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HOW TO STRENGTHEN THE BODY IMMUNE SYSTEM?
In these days, when corona virus is spreading rapidly around the globe, it is important to keep immunity as strong as protective measures. So how can we increase our body resistance? Here are recommendations of Nutrition and diet expert in Turkey…
During seasonal transitions, the immune system becomes weak, the body becomes vulnerable to diseases. Experts emphasize that keeping our immunity strong is even more important for our health, especially in these days when the pandemic in Turkey is not slowing down. I asked Turkish nutrition and diet expert about the sine qua non for a strong immunity. Here are the descriptions…
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HOW SHOULD WE FEED?
The way to strengthen the immune system is through regular nutrition, regular exercise and regular sleep. A regular diet means that all food groups are taken in adequate and balanced amounts. Especially calcium-containing milk, Turkish yogurt, cheese, vegetables and fruits consumed during the season are very important nutrients for our immune system, as they meet the need for vitamins and minerals.
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NOT WITHOUT ANTIOXIDANTS
Antioxidants take priority for the immune system to be strong. Vitamins and minerals such as vitamin C, vitamin D, selenium, zinc and copper are sources of antioxidants. In order to benefit from the antioxidants most commonly found in vegetables, fruits and nuts, it is necessary to consume them regularly and in season. Especially orange, tangerine, pomegranate and all red and purple fruits have very high antioxidant capacity. Dark green leafy vegetables (spinach, chard, arugula, Cress, Green) contain high levels of iron, calcium, vitamin C and phytochemicals and play an important role in strengthening the immune system. On the other hand, leeks, cauliflower and cabbage also create an antibiotic effect that garlic and onions have due to their sulfur compounds. Leeks and apples are also very rich in querset. Quersetin has been proven to relax lung capacity and upper respiratory tract, strengthening the immune system.
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REMEMBER OMEGA-3
Omega-3 fatty acids should be included in the diet not only during the pandemic period, but always. Because these fatty acids increase both the immune system and its ability to protect against diseases. Consuming omega-3 and antioxidants together facilitates the entry of these fatty acids into the cell. It is necessary to consume five servings of vegetables and fruits daily. The distribution of this is recommended in the form of three servings of vegetables and two servings of fruits. Because excessive fructose-glucose loading can lead to an increase in weight.
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STORE VITAMIN D
Vitamin D is also very important for the immune system. Although 90 percent of it is taken from the sun, the remaining 10 percent of it is important to eat. This vitamin is most commonly found in eggs and liver, as well as raw, unroasted, unsalted walnuts, nuts and almonds. On the other hand, yellow vegetables and fruits (bananas, lemons, pineapples, potatoes) are high in potassium, and this mineral regulates body fluids and blood pressure. The content of vitamin C is also high.
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PROBIOTIC CONDITION
Probiotics are essential for the immune system. Probiotics, which protect the stomach and intestinal system, accelerate metabolism on the one hand and strengthen the immune system on the other. Therefore, do not neglect to regularly consume Turkish household yogurt, kefir. Prebiotics, which increase the effect and number of probiotics, are found in vegetables such as artichokes, celery, leeks, onions, garlic, which contain high fiber.
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ATTENTION TO OBESITY
Studies in Istanbul University show that obesity affects the immune system and lung capacity to pass the disease. Therefore, it is necessary to avoid the consumption of simple sugars, pastries, sugary Turkish foods, fruit juice and carbonated drinks that will increase weight during this period. In addition, it is important to consume at least 2 liters per day, that is, an average of 8-10 glasses of water.
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MOVE AND SLEEP REGULARLY
Being mobile and regular sleep is also very important for a strong immunity. For this reason, be sure to walk every day, sleep at the same time, be careful to wake up at the same time.
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SAMPLE TURKISH HEALTHY MENU
- Morning: 1 egg, 2 slices cheese, parsley, arugula, cress, radish, 8-10 olives, 2 slices siez flour bread, Black Coffee/Tea/ Green Tea.
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- Lunch: 1 bowl of broccoli soup, 8 tablespoons of chard with olive oil, 1 bowl of yogurt, 5 tablespoons of buckwheat rice.
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- In between: 1 piece pomegranate, 15 pieces almond or hazelnut.
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- Evening: 150 g of baked bluefish, 1 bowl of white coleslaw, 6 tablespoons plenty of garlic and onion mushrooms sautéed.
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- In between: 1 cup kefir, 1 apple.
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Turkey's world-renowned organ transplant specialist. Dr. Demirbaş has 104 international publications and 102 national publications.
Physician's Resume:
Born on August 7, 1963 in Çorum, Prof. Dr. Alper Demirbaş has been continuing his work as the President of MedicalPark Antalya Hospital Organ Transplantation Center since 2008.
Prof. who performed the first tissue incompatible kidney transplant in Turkey, the first blood type incompatible kidney transplant, the first kidney-pancreas transplant program and the first cadaveric donor and live donor liver transplant in Antalya. Dr. As of August 2016, Alper Demirbaş has performed 4900 kidney transplants, 500 liver transplants and 95 pancreas transplants.
In addition to being the chairman of 6 national congresses, he has also been an invited speaker at 12 international and 65 national scientific congresses. Dr. Alper Demirbaş was married and the father of 1 girl and 1 boy.
Awards:
Eczacibasi Medical Award of 2002, Akdeniz University Service Award of 2005, Izder Medical Man of the Year Award of 2006, BÖHAK Medical Man of the Year Award of 2007, Sabah Mediterranean Newspaper Scientist of the Year Award of 2007, ANTIKAD Scientist of the Year Award of 2009, Social Ethics Association Award of 2010, Işık University Medical Man of the Year Award of 2015, VTV Antalya's Brand Value Award of 2015.
Certificates:
Doctor of Medicine Degree Hacettepe University Faculty of Medicine Ankara, General Surgeon Ministry of Health Turkey EKFMG (0-477-343-8), University of Miami School of Medicine Member of Multiple Organ Transplant, ASTS Multiorgan Transplant Scholarship. Lecturer at Kyoto University. Lecturer at University of Essen, Research assistant at the University of Cambridge .
Professional Members:
American Society of Transplant Surgeons, American Transplantation Society Nominated, Middle East and Southern Africa Council Transplantation Society 2007, International Liver Transplantation Association, Turkish Transplantation Association, Turkish Society of Surgery, Turkish Hepatobiliary Surgery Association.
Disclaimer:
Our website contents consist of articles approved by our Web and Medical Editorial Board with the contributions of our physicians. Our contents are prepared only for informational purposes for public benefit. Be sure to consult your doctor for diagnosis and treatment.