Immune System and Ways to Strengthen it

The immune system can be defined as the defense mechanism of our body against all external factors such as germs or harmful substances. The stronger our immune system, the less infectious diseases we can pass.

In our daily life, our body can come face to face with many harmful factors such as viruses, bacteria and carcinogenic substances. In order to continue life and not get sick, it is necessary to fight these substances, which is where the comes into play. The system immune is very important for our survival, as it tries to eliminate the harmful effects of these substances on our body.

Although immune system cells are spread throughout the body, we can state that there are system immune organs such as spleen, thymus, lymph nodes and bone marrow. “When a foreign substance such as a microbe or cancer cell enters or develops in the body, this system begins to produce substances called antibodies in order to destroy them. Foreign substances are targeted and fight through antibodies until they destroy it. Since it has a kind of memory, the immune system uses every experience in the next fight. The purpose of the system is only to fight foreign and harmful substances, and while doing this, it also protects itself and does not harm another organ.

Immune System and Ways to Strengthen it
Immune System and Ways to Strengthen it

*How Do We Know If The Immune System Is Strong?

It is not possible to measure whether the immune system is strong or not. In other words, there is no test that shows whether the immune system is strong. Some blood tests, on the other hand, do not give definite results, they only guide with clues. The most important indicator for this is not to catch infections or to survive with the least damage when faced with diseases.

*Are There Any Body Symptoms Indicating Weakened ?

The immune system varies in everyone due to many different reasons such as genetic structure and general body structure. So everyone has an system immune map. Many factors such as being very tired, under stress or malnutrition, diabetes, cancer, heart diseases weaken the immune system.

The most important indicator of a weakened immune system is frequent infections. For example, having an upper respiratory tract infection 3-4 times in winter is the most important indicator of a weak immune system. Susceptibility to infections in general indicates weak immunity. Especially during the current pandemic or epidemic periods, the effects are more intense in people with weak immunity.

With aging, changes in biochemical functions in our body cause changes in many processes from cells to organs. Along with these extremely complex changes, the immune system naturally ages. Therefore, it is necessary to pay much more attention to the elderly.

*Is Everyone Born With The Same Strength Immune System From The Time They Are Born?

Protective immunoglobins pass to us with breast milk. Then, as the person’s immune system organs develop, they begin to produce antibodies. This is where the protection and importance of breast milk comes from. In the following years, many factors from genetic factors to nutrition affect the immune system. However, as our skin ages, so does our immune system. Therefore, the elderly are more prone to infections. Even the flu becomes a life-threatening risk for them.

*Are Youth Safe in the Coronavirus Pandemic?

Are Their Immune Systems As Strong As Thought?

From previous experience with infectious diseases, we know how the elderly or young people will be affected. However, we do not know enough about the coronavirus. We get new information every day. When we look at the statistics obtained so far, we know that the elderly constitute the risky group. Because there is both immune aging and chronic diseases in the elderly. For example, chronic diseases such as hypertension, diabetes and heart diseases are more common than young people. The elderly are therefore much more susceptible.

However, this does not mean that the disease will not occur in young people. Unfortunately, there were also casualties among young people. However, we do not yet know how the immune system of the patients is in these losses or the effect of the coronavirus on these people, even if the immune system is strong. But every day we get new information. It will only be clear after epidemiological studies to what extent the immune system is effective in such a course of results in these people.

Although the death rate in the coronavirus epidemic in young people is low, the disease still appears. In other words, the immune systems of young people may not be as strong as they think. There may be different underlying chronic problems, or nothing, and the disease may arise simply because of the strength of the virus. In the end, yes, it can be said that young people are more advantageous than the elderly, but even if the immune systems are very strong, it does not mean that the disease will not occur in young people.

For this reason, it is necessary not to relax by thinking that my immune system is strong, I do not have a chronic disease or I am young. It is very important to pay special attention to social isolation and strictly follow all hygiene rules. Smoking and excessive alcohol consumption weaken the immune system and it is absolutely necessary to avoid it.

*Is There Such a Thing as Overpowering the Immune System?

It is observed that people tend to take too many supplements or consume products that they have not consumed before, with the thought that I should protect myself during the pandemic period. I think this is not true. Everyone has a certain eating habit or lifestyle. For this reason, it is necessary not to do things that will surprise the body too much. As it should be, a balanced diet rich in protein, balanced in fat and carbohydrates, including vegetables, fruits and legumes has a strong effect especially in this period.

There is no such thing as overpowering the immune system. In order to strengthen the immune system, turning to supplements or food products more than necessary may do more harm than good. For example, if a person with a sensitive liver drinks too much herbal tea, it can have a toxic effect on the liver. Or products used to strengthen immunity may cause undesirable results in ongoing diseases.

For this reason, it is necessary not to change the order too much and to go balanced in all matters. For example, strict diets or vice versa obesity also weakens immunity. It is also important for the person to maintain a normal weight.

*How Correct Is It To Use Vitamin C-D And Other Food Supplements That Protect The Immune System Without Having A Blood Test?

Vitamin C can be taken with plenty of water regardless of the level. However, the most important point is that all supplements should be used under the supervision of a physician. For example, vitamin D poisoning may occur as a result of unconsciously taking too much vitamin D.

*What to Do to Strengthen the Immune System?

One of the most important reasons for the weakening of the immune system is malnutrition and a sedentary life. Therefore, try to eat a regular and balanced diet.

The Mediterranean diet has also been proven to strengthen immunity. Eating fish at least three days a week, giving weight to legumes in nutrition, eating seasonal vegetables, consuming animal foods such as milk buttermilk, yogurt and kefir are important in strengthening the immune system. Consuming foods with high antioxidant capacity is also beneficial for a strong immune system. Foods such as purslane, citrus fruits, walnuts, spinach, almonds, pomegranates, artichokes, broccoli, carrots, kiwis, fish, pineapple, dried legumes, rose hips, olives, olive oil, oat bran and yogurt strengthen the immune system. Especially green leafy vegetables (spinach, purslane, chard, dill, mint, lettuce) show strong antioxidant properties thanks to the vitamins A, C and E, folic acid and Omega 3 they contain. In order to increase the omega 3 ratio, fish should be consumed 3 days a week, 1 teaspoon of flaxseed can be added to salads. Consuming walnuts, which is a strong source of Omega 3, supports the body in terms of antioxidants.

Get enough and quality sleep;

Quality and adequate sleep is one of the factors that keep the immune system strong. Thanks to the serotonin hormone secreted while sleeping, it responds faster to infections. Therefore, make sure to sleep 7-8 hours a day.

Drink water:

Water is very important in increasing body resistance and keeping immunity strong. Therefore, try to consume 2 liters of water per day.


Exercising in the open air with plenty of oxygen, if possible, is essential for a strong immune system. Although this is not very possible at this time, doing simple exercises at home and moderate exercises such as

walking will also be beneficial. While doing this, open the windows at home and let oxygen enter.

Try to control your stress, avoid alcohol and cigarettes

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