Dr. Görkem Astarcıoğlu
The immune system is the body’s most fundamental defence mechanism against infection. It fights a vast number of pathogens and antigens and plays a central role in our survival. Strengthening it therefore helps prevent many health problems. Let’s look together at some important steps we can take to support the immune system.
The Importance of Nutrition
A balanced, healthy diet is a key factor in strengthening the immune system. Regular intake of healthy protein sources is recommended: eggs (unless there is an allergy), lamb and goat meat, legumes, fish and organic chicken should be preferred.
Nuts also play an important role in supporting immunity, but raw, unroasted nuts are recommended. A diet rich in phytonutrients (plant nutrients) is also beneficial for the immune system, so it is advisable to fill plates with vegetables and fruit in all the colours of the rainbow. Seasonal, locally grown produce should be preferred, and organic products free of agricultural pesticides should be eaten. Where organic produce is not available, it is recommended to wash fruit and vegetables by soaking them first in water with baking soda and then in water with vinegar.
Eating Healthy Fats
Healthy fats are essential for supporting the immune system, but trans fats must be avoided. Fats that are unlikely to turn into trans fats, such as olive oil, should be preferred. Olive oil should not be heated above 150 °C, should be used within 6 months, and should be stored tightly closed and away from sunlight. For those without an allergy, butter and clarified butter (ghee) are also healthy fats. Sunflower oil, canola oil and vegetable margarines should be avoided.
The Importance of Drinking Water
Most of the body is made up of water, and drinking enough of it is necessary for the immune system to work effectively. Water helps cleanse the cells and keeps blood circulation flowing. If drinking water is difficult, adding ginger, lemon, mint or cinnamon can make it easier.
Avoiding Toxins
Staying away from environmental toxins is very important for strengthening the immune system. The negative effects of air pollution, the food we eat and the cosmetic products that touch our skin should be taken into account. Air quality in living spaces should be improved, healthy food should be chosen and attention should be paid to the ingredients of the products we use. Get into the habit of reading labels and avoid products containing phthalates, parabens, SLS, BPA, BHA and aluminium.
The Importance of Lifestyle
Good, sufficient sleep has a significant effect on the immune system. The hormone melatonin regulates and supports immunity. To increase melatonin production, sleep in a dark room, avoid blue light before bed and do not eat heavy meals. For children, deep sleep is important for immunity and overall development because it supports the release of growth hormone.
Regular physical exercise not only strengthens the immune system but also supports joint and muscle health. Where possible, outdoor exercise should be preferred.
Cigarette smoke and excessive alcohol have a very negative effect on the immune system. Avoiding them and paying attention to lifestyle are among the most important steps to stronger immunity.
It should also be remembered that stress is one of the immune system’s greatest enemies. High stress levels raise cortisol, which weakens the immune system. It is therefore important to learn and practise ways of coping with stress. Walking outdoors, spending time with family and close friends, having a pet and meditating are among the effective ways of managing stress.
When the body produces too much cortisol, it “steals” from the production of other necessary hormones. This is called “cortisol steal syndrome”. The production of reproductive hormones also decreases, creating a predisposition to infertility.
The Importance of Vaccines
Vaccines are one of the most important supporters of the immune system. Vaccinations should be given according to the national and private vaccination schedules, and a healthcare professional should be consulted about private vaccines where needed. Vaccines contribute both to individual immunity and to protecting public health.
As vaccination has become widespread, average life expectancy has increased and infant and child deaths have fallen markedly. Not only has survival improved, but because people stay healthy for longer, their quality of life has improved too.
The growing phenomenon of vaccine refusal, driven by disinformation, threatens the health of individuals and communities.
The Microbiome and the Immune System
The health of the microbiome, the foundation of the immune system, ensures that the substances needed for immunity are produced in the gut. Eating probiotic-rich foods such as pickles, kefir and yoghurt, and fibre-rich foods full of prebiotics that feed them, supports microbiome health.
But the key point, before supporting the microbiome, is not to damage it. As long as people do not disrupt them, the bacteria living in our gut do their job well. Processed foods, artificial nutrition, additives, high amounts of sugar, toxins and unnecessary antibiotics threaten microbiome health: they reduce the number of beneficial bacteria, increase the number of pathogenic (disease-causing) microorganisms and upset the balance. Around 500 BC, Hippocrates said that all disease begins in the gut, drawing attention to the microbiome long before it was discovered. It is now known that not only immune problems but also cardiovascular disease, autoimmune disease, allergies, obesity, depression, psychotic disorders, type 2 diabetes and Alzheimer’s disease are associated with a disturbed microbiome, or dysbiosis.
Antibiotic use should be limited as much as possible; when it is unavoidable, support should be sought from a specialist for gut restoration, which can take months.
Micronutrients
Micronutrients are an integral part of the immune system and play an important role in effective immune function, helping the body reach optimal levels. It is well known that micronutrient deficiencies harm the immune system and make people more susceptible to infection. Not getting enough of various micronutrients in the diet can raise the risk of infection. There is also growing evidence that taking some micronutrients above RDA (Recommended Daily Allowance) levels may help optimise immune function, which means it may increase the body’s resistance to infection. In other words, regular meals and the right micronutrient intake are an important requirement for strong immune function. A varied, colourful diet rich in nuts and spices is the basis for avoiding micronutrient deficiencies.
So let’s take a closer look at the importance of the vitamins, minerals and nutrients that support immunity.
Vitamin D: The Queen of Immunity
Vitamin D plays a vital role in our immune system. Although it was once thought to matter only for bone health, we now know that vitamin D is active in almost every part of the body. In particular, it strengthens the immune system, increases resistance to infection and helps regulate inflammation. In children prone to allergies and asthma, optimal vitamin D levels reduce symptom scores and the number of doctor visits.
It has also been shown scientifically that vitamin D levels above a certain threshold have a protective effect against cancer. Although laboratory reference ranges consider anything above 20 ng/ml normal, from a functional medicine perspective the target should be 50–60 ng/ml.
Vitamin C
Vitamin C supports many activities of immune cells. However, it is water-soluble and cannot be stored in the body, so any excess is excreted and it must be taken in regularly. Because it plays an active role in many cellular reactions, eating fresh fruit and vegetables is very important. If these are hard to come by, a vitamin C supplement can be used.
Zinc
Zinc is a critical element, especially for children’s health. It is essential for a healthy immune system, growth potential, healthy hair and nails, appetite and even for managing conditions such as diarrhoea effectively. It has been scientifically proven that zinc supplements shorten hospital stays in people with zinc deficiency who develop diarrhoea.
Natural sources of zinc include unroasted nuts, lamb’s liver and seafood. In infant and child nutrition, lamb’s liver is the type of offal that can be recommended with the most confidence.
Omega-3: The Good Fat the Body Needs
Omega-3 fatty acids are essential – that is, they are basic nutrients the body cannot produce itself and must obtain from food. Omega-3 from fish and seafood offers a wide range of benefits, from immunity to heart health. When choosing an omega-3 supplement, prefer products in triglyceride form that are not oxidised and contain at least 1 gram. Shifting the omega-3/omega-6 balance, which affects cellular health, in favour of omega-3 is also important both for supporting immunity and for protecting against cancer.
Magnesium: The Mineral at Work in Every Cell
Magnesium is a mineral involved in more than 300 reactions in the body. It contributes in particular to cellular energy production and is essential for muscle contraction, nerve conduction and cardiovascular health. Because intracellular measurements are difficult and expensive, routine blood tests may not reveal a deficiency. Using suitable magnesium salts as supplements serves specific purposes. For example, magnesium malate reduces muscle cramps, magnesium bisglycinate helps control stress, magnesium taurate supports cardiovascular health, magnesium citrate supports bowel movements and magnesium L-threonate helps with falling and staying asleep.
Resveratrol, Quercetin, Curcumin and Epigallocatechin: Nature’s Antioxidants
Resveratrol, found in foods such as red grape skins and tomato skins; quercetin, found in onions, sweet potatoes and apples; curcumin in turmeric; and the catechins in green and white tea are important immune-supporting substances. Known for their antioxidant and anti-allergic effects, they can provide much more effective protection for the immune system when used together with vitamin C and vitamin D.
Conclusion
Strengthening the immune system is essential for overall health. Avoiding toxins, eating healthily, exercising regularly, getting enough sleep and managing stress are the most important steps in this process. All of these methods can support the immune system, and they should be put into practice for a healthier life.
