Immune System and Ways to Strengthen it

Yeditepe University Koşuyolu Hospital Internal Medicine and Geriatrics Specialist, who said that the immune system can be defined as the defense mechanism created by our body against all external factors such as germs or harmful substances, pointed out that the stronger our immune system, the milder the symptoms of infectious diseases.

Why Is the Immune System Important?

In our daily life, our bodies 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 immune system comes into play. The immune system is very important for our survival, as it tries to eliminate the harmful effects of these substances on our bodies.

The Immune System Has Memory

Stating that although the immune system cells spread throughout the body, there are immune system organs such as the spleen, thymus, lymph nodes, and bone marrow, Yeditepe University Hospitals Internal Medicine and Geriatrics Specialist said, “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 the system fights through antibodies until it destroys them. 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.” 

Important Questions and Answers About the Immune System

• 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, no test shows whether the immune system is strong. Some blood tests, on the other hand, do not give definite results, and they only guide with clues. The most important indicator for this is not to catch infections or to recover with the least damage when faced with diseases. 

• Are There Any Body Symptoms Indicating 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 getting very tired, being 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 elderly people. 

• Is Everyone Born with the Immune System of the Same Strength from the Moment They Are Born?

Protective immunoglobins 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, elderly people are more prone to infections. Even influenza becomes a life-threatening risk for them.

Protective immunoglobins 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, elderly people are more prone to infections. Even influenza becomes a life-threatening risk for them.

• Are Young People Safe in the Coronavirus Pandemic? Might Their Immune Systems Not Be 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 acquire new information every day. When we look at the statistics obtained so far, we know that elderly people constitute the risky group. Because there are both immune aging and chronic diseases in elderly people. For example, chronic diseases such as hypertension, diabetes, and heart disease are more common than in young people. The elderly people are therefore much more susceptible.

However, this does not mean that the disease will not occur in young people. Unfortunately, there were also losses of lives among young people. However, we do not yet know how the immune system of the patients was in these losses or the effect of the coronavirus on these people, even if their 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 in the coronavirus pandemic in young people is low, the disease still 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, while it can be said that young people are more advantageous than elderly people, it does not mean that the disease will not occur in young people even if their immune systems are very strong.

For this reason, it is necessary not to relax by thinking, “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 them. 

• Is There Such a Thing as the Overpowered Immune System?

It is observed that people tend to take too many supplements or consume products that they have not consumed before intensively, with the thought that they should protect themselves during the pandemic period. 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 an overpowered 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, on the contrary, 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?

Eat a balanced diet: One of the most important reasons for the weakening of 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, avoid alcohol and cigarettes