Protecting yourself and your loved ones starts with building a robust immune system, the first and most crucial step. We should always take extra care to strengthen our immune system.
With this content, you can discover top tips for immune system strengthening, enhancing your body’s defenses naturally. Learn how to fortify your health and resist illnesses effectively.
Immune System: What Is It? How Is It Strengthened?
The immune system is the system that fights against viruses, bacteria, and other pathogens that cause infection or disease.
The immune system sounds the alarm when viruses and bacteria enter the body. It releases antibodies that neutralize the pathogens multiplying in the body. Applying the tips we suggest in this content and consuming the nutrients can strengthen your immune system. But first, let’s look at why the immune system weakens.
In its general definition, the immune system is the mechanism that defends us against microorganisms that cause diseases. It performs a significant task in doing so. However, it sometimes fails, and harmful microorganisms invade the body.
The invasion of the body by microbes, viruses, and microorganisms leads to diseases. To intervene in this process, it is necessary to strengthen the immune system. So, how can the immune system be strengthened? Is a proper diet sufficient to enhance the immune system? Or what changes should we make in our lifestyle for a robust immune system?
Why Does the Immune System Weaken?
Viruses and bacteria can enter our bodies in various ways, causing our immune system to weaken. For example, pathogens spread with sneezes, coughs, and airborne droplets can enter the body. Here, our immune system kicks in as a protective barrier against viruses and bacteria.
Viruses and bacteria are active throughout the year (especially these days) and challenge our immune system. Especially the cold winter months and seasonal transitions are the most sensitive periods for our immune system, and we should take extra precautions to strengthen our immune system during these times.
The most common causes of a weak immune system are inadequate nutrition and rest. If you are undernourished, your immune system weakens, and pathogens can infect more easily. You may get sick more often, and your recovery may take longer. Therefore, you should always try to keep your immune system strong.
Reasons Why the Immune System Weakens:
- Smoking
- Not exercising
- Being overweight
- Excessive alcohol consumption
- Irregular sleep patterns
- Excessive stress
- Not washing hands frequently
You can strengthen your immune system by following these suggestions alongside a balanced and healthy nutrition plan.
Wash Your Hands Frequently: We know you know this. But it’s worth reminding. Viruses are most commonly transmitted through handshakes or touching shared items. Wash your hands frequently throughout the day, and try not to touch your face.
Drink Sufficient Amounts of Water: How many liters of water should we drink daily? According to experts, sufficient water intake limits the effects of viruses and bacteria. Could you make sure you drink at least 2 liters of water a day?
Benefit from Clean Air: Regular exercise stimulates blood circulation. Running or walking at a moderate pace for 30 minutes 3 times a week benefits your overall health. On extremely hot or cold days, dress appropriately for the season. If you have a cold, postpone exercising.
Reduce Stress: Take more frequent breaks while working if possible. Yoga or a relaxing bath at the end of the day can be beneficial. Make it a habit to sleep at least 8 hours.
Pay Attention to Your Digestive Health: Did you know that a robust immune system needs a healthy gut system? About 80% of immune cells are located in our gut system. Therefore, a healthy gut flora is crucial for a robust immune system. You can choose fermented foods to support your gut system. We have an excellent suggestion for this.
Reduce Alcohol and Smoking: Excessive alcohol and smoking consumption weaken the immune system. The immune system can be temporarily turned off when the amount of alcohol in our body is high. Excessive nicotine can weaken the function of white blood cells.
Stay Away from Crowds: Crowded environments are a significant risk to our immune system. Especially during the pandemic, we should heed experts’ calls and avoid crowded places unless necessary.
Regular Sleep: Make regular sleep a habit. Sleep quality and duration are significant for the immune system. Did you know that many substances responsible for the immune system are secreted while sleeping? Studies show that lack of sleep can make you get sick more.
Strengthening the Immune System
Even though strengthening the immune system sounds appealing, achieving this is complex. The immune system is not an organ but a system. Hence, building a robust immune system requires balance and harmony. Research indicates that the immune system has a complex structure. There is still a lot we still need to learn about this system. Many sources suggest a close relationship between lifestyle and an improved immune system.
Research on the relationship between a healthy immune system and lifestyle continues. Meanwhile, some studies on animals and humans indicate that diet, exercise, age, stress, and other factors can affect the immune system.
How to Strengthen the Immune System?
Adopting a healthy lifestyle is the first and most crucial step in strengthening the immune system. Implementing universally accepted health guidelines is the best step that can be taken to improve the immune system naturally. The immune system is a part of our body. Environmental factors influence it. When it is well-protected and supported, it functions better. So, what steps should be followed to strengthen the immune system naturally; what should be done?
Avoid smoking: Consumption of ready-made foods, excessive caffeine, alcohol, and smoking can weaken the immune system. Avoiding smoking, excessive alcohol, and caffeine consumption and instead increasing the consumption of herbal teas, fresh fruits, and vegetables can strengthen the immune system.
Follow a fruit and vegetable-heavy diet: Fruit consumption is significant during the winter season because the fruits of this season are especially rich in Vitamin C, which boosts body resistance. For children who do not like vegetables, blending the vegetables to prepare vegetable soup or meatballs can encourage consumption.
Consume Sufficient Amounts of Water: Water is a solvent that carries all nutrients and wastes in the body through blood and lymph fluids. Drinking at least two liters of water daily helps penetrate nutrients into our cells, eliminates waste, and neutralizes bacteria and viruses that make us sick. Moreover, drinking plenty of water ensures the blood carries sufficient oxygen to all cells. This means all your body systems work efficiently. If your organs and muscles work best, your immune system will be at its best.
Avoid Excessive Alcohol and Smoking: The consumption of packaged and processed ready-made foods, caffeine, alcohol, and smoking are harmful habits that endanger the immune system. Reducing these and replacing them with whole foods, herbal teas like echinacea and ginseng, fresh fruit, and vegetable juices can support your immune system and the functioning of your body.
Maintain Regular and Adequate Sleep: Attention should be paid to sleep patterns. People, especially children who sleep irregularly and insufficiently, are more prone to diseases due to weakened body resistance. The human body has an internal clock. For the brain, liver, lungs, and even muscles to work without problems, they must control temperature and release hormones. Lack of sleep makes it difficult for the body to do these things.
Do Not Neglect Vitamin C Intake: Fresh vegetables and fruits containing Vitamin C are essential for strengthening immunity. Vegetables such as green onions, leeks, and celery that grow in autumn are rich in Vitamin C and antioxidants. During these months, consuming peas, chestnuts, walnuts, and hazelnuts, which contain zinc, a substance that strengthens immunity, is also recommended.
Do Not Delay Treatment: Diseases should be treated promptly as they tire the immune system. Especially those with chronic diseases should consult their doctors at the slightest complaint.
Protein: Natural Protector: The type of nutrients consumed during meals is essential. The metabolism weakens in the winter months, so resistance against infections is formed. Mainly, the protein group contains very beneficial nutrients for children. Animal-derived proteins include meat, milk, and eggs.
Immune System and Age
There is a direct correlation between age and health status. The immune system’s response to diseases decreases with aging. This means an increased exposure to infections and microorganisms as one gets older.
Older people are more likely to catch infectious diseases compared to younger individuals, and these diseases can even lead to death. Diseases related to upper respiratory tract infections, such as flu and cold, are among the most common causes of death worldwide for people over the age of 65.
The exact reason for this needs to be clarified. However, some scientists argue that decreasing T cells (which destroy potential pathogens) could increase the likelihood of catching diseases.
There is a connection between the dietary habits and immune systems of older people. “Micronutrient malnutrition,” a form of malnutrition where an individual is deficient in essential vitamins and trace minerals, is widespread among older people. Older individuals eat less and have less variety in their daily diets.
Can dietary supplements help older people have a healthier immune system? Advice from an expert doctor should be looked at on this matter. Although some diet programs may benefit the immune system, they can produce different results in people of varying ages.
Proper Nutrition for a Strong Immune System
A balanced and healthy nutrition plan can help strengthen your immune system and increase your body’s resistance. Utilize natural food sources to improve your immune system. This way, you can make your body more resistant to pathogens.
Did you know that the German Nutrition Society recommends consuming at least three portions of vegetables and two portions of fruit a day?
Nutrients that Strengthen the Immune System
A robust immune system provides resistance against diseases and reduces the likelihood of being affected by colds, flu, and colds. It may be necessary to review dietary habits to strengthen the immune system. So, what are the nutrients that enhance the immune system?
Protein is essential for a healthy immune system. Red meat, white meat, legumes, milk, eggs, yogurt, pumpkin seeds, and cheese are rich in protein and easily accessible foods.
Antioxidants help expel free radicals from the body, which cause various diseases. For the adverse effects of free radicals to be minimized, consuming a sufficient amount of antioxidants is essential.
Foods rich in antioxidants: Walnuts, blueberries, strawberries, artichokes, raspberries, cabbage, beans, dark chocolate, fruits and vegetables containing Vitamin C, green tea
Vitamin A supports and stimulates many immune processes, including antitumor activity, strengthening of fighter cells (white blood cells), and enhancement of antibody response. Those deficient in it are significantly more susceptible to viral infections. Milk, fish oil, and eggs are significant sources.
Beta-carotene helps capture free radicals. Green leafy vegetables, red, orange, and dark yellow vegetables are significant sources.
Vitamin C boosts and strengthens immunity with its antiviral and antibacterial effects. Citrus fruits, green peppers, parsley, cherries, and melons are significant sources.
Vitamin E helps capture free radicals. Soy, sesame, walnuts, almonds, peanuts, and other oily seeds are significant sources.
Vitamin B6 deficiency suppresses the immune system.
Zinc inhibits the proliferation of many types of viruses. It plays a vital role in many immune system reactions. Eggs, meat, and milk are rich in zinc.
Selenium affects all parts of the immune system. Excessive intake of vitamins can have harmful effects. Fat-soluble vitamins (A, D, E, K) are stored in the body, so high doses over a long period can have a toxic effect. Excessive Vitamin C can cause problems in some organs, and Vitamin B6 can cause nerve system damage.
Below, we share some nutrients that can help strengthen your immune system.
Blueberries
Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help strengthen a person’s immune system. A 2016 study found that flavonoids are essential to the respiratory tract’s immune defense system. Researchers found that those who ate flavonoid-rich foods were less likely to get an upper respiratory tract infection or a common cold than those who did not.
Blueberries can be consumed directly or added to desserts like cakes and cookies, making them appealing to children.
Dark Chocolate
Dark chocolate is both delicious and beneficial as a snack. Studies indicate that dark chocolate is healthier and more beneficial than milk chocolate.
Theobromine, found in dark chocolate, has antioxidant effects. Antioxidants protect the body from the adverse impact of cell waste called free radicals.
Free radicals are cell waste produced during the body’s daily activities. An accumulation of free radicals in the body can damage cell health and lead to various diseases.
While dark chocolate is a delicious source of antioxidants, it is high in calories and saturated fat. Therefore, sugar-free dark chocolate should be chosen and consumed in moderation.
Turmeric
Turmeric is among the most popular herbal products of recent times. This spice, originating from the Far East, has been known for thousands of years and is primarily used against various diseases, including colds and stomach problems.
Curcumin, found in turmeric, has antioxidant and anti-inflammatory effects. Therefore, consuming turmeric is thought to strengthen the immune system. When consuming turmeric, it is beneficial to consume it with other natural products to enhance its effect.
Broccoli
Broccoli is one of the vegetables richest in vitamin C. Thanks to its sulforaphane content, its antioxidant capacity is relatively high. Therefore, it should be included in the nutrition program to support the immune system.
Broccoli can be consumed as a salad after being boiled or as a soup. Adding cream to the broccoli soup you prepare can prevent children from being disturbed by the distinctive smell of broccoli.
Spinach
Spinach can be preferred for strengthening the immune system as it contains various essential nutrients and antioxidants, including flavonoids, carotenoids, vitamin C, and vitamin E. Spinach helps with cell division and DNA repair with its nutrient content.
Ginger
Ginger can be consumed as a spice in various dishes, used in desserts, or drunk as tea. Studies indicate that ginger may have anti-inflammatory and antioxidant properties that help prevent illnesses.
Garlic
Garlic has been widely used to prevent colds and other diseases for a long time. A review study investigated whether taking garlic supplements containing allicin could reduce the risk of catching a cold. One group used placebos with no effect in the study, while the other group took garlic supplements. The study found that participants in the placebo group were twice as likely to catch a cold as those who took garlic supplements. However, researchers state that more research is needed to determine whether garlic can help prevent colds. Nonetheless, garlic is delicious and can easily be added to meals.
Green Tea
Green tea contains only a tiny amount of caffeine, making it an alternative to black tea or coffee. Like blueberries, green tea also contains flavonoids with antioxidant properties.
Kefir
Kefir is a fermented drink containing live bacteria cultures that benefit health. A 2017 study showed that regular consumption of kefir could help fight bacteria, reduce inflammation, and increase antioxidant activity. Although most of these studies were conducted on animals or in laboratory cell cultures, theories about probiotics affecting gut health and the immune system are increasingly supported today.
Sunflower Seeds
Sunflower seeds are a source of vitamin E, an antioxidant. Like other antioxidants, vitamin E fights free radicals, improving immune function. Sunflower seeds can be consumed as a snack or added to salads or breakfast cereals. Be cautious with the amount, as excessive consumption of sunflower seeds can lead to weight gain.
Almonds
Almonds, like sunflower seeds, contain a high amount of vitamin E. They are also rich in manganese, magnesium, and fiber. A small handful or a quarter cup of almonds can be a healthy snack that may benefit the immune system.
Oranges and Other Citrus Fruits
Oranges, tangerines, grapefruits, kiwis, and other acidic fruits are good sources of vitamin C. The mechanism by which vitamin C fights respiratory diseases such as the common cold is partially transparent. However, it has been observed that the amount of vitamin C in the body significantly decreases during colds, suggesting vitamin C plays an essential role in fighting these viruses. Consequently, vitamin C can reduce the duration of common cold symptoms and improve the function of the human immune system.
What Else Should Be Consumed for a Strong Immune System?
Due to their lycopene content, tomatoes reduce the risk of prostate, breast, digestive system, bladder, skin, and cervical cancer.
The carotene content in citrus fruits is significant in cancer prevention.
Broccoli, cauliflower, and cabbage are known to reduce cancer risk due to their glucosinolate content.
Flaxseed protects against breast and lung tumors due to its lignan content.
Garlic and onions strengthen the immune system, increase the excretion of free radicals, inhibit tumor cell proliferation, and reduce cholesterol levels. A study showed an inverse relationship between the risk of developing stomach cancer and consuming onions and garlic.
Fruits, vegetables, tea, and cocoa-containing flavonoids prevent cancer, diarrhea, and ulcer development and protect against infections. A study suggests apple extracts inhibit tumor cell proliferation.
Soy contains phytoestrogens that play a role in controlling and preventing hormone-dependent cancers. It also affects the prevention of heart disease and osteoporosis.
Omega-3 fatty acids, mainly found in fish, have been shown to reduce breast and lung cancer.
Probiotics prevent the proliferation of disease-causing microorganisms, help the intestine function regularly, and protect against cancer. They are abundantly found in yogurt and kefir. These probiotic bacteria use prebiotics (carbohydrates found in leeks, artichokes, eggplants, onions, and garlic) as food. Thus, when consumed together, they provide better benefits.
Ginger has infection-reducing effects, and studies suggest it may prevent colon cancer.
Turmeric, grape seed, cherry, and goji play a role in preventing cancer.
Green tea has 3-5 times stronger antioxidant effects than black tea. Studies suggest it prevents the development of various types of cancer.
Pomegranate, especially its seeds, is suggested to be effective against cancer. Therefore, consuming pomegranates with their seeds by chewing might be more effective.
Rosehip is antioxidant and anti-inflammatory. Its effectiveness in treating osteoarthritis and common colds has been proven in studies.
Linden has cold-relieving and pain-relieving properties.
Echinacea strengthens the immune system, directly exhibits antiviral activity, prevents the spread of bacteria, and prevents colds.
