How to Support the Immune System During Winter?
As we enter the winter months, it seems impossible to avoid catching cold and flu. However, some small changes made in the diet that help strengthen the immune system; It may contribute to being more resistant to diseases or, more likely, to a milder disease and a faster recovery process. In this article prepared by Evla experts, you can have detailed information about the importance of nutrition in winter months as well as the role of food supplements on the immune system.
Balanced diet; Many factors such as adequate vitamin, mineral, protein and calcium intake, physical activity, adequate sleep, proper nutrition; It increases a person's chance of being protected from harmful microbes. Whether it's tackling the harsh conditions of winter or preventing common winter respiratory illnesses, taking care of yourself is crucial. In order to better understand the issue of how the immune system should be supported during the winter months, the frequently asked question "How Does the Immune System Work?" It may be necessary to answer the question.
How Does Your Immune System Work?
The immune system is a defense mechanism that protects the body against external factors. This system recognizes and tries to neutralize external antigens such as viruses, bacteria, fungi, foreign tissues and toxins through white blood cells. The immune system strengthens over time with environmental interactions, increases its ability to recognize antigens and protects general health.
The innate immune system provides a non-specific defense and fights against antigens that enter the body using cells called natural killer cells and phagocytes. The adaptive immune system targets the antigens it recognizes by producing specific antibodies against them. Antibodies developed against a specific antigen prevent recurrent infections and keep the immune system effective for years or a lifetime. So how to strengthen the immune system?
4 Essential Tips to Support Your Immunity This Winter
Winter is the time when respiratory viruses such as flu, RSV (respiratory syncytial virus), as well as illnesses such as COVID-19, are common. Taking steps to improve overall health, including strengthening the immune system; It can help prevent that nasty respiratory infection we all fear.
Contrary to popular belief, no miracle drug or supplement can boost immunity enough to stay healthy all year round. Actually, yes, it would be great if there was a product that we could all buy to protect ourselves from diseases in winter. However, there are a few things we can do to strengthen our immunity that are supported by research. Here are things you can do to support the immune system:
1- Eat a Balanced Diet
In general, a balanced diet is important for the healthy functioning of the immune system. Eating the right amounts of certain nutrients is important to reduce inflammation and support the immune system. Maintaining the right balance of vitamins, minerals, antioxidants, protein and healthy fats can help in this process.
Colorful fruits and vegetables rich in antioxidants, vitamins and minerals are important sources of nutrients for the immune system. These foods support the innate immune system, which plays a role in defending against antigens that enter the body. Additionally, healthy fats such as olive oil, avocado and salmon can also have a positive effect on the immune system. Consumption of fiber-rich foods, especially whole grains and legumes, can contribute to strengthening the specific immune system. Consuming fermented foods, such as yogurt, sauerkraut, kimchi and kefir, may support immune function by improving gut health. Additionally, the use of herbs and spices such as turmeric, black pepper, garlic, ginger and foods such as nuts, seeds and especially walnuts and flaxseeds can strengthen the immune system. Foods containing antioxidants, such as dark chocolate and green tea, can also contribute to the immune system. Including these various nutrients in a balanced diet can positively impact overall health by supporting the immune system.
2- Get Enough Sleep
It is generally recommended that adults get about 7 to 9 hours of sleep each night, but this may vary from individual to individual. Regularly sleeping below this amount may cause the immune system to be affected. Sleep is an important renewal and repair process for the body. During this time, the immune system defends the body against diseases and infections by producing protective substances such as antibodies and cytokines. However, if you do not get enough sleep at night, these defense mechanisms may be prevented from working properly. Sleep deprivation can cause the immune system to weaken, making you more vulnerable to diseases. Therefore, getting regular and adequate sleep is an important factor in maintaining overall health and can help keep the immune system strong.
3- Exercise
Moderate exercise is an excellent way to support the immune system. Exercise 5 days a week, or 150 minutes a week in total, can support the immune system as well as maintain general health. Cardio exercises can help carry oxygen to cells more effectively by increasing circulation throughout the body. In addition, strength training can increase muscle mass, accelerate metabolism and support the regular functioning of the immune system. This combination of exercise can increase the production of immune cells such as immunoglobulins and cytokines. This may contribute to the body becoming more resistant to diseases. Therefore, regular exercise can contribute to a more effective and stronger functioning of the immune system, but excessive exercise should be avoided and a specialist should be consulted before starting any exercise program.
4- Reduce Stress Level
Reducing stress plays an important role in the proper functioning of the immune system. Reducing stress through methods such as meditation, yoga, nature walks, listening to music, massage and aromatherapy can relax the body and contribute to a more effective immune system. Reducing stress and adopting healthy lifestyle habits with these simple methods can help strengthen the immune system and increase resistance to diseases.
Additionally, taking precautions such as paying attention to daily hygiene habits, washing hands regularly, avoiding touching the face and staying away from large crowds can also help protect the immune system. So, should one use food supplements to contribute to the normal functions of the immune system during the winter months?
What Supplements Should You Use to Support the Immune System in Winter?
Keeping the immune system healthy throughout the year, as well as during the harsh winter months, is key to preventing infection and disease. Making healthy lifestyle choices by consuming nutritious foods, getting enough sleep and exercise is the most important way to strengthen the immune system. Some studies have also shown that supplements with certain vitamins, minerals, and herbs and other substances may help improve immune response and potentially protect against disease. Here are food supplements known for their potential to support the normal functions of the immune system:
Vitamin D
Vitamin D is a fat-soluble nutrient that is vital to the health and functioning of the immune system. It increases the pathogen-fighting effects of white blood cells, such as monocytes and macrophages, which are an important part of immune defense. It reduces inflammation by supporting the immune response. Deficiency of this vitamin may increase the risk of upper respiratory tract infections. There are studies showing that vitamin D supplementation may reduce the risk of respiratory infections. Research on COVID-19 also examines the effects of vitamin D on the immune system. If you are considering using vitamin D supplements, you can take a look at products such as Vitabiotics Ultra Vitamin D Gummies and Ocean Vitamin D3 in the Evla selection and immediately purchase the product in the form that is suitable for you.
Zinc
Zinc is important for immune system functions. It is necessary for the development and communication of immune cells; It plays an important role in the inflammatory response. Zinc deficiency can significantly affect the immune system's ability to function properly. This can result in an increased risk of infection and disease. Zinc supplementation may protect against respiratory infections such as the common cold and reduce the duration of infection in those who are already sick. If you are considering using zinc food supplements, you can take a look at the products in the zinc category at Evla.
C vitamin
Vitamin C is known as a vitamin that supports the function of immune cells and protects the individual against infections. It also has antioxidant properties and protects against damage caused by oxidative stress. Vitamin C supplementation may reduce the duration and severity of upper respiratory tract infections. Additionally, some limited research suggests that vitamin C therapy may help improve symptoms caused by severe infections. A comprehensive review of 29 studies on 11,306 people found that regularly taking an average of 1-2 grams of vitamin C supplements per day reduced the duration of colds by 8% in adults and 14% in children. If you are considering taking vitamin C supplements, you can take a look at Evla's Vitamin C selection .
Way to strengthen the immune system; Adopting healthy lifestyle habits such as proper nutrition, adequate sleep, regular physical activity and not smoking. It should be noted that supplements may make a small contribution to normal immune functions, but they should not replace a healthy lifestyle. In particular, scientific evidence that supplements protect against some diseases such as COVID-19 is still lacking, and a specialist should be consulted before using any supplements.
