The immune system is fundamental to good health. These days, it's increasingly under strain and subjected to numerous daily attacks. It's therefore crucial to monitor your natural defenses and boost them if necessary. This medical concept is very complex and encompasses many highly technical elements. But, in simple and practical terms, how can you protect and strengthen your immunity?
How the immune system works
Our body and our immune system constitute our natural defenses.
First, we must consider what is called "innate immunity," which is the body's first line of defense, thanks in particular to the involvement and role of white blood cells, which limit infections and are generally sufficient to eliminate microbes as antibodies.
Then there is the "adaptive immune system" represented by the different lymphocytes in our body, which provide the very first immune response (here natural) a second line of defense against an attack on our body.
Microbiota play a crucial role in our biological immunity. In general terms, microbiota refers to all the microorganisms present in a living organism, primarily in humans. Every part of our body is composed of and harbors these bacteria and microorganisms. We speak of intestinal, skin, lung, vaginal, and other microbiota. Each organism contains several hundred billion of these microbiota, even more than our own cells. As with any level in the body, the goal is to achieve and maintain balance. When the microbiota is in optimal balance, we speak of "eubiosis," while an imbalance is called "dysbiosis." Any imbalance immediately leads to effects on our body: fatigue, nausea, migraines, diarrhea, constipation, etc., which directly indicate an immune deficiency. Regarding overall immunity, the most important microbiota to monitor and maintain are the intestinal microbiota.
Microbiomes, which are present throughout the human body, are more or less active and impactful on certain aspects of the organism.
The gut microbiota alone is responsible for 60 to 70% of the immune cells in our entire body. In fact, the gut microbiota and immunity are said to be interdependent. The superficial layer of the intestinal wall, this inner mucosa that lines the intestine, acts as a selective barrier, notably by protecting against pathogens. Since the highest density of bacteria in the body is located in the intestines and colon, this is where the body's overall immunity is based. It is therefore crucial and essential to take good care of it in order to maintain a healthy immune system.
Immune system and nutrition
Finally, a healthy, extremely stable diet is essential, free from any deficiencies. Depending on the season, it's crucial to monitor your levels of various vitamins (especially vitamin D). It's advisable to drink a large glass of fresh orange juice every morning (especially in autumn and winter) and to consider taking a magnesium supplement at the beginning of winter if needed.
To be very precise, it is vitamin D3, essential for innate immunity (first line of defense), which participates in the synthesis of antimicrobial peptides as well as adaptive immunity (second line).
To address nutritional deficiencies, it's necessary to focus on certain key food types. These include, for example, many oily fish (salmon, sardines, mackerel, herring, etc.) or preparations derived from them (cod liver oil, etc.).
Vitamin C also acts on the first two lines of defense. It increases phagocytosis and the production of immunoglobulins (antibodies), and it protects white blood cells from oxidation. Finally, it acts as a kind of direct antiviral, slowing the development of certain viruses in infected cells. Therefore, we should favor certain types of fruits such as citrus fruits (lemons or limes), certain vegetables (bell peppers), and certain herbs (fresh parsley and thyme).
How to boost your immunity?
Various vitamins and molecules are crucial for maintaining, stabilizing, and even strengthening your immune system. Besides vitamin D, vitamins A, C, and E are the most important to monitor. Two trace elements should also be considered: selenium and zinc . They are very important and are present in a basic daily diet.
Selenium (found for example in Emmental cheese, ham or button mushrooms…) helps maintain white blood cell levels (50 mg per day).
Zinc (found for example in seafood, poultry, some cheeses…) helps to protect cell membranes from infections thanks to microbial agents (10 to 15 mg per day).
Certain essential oils are also highly valued nowadays for their immune-boosting properties (primarily antiviral and immunostimulating). Among them are ravintsara, tea tree, thyme, savory, thujanol, and eucalyptus radiata essential oils, which are excellent antivirals and immunostimulants.
Finally, probiotics have a lasting effect on your body, preserving and strengthening it.
Did you know?
The frequency and level of stress, as well as the duration and quality of sleep, significantly impact our immunity. Good immunity therefore depends first and foremost on good sleep and a healthy nervous system and metabolism . In this regard, magnesium plays a crucial role: it helps reduce fatigue, supports the normal functioning of the nervous system, and thus indirectly contributes to maintaining our natural defenses. To address any potential deficiencies and strengthen your body, a course of magnesium supplements is recommended. It could be an excellent solution. Its highly digestible form, gentle on the stomach, makes it an ideal ally for better managing stress, promoting restful sleep and supporting immunity on a daily basis.
The frequency and level of stress, as well as the duration and quality of sleep , also significantly influence our immunity. Therefore, good immunity depends first and foremost on good sleep and a healthy nervous system.