Nutrition Against Flu

If we want to avoid the cold and flu, the most common diseases of the winter months; It is necessary to strengthen the immune system. A strong immune system reduces a person’s risk of contracting diseases, the duration and severity of the disease. Genetic and environmental factors and lifestyle affect the immune system. A sedentary life, stress, inadequate and unbalanced nutrition, long-term hunger, smoking, alcohol use, sleep disorders are some of the factors that cause weakening of the immune system.

Regular walking not only strengthens the immune system, but also supports bone and muscle health, improves sleep quality, provides vitality, and helps regulate blood circulation.

Food plays a big role in the fight against stress. In particular, magnesium helps to reduce stress and strengthen the immune system, due to the role it plays in relaxing the nerves and muscles. Foods rich in magnesium are meat, milk, fish, almonds, eggs, legumes, whole grain foods, chocolate, beans. Consumption of 1 glass of milk and 10 almonds as a snack during the day helps to reduce the stress factor.

Adequate and balanced nutrition is of particular importance not only for the strengthening of the immune system, but also for every moment of daily life. Intake of carbohydrates, proteins, fats and energy more or less than the daily requirement of the body affects the immune system negatively. In addition to nutrients, low intake of vitamins and minerals causes the same negative effects. Having 3 main meals and 2-3 snacks with an adequate and balanced distribution throughout the day accelerates both the metabolism and the immune system.

Long-term starvation causes the body to become exhausted, resulting in a weakening of the immune system.

Many recent studies show that fish oil, flaxseed and walnuts strengthen the immune system very significantly due to their omega 3 content. Omega 3 has high antioxidant properties. Fish and walnuts are among the foods that should be included in the diet of the individual. The fish richest in omega 3 are sardines, tuna, mackerel, salmon, and anchovies. For a strong immune system, consume fish 2-3 times a week and 2 whole walnuts a day.

The role of herbal teas in flu and colds has been known for years. Especially ginger, linden, echinacea and sage are among the most preferred. With its high antioxidant content, ginger strengthens the immune system, regulates circulation, lowers fever, and reduces inflammation. Linden also contains high amounts of antioxidants like ginger. It is mucus regulator, helps to reduce fever. It is used for the treatment of viral or bacterial throat infections. Another herbal tea rich in antioxidants is sage. Sage, like linden, has a mucus-regulating and expectorant effect. At the same time, it helps to reduce fever and remove toxins along with sweating. It has a soothing effect like linden. When consumed in the evening, it makes it easier to fall asleep and improves sleep quality. Every evening, brew 1 pinch of linden and sage in 1 cup of hot water, add a small piece of peeled ginger and a slice of lemon and drink it.

 

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