds and flu more frequently. Therefore, it is very important that our immune system, which is our most important shield against diseases, is ready for the fight. Let me examine what we can do in this regard.

Nutrition

The most important step in strengthening our immune system is a balanced diet. How much do we get the nutrients we need to fight against diseases? Vitamins and minerals are very important auxiliary elements. Winter vegetables and fruits are rich sources of vitamins and minerals.

The most essential vitamins and minerals for immunity are the following:

In terms of vitamin C, we can consume citrus fruits and leafy vegetables such as spinach and cabbage.

Vitamin D, which is synthesized by our skin with plenty of sun in summer, cannot be synthesized sufficiently in winter due to the unsuitable sun angle. We can get it from fish, milk, dairy products and red meat, but absorption may not be sufficient. Therefore, vitamin D can be taken as a supplement by measuring blood levels.

We can also get vitamin E, which provides resistance to our immune system with its antioxidant effect, from winter vegetables such as broccoli, spinach and nuts such as almonds and walnuts.

Carotenoids, which we can get from pumpkin and carrots, turn into antioxidant vitamin A in our body and strengthen our immunity.

Iron mineral is involved in blood formation and various reactions in cells. It is very important for our body to be healthy as a whole for the immune system to be resistant. We can get iron from animal foods such as red meat, chicken and turkey meat, as well as vegetables such as broccoli and beans.

Folic acid, which is involved in the production of blood cells, also plays an indispensable role for a strong immune system. Folic acid found in green leafy vegetables and cereals will be taken into the body in sufficient amounts with a balanced diet.

Selenium found in garlic and fish plays a role in the balanced functioning of the immune system.

The zinc in pumpkin seeds, mushrooms and red meat has an anti-inflammatory effect.

Adequate and balanced nutrition provides the vitamins and minerals necessary for the immune system. Nutrition plays a key role in immunity.

Sleep

Our body renews itself during sleep. Sleep, which is important for growth and development in children, is also very important for repair mechanisms in adults. For a strong body and a resilient immune system, 7 hours of sleep in adults and 9-10 hours in children is important. For sleep quality, it is important not to use tablets and phones before going to sleep and to reduce coffee and tea consumption after 8 pm.

Exercise

Regular exercise appropriate to age and functional capacity is important for cardiovascular health as well as for the immune system. Exercise contributes to a stronger and fitter body.

Alcohol consumption

Alcohol consumed in excessive amounts can have bad consequences for all systems. Since the immune system is also part of our overall health, it will be badly affected if alcohol intake is high. Therefore, alcohol consumption should be limited to 1 unit per day for women (i.e. 1 glass of wine, 1 bottle of beer or 45 ml of hard liquor) and 2 units per day for men (2 glasses of wine, 2 bottles of beer or 2 servings of 45 ml of hard liquor).

Stress management

High levels of stress will lead to a weakened immune system, even if all other causes are sufficient. The hormone cortisol, which is physiologically secreted in our body, is a hormone that increases under stress and destabilizes the immune system. Although it has beneficial effects, when it is secreted in excess with stress, it will lead to a catabolic process in the body.

Therefore, stress-causing conditions should be reviewed and eliminated or support should be sought for stress management. Diseases such as infections and inflammatory diseases can increase cortisol levels, as well as anxiety and intense work tempo.