Many factors, especially the intensity, duration, intensity of the activity and the individual’s physical fitness, can alter the effects of exercise on immunity. In general, individuals who exercise regularly and moderately for the purpose of healthy living are known to strengthen the immune system in the long term. However, during the 3-72 hour period following particularly severe exercise, the immune system is suppressed due to the effects of physical activity. For this reason, rest and adequate nutrient-fluid consumption after exercise during this period are important for the protection of the immune system.

2-Smoking and Alcohol

The harms of certain habits, such as smoking and alcohol, are known to everyone. Smoking will create an environment that is open to infections in the upper respiratory tract and mouth area with local effects and will negatively affect the person’s immune system with systemic effects. Similarly, the consumption of alcohol over a certain amount will suppress the immune system and cause a suitable environment for diseases


A balanced, regular and correct diet is one of the factors that affects the immune system the most. They are most likely to benefit from foods consumed in season and fresh. Vitamin A keeps the digestive system organs such as the mouth, stomach and intestines healthy and protects them from infections. For this reason, sweet potatoes, carrots, cabbage, spinach, such as vitamin A rich foods should be consumed. Vitamin C strengthens immunity by stimulating the formation of antibodies. The main sources of vitamin C are citrus fruits such as oranges, grapefruit and tangerine, and paprika, strawberries and tomatoes. Nuts such as sunflowers, almonds, nuts and peanuts are recommended because of the antioxidant properties of vitamin E they contain. However, foods with zinc content (poultry, whole grain products, beans, nuts and oilseeds) that accelerate wound healing are protective against diseases. Turmeric and cloves are the ones that need to be consumed in terms of immunity in spices. However, some vegetables, such as cauliflower, garlic and onions, have a positive effect on the immune system due to their antioxidants as well as their glutathione content. In addition to all these recommendations, when it comes to foods, other diseases such as diabetes and cholesterol should be considered and the diet should be reviewed in terms of these diseases.

4-Stress and Sleep Patterns

Physical or psychological stress is one of the reasons that weakens the immune system. People who are under physical stress due to long working hours, lack of adequate rest, are more likely to develop diseases in those who are under psychological stress due to work life or some special reasons. Lack of adequate and quality sleep also significantly impair the immune system.

5-Liquid Consumption

Dehydration can be one of the main causes of a weak immune system. It is necessary to drink enough water to remove the toxins that accumulate in the body, so drink plenty of water to strengthen the immune system. Coffee and tea can increase the body’s risk of dehydration as they increase the amount of urine. However, it is not recommended to consume more than a certain amount of juice, even if it is freshly squeezed. Especially the juice of citrus fruits such as oranges and tangerines should be consumed in a short time after being squeezed, otherwise the vitamin C content is significantly reduced. Instead of squeezing the water to consume fruits as nutrients will be the right approach.

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