The world met a new virus in the last days of 2019. This virus called Covid-19 is a member of the family of coronaviruses that cause many diseases from the common cold to Middle East Respiratory Syndrome (MERS-CoV) and Severe Acute Respiratory Syndrome (SARS-CoV). The most important symptoms of this virus, which is estimated to pass from animal to human were fever, cough and shortness of breath. It soon spread to almost the entire world. Currently, the number of cases has exceeded the five million band and nearly four hundred thousand people have died. Its balance sheet is scary.
Covid-19, which first enters the cells during the incubation period and then begins to capture the cells, is transmitted by breathing and easily, at a rate never seen in any virus before. Proceeding over the throat, it reaches the respiratory tract and lung and immediately creates a kind of reproductive mechanism. Although chemicals called cytokines, which are secreted by the immune system, cause symptoms such as pain, fever, and cough, a strong immune system often triggers against the disease. Therefore, it can be said that the most important factor in the fight against the effects of the virus is the enhancement of the immune system in addition to personal hygiene. If the immune system, which can be described as the protection shield of the human body, is strong enough, it successfully fights the virus and in a short time manages to neutralize it. In this respect, it can be stated that the key point in the fight against the virus is the immune system.
To Protect Our Protector
The immune system is a protection shield that protects living creatures against diseases and recognizes their pathogens and neutralizes them. There is a need for healthy functioning of the system to some elements that are not produced by body for example selenium, which protects the integrity of the cell membrane, phosphorus and magnesium, which are of great importance for the functioning of the cell building blocks, zinc, which activates the enzymes that play an important role in the functionality of DNA and RNA, and iron that is a component of the hemoglobin (it transfers oxygen from lung to tissues) and myoglobin (it carry oxygen to the muscles) proteins. It must be ensured the need of human body for these elements. Otherwise, the immune system will be weaken and in parallel with this, various diseases will be appeared. Obtaining this requirement will certainly be achieved through conscious nutrition. In this regard, eating eggs, cereals, legumes, molasses, dried fruits, green leafy vegetables and oilseeds in addition to meat and dairy products containing the mentioned elements will strengthen the immune system.
It also required antioxidants known as miracle molecules to function of immune system properly. Antioxidants are fighters that fight pests called oxidants, which appear in the process of converting nutrients into energy by burning them with oxygen in the cells, and seen as magnificent molecules that ensure a healthy and long life. Those are also known as defenders against free radicals that destroy the structure of the cell. Besides, antioxidants are among the most basic elements of healthy diet regimens. It can be take various forms to providing the antioxidant requirement of the human body. But the most natural and appropriate way of this will be through healthy nutrition. This requirement can be provided from foods like walnut, dried apricot and its kernel, raspberry, dark chocolate, blueberry, strawberry, artichoke, cabbage, beans, beet, spinach. It should be remembered that various foods containing vitamins A, B12, C, D, E and K also contribute to strengthening the immune system.
The immune system is like a rare flower, whose care never comes to be neglected. In this respect, a balanced diet is not enough to keep it strong. Let’s remember that the most important need of the system is oxygen. Therefore, exercise, fresh air and water, sunlight (it contain plenty of vitamin D) and regular sleep habits are also important at least as much as balanced diet. It should also be kept in mind that the immune system becomes alarmed due to the emergence of stress, which has negative effects on the human body, and hormones secreted during this period damage the immune reflexes. In other words, human must be strong and balanced both materially and spiritually in order to keep his immune system fit and strong.
In these days when we try to prevent the spread of Covid-19 by maintaining social distance and applying self-quarantine, undoubtedly, our primary need is to keep our immune system as strong as possible. But we have closed our homes to avoid the virus and our social life is largely upset. The opportunities of exercise, to daylight and fresh air is restricted. In this regard, our strongest trump card to strengthen our immunity is a balanced diet and a regular sleep regime. Indeed, being able to do these things also is not easy. It is a fact that staying at home and breaking away from social life shakes the human’s biological clock, disrupts sleep habits and changes eating habits. Trapped feeling, anxious wait due to unpredictability, and unusual new daily life style trigger not only stress factors, but also indispensable habits such as the desire to snack time after time, sleep on the sofa in the middle of the day while watching television and sleeplessness at night. So how do we handle this situation? Undoubtedly, with our will.
A Healthy and Balanced Nutrition
First of all, we should keep in mind to ventilate our house frequently, get up early in the morning and go to bed before midnight and sleep for at least seven or eight hours. Besides this, it is very important to know that a healthy and balanced nutrition starts with shopping. We are not going to the market shopping when hungry. A shopping list that we were prepared beforehand and not included chips, wafers, biscuits, sweets, ice cream, spreadable chocolate, white sugar and white flour foods, will be with us. It doesn’t end with that, of course. Not to be hungry for a long time, to eat healthily at intervals of four or five hours, to eat food from the plate and not to engage in anything during meals. Eating slowly and not swallowing food for a long time without chewing. Not leaving food, especially snacks on the kitchen counter or food table and not visiting the kitchen much. Finding fun activities to be done with children or other members of the house and avoiding thinking to eat. For example, to read. Watching movies or listening to music. All those will enable us to discipline our daily lives so that we can get out of the quarantine days healthy both biological and psychological, and of course without put on too much weight. Let’s come to what we eat? Turning food preparation into art will ensure that the stress factors are inhibited and relieve us psychologically, and it will enable us to maintain our physical health. We also have enough delicious and easily available ingredients. It is easy to make delicious and nutritious dishes, desserts, snacks or drinks from foods such as meat, chicken and dairy products, red pepper and hot pepper, winter squash, pumpkin, asparagus, peas, black beans, cauliflower, okra, broccoli, potato, purslane, parsley, tomato or seeds, quinoa, turnip leaves, green tea, grapefruit, kiwi, pear, date, watermelon, banana, cherry, cherry and mango. All of these rich in minerals and vitamins that strengthen our immun system. We can also recommend home made bread with whole wheat flour instead of white flour, bulghur pilaf instead of pasta or rice, dried fruit or molasses instead of dessert. In addition, it is important fruits and vegetables which will make our body and psychology strong such as rosemary, artichoke, spinach, cabbage, beet, blueberry, almond, carrot, apple, orange, tangerine, lemon, walnut, raspberry, strawberries, blackberries and apricots. Those are also protects our immune system, with its rich antioxidant ingredients in the same way.