The immune system is the strongest defense mechanism that protects the body against diseases. Assoc. Prof. Assoc. Dr. Rıdvan Sivritepe listed it.
BALANCED DIET
Assoc. Prof. stated that adequate and balanced nutrition is extremely important for the healthy functioning of the immune system. Dr. Sivritepe said, “Proteins, vitamins -C, D, A, E, B12-, minerals -zinc, selenium- and antioxidants are necessary for the immune system. A diet containing fruits such as citrus, green leafy vegetables, whole grains, healthy fats (olive oil, avocado) and protein sources (fish such as chicken, salmon, sardines, beans and yoghurt) helps strengthen the immune system. Again, foods containing prebiotics and probiotics support the immune system by improving intestinal health. “We recommend that people have their vitamin, mineral and trace element levels tested at certain intervals and use supplements if necessary,” he said.
Assoc. Dr. Regarding sleep, Sivritepe said, “Sleep plays a critical role for the immune system. Insufficient sleep causes the immune system to weaken. 7-9 hours of sleep daily supports the proper functioning of the immune system. “A quality sleep supports the reproduction of immune cells,” he said.
EXERCISE
Assoc. Prof. said that regular physical activity increases the function of the immune system. Dr. “Moderate-intensity exercise reduces inflammation in the body, allowing immune cells to circulate more effectively and react faster against pathogens,” Sivritepe said.
STRESS MANAGEMENT
Assoc. Dr. Sivritepe continued as follows:
“Chronic stress causes the immune system to weaken. Stress reduction techniques such as prayer, yoga, meditation and deep breathing exercises reduce the effects of stress.”
VACCINATIONS
Assoc. Prof. stated that vaccines strengthen the immune system against certain diseases. Dr. Sivritepe said, “Scientific research has proven that vaccines are one of the most effective methods of preventing and controlling diseases. “For this reason, routine vaccinations are of vital importance, especially in childhood and old age,” he said.
HYDRATION
Assoc. Prof. stated that drinking enough water supports the removal of toxins from the body. Dr. Sivritepe said, “When the body does not receive enough water, the immune system weakens. Drinking enough water every day ensures proper functioning of body functions. “We recommend consuming 30-40 cc of water per kilogram of weight daily,” he said.
LIMITING SMOKING AND ALCOHOL CONSUMPTION
Regarding smoking and alcohol consumption, Assoc. Dr. Sivritepe said, “Scientific studies have shown that smoking and alcohol consumption have negative effects on the immune system. “Limiting the consumption of these substances or quitting them completely helps protect the health of the immune system,” he said.
HYGIENE
Assoc. Prof. emphasized that complying with cleaning and hygiene rules is the most important way to prevent infections. Dr. Sivritepe said, “To avoid infections, basic hygiene rules such as washing hands, wearing a mask – when necessary – and staying away from infected people should be observed.”
ROUTINE HEALTH CHECKS
Assoc. Prof. stated that regular health checks provide an opportunity to detect potential health problems early and start treatment. Dr. Sivritepe said, “Early and correct interventions strengthen the protective role of the immune system.”
Assoc. Dr. Sivritepe concluded his speech with the following statements:
“As a result, strengthening our immune system is important for improving overall health and resistance to disease. The immune system is strengthened, usually as a result of a combination of factors. However, each individual’s immune system is different and personal health conditions should also be taken into consideration. Therefore, if you have any health problems or concerns about a weakened immune system, we recommend that you consult a healthcare professional.”