Specialists draw attention to the importance of a strong immune system in order to protect from the new type of coronavirus (Covid-19), which affects the entire world as a global pandemic, and states that especially a balanced and rich diet, quality sleep, and exercise are among the most basic elements for strengthening the immune system.

Yeditepe University Koşuyolu Hospital Internal Medicine Specialist said, “Our first weapon is nutrition. We have to be very careful about nutrition. In addition to hand washing, disinfectant, and mask use, nutrition is the most important element. I suggest eating a certain amount of everything. It is important to have a balanced diet without leaving bread. In addition, vitamin C intake is very important. Lemon, orange, tangerine, and kiwi are natural sources of vitamin C.”

Yeditepe University Koşuyolu Hospital Internal Medicine Specialist stated that the immune system is defined as "a system that creates the defense mechanism against diseases in a living being, recognizes and destroys pathogens and tumor cells, and protects the body from foreign and harmful substances", and said, “It has become increasingly important due to Covid-19, which has spread almost all over the world and has been seen in Turkey recently.”

Our specialist stated that the immune system can be strengthened with natural methods to protect against coronavirus, which is known to spread faster and easier in the body in those whose immune system is not strong.

Emphasizing the importance of consuming fresh ginger, turmeric, black cumin, linden, fruits, and vegetables for strengthening the immune system, in addition to a balanced and healthy diet, our specialist answered questions on the subject.

• How do we know whether our immune system is strong?

It is not possible to measure whether the immune system is strong or not. In other words, no test 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 encountering diseases.

• Are there any bodily symptoms that indicate a weakened immune system?

The immune system varies for everyone due to many different reasons such as genetic structure and general body structure. So everyone has an immune system map. Many factors such as being very tired, under stress or malnutrition, diabetes, cancer, and heart disease 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 immune system from the moment they are born?

Protective immunoglobulins are transferred 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 come 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 influenza becomes a life-threatening risk for them.

• Recently, we have started to hear about people between the ages of 27-35 who did not have a known chronic disease and lost their lives due to Covid-19. Why are young people not as safe as they think? Might their immune systems not be as strong as they think?

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 acquire new information every day. However, when we look at the statistics obtained so far, we know that the elderly constitute the risky group. Because there are both immune aging and chronic diseases in the elderly. For example, compared to young people, chronic diseases such as hypertension, diabetes, and heart diseases are more common. 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 was regarding these losses or the effect of the coronavirus on these people, even if the immune system was strong. But every day we acquire 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 mortality rate is low in young people, the disease occurs. 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 at all, and the disease may arise simply because of the strength of the virus. In the end, it can be said that young people are more advantageous than the elderly, but even if their 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 your immune system is strong, you do not have a chronic disease or you are 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 them.

• Or may their immune systems be too strong? There are new discussions stating that supplements, vitamins, and herbal teas taken in this process may overstimulate the immune system, and over-response triggers covid-19. What does an overpowered immune system mean?

We are in a pandemic period, people may turn to supplements with the thought of protecting themselves, or it is observed that they consume products that they have not consumed before. 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 diseases with ongoing treatment.

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

• In this process, how correct is it to use vitamin c-d and other food supplements that protect the immune system arbitrarily without any blood test?

At this time, 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.

• To strengthen the immune system,

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

A 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, and 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, rosehips, 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, and 1 teaspoon of linseed can be added to salads. Consuming walnuts, which are a strong source of Omega 3, supports the body in terms of antioxidants.

Get enough and quality sleep: Quality and adequate sleep are 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.

Exercise: 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, and stay away from alcohol and cigarettes.