The immune system is fundamental to good health. These days, it's increasingly under strain and subjected to numerous daily attacks. This medical concept is very complex and encompasses many highly technical elements. But, in a simple and practical way, how can we protect and strengthen our immunity?
Nutrition, the foundation of immunity
First, a very stable diet is essential, free from any deficiencies. This ensures an optimal intake of vitamins and minerals, thus strengthening our immune system. Depending on the season, it's crucial to monitor your levels of various vitamins (especially vitamin C). It's advisable to drink a large glass of fresh orange juice every morning (especially in autumn and winter). Consider taking a magnesium supplement at the beginning of winter each year and whenever necessary.
Good practices for a good immune system
A healthy immune system depends on a good lifestyle. Maintaining good physical fitness is essential for a strong immune system. Once your body is well-nourished, it's important to maintain physical activity, ideally sports, to keep it constantly stimulated, healthy, and therefore boost your immunity. After exercise, pay close attention to the duration and amount of sleep you get each week to ensure your body recovers (at least 7 to 8 hours per night).
It is also absolutely essential to have good, regular sleep (about 7 to 8 hours daily), because the amount of sleep and rest directly and immediately affects our immunity.
Stress also greatly affects the immune system. Indeed, excessive stress will directly lead to a decrease in your immune defenses. (See article " How to manage stress effectively? ").
Ingredients to strengthen your natural defenses
Various vitamins and minerals are crucial for maintaining and stabilizing 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. Vitamins and trace elements are valuable allies in preventing minor illnesses and energy dips.
Selenium (found, for example, in Emmental cheese, ham, and button mushrooms) helps maintain healthy white blood cell count (50 mg per day). Zinc (found, for example, in seafood, poultry, and certain cheeses) helps protect cell membranes from infections caused by 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, contributing to its preservation and strengthening. When taken regularly, they help balance and even enrich the gut flora, as well as alleviate digestive issues. Regardless of age, probiotics have a protective effect on the body's natural defenses.
The essentials of good immunity
Take good care of your body! Maintain physical activity, even sports, throughout the year! Respect regular sleep patterns and duration! In short, have a healthy lifestyle.
Take vitamins A, C, D, and E, selenium, and zinc! Try essential oils! Take the plunge into probiotics; these good bacteria are a valuable ally for strengthening the immune system!
Monitor the quality of your sleep! Prioritize relaxing activities such as meditation, yoga, or sophrology. Don't let stress overwhelm you! Stay positive and active!
Did you know?
The gut is now considered an organ in its own right, housing approximately 70% of the immune system's cells. Protecting your gut therefore directly impacts your immunity. Taking probiotics is thus crucial for maintaining a healthy immune system.