The stress that occurs in people due to pandemic conditions and the deterioration of their sleep patterns and emotional state can cause many people to have an unhealthy diet. In this process, it is important to consume healthy foods that make you feel good and to keep immunity strong by taking vitamin-mineral support, especially vitamin D. dit. Ceyda Nur Çakın gave information about what should be considered in order to strengthen immunity during the coronavirus process.
Protect yourself from the coronavirus both physically and psychologically
Making nutrition healthy supports mental health as well as physical health and plays an important role in helping people cope with anxiety, uncertainty and psychological stress caused by Covid-19. It is possible to increase the levels of melatonin and serotonin hormones, which are responsible for combating sleep disorders and stress, and amino acid levels called tryptophan with some foods. In the nutrition program, especially eggs, almonds, oats, whole grain foods, bananas and red fruits should be included on a daily basis. However, at least two days a week, grilled or baked fatty fish rich in Omega-3 fatty acids should be preferred. It also provides great benefits to increase the production of tryptophan amino acid, which provides sleep by consuming milk and dairy products regularly.
Obesity increases the negative effects of Covid-19
Recent scientific research draws attention to the relationship between Covid-19 and nutrition. While good nutrition is seen as the pillar of resilience in times of crisis, a lack of nutritious food puts individuals at a disadvantage for preventing and fighting the coronavirus. While unhealthy diet leads to obesity; On the other hand, obesity increases the risk of serious complications in case of contracting Covid-19, as well as chronic diseases such as diabetes and heart diseases. In addition, obesity, along with widespread inflammation and hypoventilation in the body, can make it difficult to fight the disease.
strengthen your immunity
Nutrition has a significant impact on the immune system and susceptibility to disease. It has been proven that specific nutrients or nutritional components can affect the immune system through activation of cells, modification in the production of signaling molecules, and gene expression. However, the foods consumed determine the presence of beneficial bacteria in the gut, which is an important immune system organ. Adequate consumption of macro and micronutrients, especially iron, zinc and vitamins B6, B12, A, C and E, can help prevent and fight infection by enhancing immune function.
Vitamin D level has a decisive role in the severity of Covid-19
There are studies on the relationship between the level of vitamin D, one of the most important vitamins, and the severity of Covid-19 and deaths due to Covid-19. In addition, respiratory tract diseases are associated with impaired vitamin D metabolism; It has also been determined in studies that the level of vitamin D decreases after lung infection.
Vitamins and minerals should first be taken naturally.
The main sources of these vitamins and minerals, which are necessary for the immune system, are animal protein sources such as eggs, milk and dairy products, red meat, turkey and fish. Sunflower seeds, peanuts, almonds and avocados also contain healthy fatty acids and vitamin E, which are important for immunity. Antioxidant nutrients, which are important for the defense mechanism of our body, are found in high amounts in citrus fruits and vegetables such as kiwi, beetroot, dark green leafy vegetables and sulphurous vegetables such as cauliflower, broccoli, garlic and onions. First of all, these vitamins and minerals should be taken naturally with a balanced diet, and if necessary, supplements should be used by consulting the doctor.
Follow these rules for a balanced diet
Make sure that the vegetables and fruits you consume are of different colors. The more colorful your plates are, the more antioxidant vitamins and minerals you will get. At least two days a week, eat fish rich in omega 3 such as anchovies, mackerel, sardines, bonito and blueberry, grilled or baked. Take care of your liquid consumption. 30 ml per your body weight. provide water consumption. Avoid packaged snacks. Take care that your meals are regular. Stay away from unscientific nutritional supplements, herbal mixtures and cures. Try to make regular physical activity and exercise a part of your life. Take care that your sleep time is sufficient.