Reinforced immunity for less troubled winters!

With winter just around the corner, it's time to strengthen your immune system! Nutrition, physical activity, lifestyle habits, and your environment all play an important role in supporting immunity. Here are some tips to naturally boost your immune system.

Immunity, what is it?

In simple terms, immunity is the body's ability to defend itself against foreign substances, such as bacteria and viruses.

At every moment, our immune system protects us against countless disease-causing microorganisms. During the winter months, cold weather and fatigue can weaken our immune defenses, making us more vulnerable to illness.

Our immune system is active from birth: this is known as innate immunity. This first line of defense helps protect us against the infectious agents we encounter every day. Following an infection, innate immunity activates adaptive immunity. This second line of defense strengthens the immune response. Adaptive immunity works by recognizing the invading pathogen and developing a specific response. As a result, if the body encounters the same pathogen again, "memory" cells enable a faster and more effective response.

Bet on diet to boost your immunity

Choose foods that are rich in vitamins A and C, as well as minerals such as zinc, copper, iron, and selenium, which contribute to the normal functioning of the immune system. For example, make vitamin C a priority to help maintain your energy levels. In addition to its many benefits, vitamin C* also enhances the absorption of iron from plant-based foods. If you're a fan of cabbage, enjoy red cabbage, green cabbage, cauliflower, Brussels sprouts, kohlrabi, Chinese cabbage, or kale—all excellent sources of vitamin C. Spinach, broccoli, Swiss chard, peas, and leeks are also rich in this vitamin. As you can see, it's time to eat your greens! For those who enjoy spicy foods, chili peppers are another excellent source. And for a naturally sweet option, remember that vitamin C is found in most fruits, especially citrus fruits such as lemons, grapefruits, oranges, and mandarins. Not only are they delicious, but they're also in season!

Certain plants, such as echinacea, may also help support the body's natural immune defenses. To complement your nutritional intake, taking a dietary supplement may also be beneficial.

Also favour foods rich in zinc, a trace element that participates in normal immune system function and helps our cells protect themselves against oxidative stress. You can for example try spirulina, a super alga rich in protein, or more basically dried tomatoes, carrots or seafood.

Strengthening one's health can also rhyme with gourmet treats. Rich in magnesium, dark chocolate is good for your immune system.

Some plants, such as echinacea, can also support immune defences! A food supplement can also help you supplement this intake.

Best practices

Hygiene, physical activity, sleep: some good reflexes to be taken into account to improve your immunity.

Hygiene: in winter, our immune system is put to the test, microbes are everywhere: on our hands, in the air, on door handles... It is therefore important to ventilate one's living space 5 minutes per day, but also to wash one's hands several times a day!

Sport: as basic as it sounds, make sure you have a healthy lifestyle, starting with regular physical exercise. Winter should not be an excuse to stop sports. Zumba, bikram yoga, aqua-bike, indoor cycling, rock climbing, etc. as a non-exhaustive list of indoor sports. Sports activity provides general well-being, eases stress and thus promotes sleep.

Sleep: one of the best ways to enjoy a truly restorative night's sleep is to learn how to manage your stress. Why not give meditation a try? Among its many benefits, meditation can help reduce anxiety levels. A dietary supplement may also help support relaxation.

As you can see, providing your body with the nutrients it needs is your weapon of choice for an efficient microbiota. Just introduce some simple habits into daily life to boost your immunity. Fighting winter chills now holds no secrets for you!

* Vitamin C contributes to normal immune system function, protects cells against oxidative stress, reduces fatigue and increases iron absorption.

Sources :  https://ciqual.anses.fr/