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Çanakkale Onsekiz Mart University Faculty of Sport Sciences Faculty Member Assoc. Dr Günay Eskici said that with the arrival of autumn the weather began to gradually cool, people had to be in closed areas and the number of coronavirus cases increased by the day, and said the disease should be treated with extreme caution and care. Emphasizing that masks, distance and hygiene are very important against the coronavirus epidemic, Eskici noted that the effect of physical activity, adequate rest and sleep on the immune system is also undeniable.
“ENOUGH AND BALANCED NUTRITION IS IMPORTANT”
Stating that regular physical activity shouldn’t be overlooked in strengthening the immune system, Assoc. Dr. Günay Eskici, “The World Health Organization (WHO) recommends that we do moderate intensity activity for at least 150 minutes a week. We can do brisk walks for 30 minutes 5 days a week or 50 minutes 3 days a week. . We can make sure we are active by physically moving around at home. Another problem is the practices that people do to lose weight. Especially during this time when we are at home, we observe an increase in weight in the body. To lose weight, we absolutely avoid shock diets, hunger diets, diets based on a single nutrient. diets weaken our immune systems and we become less resistant to disease. The key point for us is a sufficient and balanced diet. We try to create it by providing a variety of nutrition. to diversify fruit and vegetables with the colors of the rainbow. We do regular physical activity. As long as our immunity is strengthened We will resist “, he said or.
“TWO OR THREE PORTIONS OF FRUIT MUST BE EATEN PER DAY”
Noting that while not an effective coronavirus treatment method, there is no wonder food in nutrition, Assoc. Dr Günay Eskici said: “Our recommendations are to strengthen our general health and our immune system. I would like to emphasize this in particular. First, we can count the antioxidants in this group. Antioxidants are the group composed of vitamins A, C, E and selenium mineral. Beta carotene we call vitamin A. E we can get vitamin C from fruits and vegetables. It has a high antioxidant value. Riz. Vitamin E; We can get it from oilseeds and vegetable oils. Zinc is also one of the extremely effective minerals on the immune system. At the same time, the importance of antioxidants is considerable. We can meet zinc with foods such as dry beans, chickpeas and lentils. We bring our foods to the table such as dry beans, chickpeas and pinto beans two , three times a week. Aside from that, foods like hazelnuts, walnuts and almonds that we call oil seeds are rich in zinc. “
“FISH TWO DAYS A WEEK”
Stating that vitamin D is known as a vitamin and hormone that boosts the immune system, Eskici said: “As you know, we take vitamin D with the sun. However, we can get vitamin D with foods like egg yolk, liver and fish. We pay attention to eating fish 2 days a week. We can strengthen our immune system by meeting our Omega 3 needs and by strengthening our immune system with foods such as anchovies, salmon, walnuts, flax seeds and purslane. During this time, we check the our vitamin D levels. Seasonally, we enter a season where we cannot benefit from sunlight. Probiotics are beneficial bacteria in our gut. When we consume fibrous foods, this season, when we consume broccoli, leeks, cauliflower, onions and garlic , we cannot deny prebiotics, which are the staple food of probiotics. We are introducing it into our body. “When we consume yogurt and kefir, we get we get the probiotics we need for our daily diet, “he said.
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