3 Simple Ways to Keep Your Immune System Strong

5 minutes

3 Simple Ways to Keep Your Immune System Strong

Since December, we have been worried about the coronavirus, which has shown its effect all over the world. While we are living with this concern, we should take precautions to protect our health. Antibiotics are not curative for viral infections. Antiviral drugs help prevent the multiplication of the viruses in the body and reduce the symptoms of the viral disease. Recovery depends on the body’s defenses. For this reason, strengthening our immune system is one of our most important missions. We do not have to wait until we are sick to improve our immune response. We can strengthen our immunity by eating a balanced and regular diet.

Here are three simple ways that we can strengthen our immunity:

1. Eat a Balanced Diet 

Eating a balanced diet is not just a habit of maintaining or losing weight. Balanced nutrition is also important for staying healthy and strong immunity. Seasonal vegetables have substances to meet our body's needs during that season. In summer, we consume foods that are more calming and refreshing. In winter, we consume more heating foods to warm our bodies. Consuming seasonal vegetables and fruits in their own time ensures that our intestines function properly. A healthy intestinal system is a sign of thriving intestinal flora. Robust flora is also one of the basic elements of strong immunity.  To strengthen your intestinal flora and immunity, you can add the following nutrients to your daily diet.


Sufficient zinc intake can help guard against diarrhea and upper respiratory tract infections. When we have problems in these areas, we can increase our zinc consumption by eating foods such as red meat, pumpkin seeds, and garlic, and support our immune systems. If you suspect that you have a zinc deficiency, be sure to consult your doctor. Excess zinc intake can cause anemia and copper deficiency. 

Vitamin E 

Vitamin E increases cellular immunity and changes in serum factors. This increases protection against pathogens. Consuming foods rich in vitamin E during our daily meals strengthens our immunity and ensures our health at an optimal level. Foods that contain vitamin E include almonds, sunflower seeds, nuts, avocado, and olive oil. 


Bacteria that live in the intestines create a barrier against pathogenic bacteria.  Some diseases or using antibiotics can reduce the number of these beneficial bacteria. This situation weakens the immune system. Eating probiotic foods strengthens our immunity again by increasing the number of beneficial bacteria in our intestines. Yogurt, pickles (fermented with rock salt, not vinegar) and kefir are probiotic foods that we can consume on a daily basis.


Curcumin is an ingredient of turmeric that shows anti-inflammatory properties. It helps to remove toxins from the body with its antioxidant effect. It is one of the most effective foods that can be used against cancer. Turmeric defends the stomach and intestines from injuries, and it is also a strong immune support nutrient. We can use it as a spice in every meal. When we consume turmeric with oil and pepper, its absorption increases, and the bioavailability of turmeric is raised.. 

“Immunity elixir” is a delicious drink that can strengthen our immunity. It is prepared with warm water, turmeric, lemon, and honey and can be drunk throughout the day.

2. Stay Hydrated

Water consumption keeps the metabolism active, regulates enzyme secretion, and helps remove toxins from the body. In this way, it keeps the immune system strong. Adding lemon and a slice of ginger boosts the flavor of the water. Thus, we can both increase our water consumption and strengthen our immunity.

3. Lifestyle

Changes to our lifestyle can also help strengthen our immune system. Even small steps can yield big results. Which changes will have the biggest effects?

Regulate sleep times

Sleeping between 11:00 pm and 3:00 am is important because it regulates our hormones. And regular hormones improve our immune system.

Reduce stress

Stress affects the body, mental health, and of course, the immune system. If the stress hormone cortisol does not remain at a normal level, it will negatively affect the body's immunity. That’s why we should take precautions to reduce stress. Meditation and walking outside are good choices to alleviate stress-related problems.

Increase physical activity

Physical activity provides hormone balance, regulates the digestive system, and reduces stress levels. In addition, it strengthens the immune system. Accordingly, an active life is one of the most crucial steps for being healthy. We can start to change our habits in small increments. Taking a 10-minute walk each day can be a step towards an active life.

We can help strengthen the immune system with a few simple steps. When we can develop the right habits and sustain them, we can give our natural defenses. Why not start today? Take a small step for strong immunity and drink a glass of water!

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