The arrival of the winter months, the cold weather, the epidemic diseases we live in can reduce our immunity. Retiring indoors during the winter months, being unable to benefit from sunlight makes it easier for us to catch infections. Our shield against all these negative factors, of course, goes through a strong immunity.
Our golden rules for a strong immunity:
1. Let your table be colorful and varied: It is important for a healthy body to get enough and balanced from each of the foods such as milk group, meat group, bread group, vegetable and fruit group.
2. Take advantage of spices: Foods such as ginger, red pepper, turmeric, curry, allspice, and black pepper will add flavor to your meals and health. You can also use them in yoghurts, soups, and salads.
3. Consume Onions and Garlic: Onions and garlic, whose benefits have not been counted for centuries, act as natural antibiotics when consumed raw or cooked. Therefore, keep onions and garlic on your table.
4. Pay attention to water consumption: Although water consumption decreases in winter, the amount of water that should be taken into the body should not be reduced. At least 2-2.5 L of water should be consumed. You can add a slice of lemon to your water to facilitate water consumption and to get vitamin C at the same time.
5. Get enough vitamin C: Fruits such as oranges, grapefruit, tangerines are among the first to come to mind when it comes to vitamin C. In addition to these citrus fruits, green pepper, kiwi, parsley, arugula are also foods high in vitamin C.
6. Meet your daily vitamin D value: Since we cannot benefit from the sun, the main source of vitamin D, in winter, our vitamin D value decreases, so our immunity weakens. Let’s take care to consume nutritional sources of vitamin D (such as fish oil, liver, egg yolk, cheese, potatoes). If it is not enough, reinforcement should be taken under expert control.
7. Pay attention to exercise: While regular exercise improves sleep quality, it also increases our immune functions. Recent research shows that a prolonged moderate-intensity exercise program can reduce the risk of flu and colds in postmenopausal women.
8. Maintain your ideal weight: Recent studies mention the negative effects of excess adipose tissue on the immune system.
9. Get enough and quality sleep: Avoiding alcohol and caffeine before going to bed and suitable room temperature will make you rest.
10. Give priority to probiotic and prebiotic sources: We can increase the number of beneficial bacteria in our intestines and strengthen our immunity by giving priority to probiotics such as yoghurt, kefir, ayran and foods that increase the power of probiotics (such as homemade pickles, fermented foods, boza).
11. Consume healthy fats such as nuts in between meals: Walnuts, almonds, hazelnuts, pumpkin seeds provide benefits in terms of both minerals and healthy fatty acids.
12. Avoid consumption of tobacco and alcohol, white flour, white sugar, acidic beverages: It weakens your immune system by lowering your body resistance.
13. Add oily fish, avocado, flaxseed rich in omega-3 fatty acids to your diet.
14. Use vitamin D, zinc, vitamin C, omega-3, alpha lipoic acid, beta glucan, elderberry and propolis supplements, which are used to strengthen our immunity, in consultation with a specialist.
15. Consume linden, sage, dandelion, chamomile, echinacea, ginger, hibiscus and rosehip tea. These teas both accelerate your metabolism and strengthen your immune system against upper respiratory tract infections.
Our own body is our own shield.