How to boost your immunity?

The immune system is the foundation of good health for individuals. These days, it's under increasing strain and subject to numerous daily attacks. It's therefore essential to check your natural defenses and boost them if necessary. This medical concept is very complex and covers many highly technical elements. But, in a simple and practical way, 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.

Microbiotas are absolutely crucial to our biological immunity. In fact, microbiotas are, very generically, the set of all "microorganisms present in a living organism," primarily in humans. Each part of our body is composed of and houses all of these bacteria and microorganisms. We thus speak of intestinal, cutaneous, pulmonary, vaginal microbiotas... Each organism contains several hundred billion of them, even more than our own cells. As with any level in the body, it is balance that must be aimed for and achieved. When the microbiota balance is optimal, we speak of "eubiosis," when we are out of balance, we speak of "dysbiosis." Any imbalance immediately causes effects on our body: fatigue, nausea, migraines, diarrhea, constipation... which directly indicate an immune deficiency. Regarding overall immunity, the most important microbiotas to monitor and maintain are the intestinal microbiotas.

Microbiotas, present everywhere in the human body, are more or less active and have an impact on this or that aspect of the organism.

The gut microbiota alone is responsible for 60 to 70% of the immune cells in our entire body. It is said that the intestinal microbiota and immunity are interdependent. In fact, the superficial element of the intestinal wall, this internal mucous membrane that lines the intestine, has a selective barrier function, notably by ensuring a seal against pathogens. In fact, the highest density of bacteria in the body is located in the intestines and colon, it is this area that is responsible for the body's overall immunity. It is therefore essential and essential to take care of it in order to take care of your immunity.

Immune system and diet

Finally, your diet must be healthy, extremely stable, and free of any deficiencies. Depending on the season, it is essential to carefully monitor your levels of various vitamins (especially vitamin D). It is recommended to drink a large glass of fresh orange juice every morning (especially in autumn and winter) and to undertake a magnesium treatment at the beginning of winter if necessary.

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 in adaptive immunity (second line).

To address deficiencies, it's important to focus on certain main types of food. For example, there are many fatty fish (salmon, sardines, mackerel, herring, etc.) or preparations made from them (cod liver oil, etc.).

Then, vitamin C also acts on the first two lines of defense. Indeed, it increases phagocytosis, as well as the production of immunoglobulins (antibodies), and it protects white blood cells from oxidation. Finally, it acts as a kind of direct antiviral, which slows the development of certain viruses in infected cells. We will therefore favor certain types of fruits such as citrus fruits (yellow or lime), certain vegetables (peppers), or even certain herbs (parsley and fresh thyme).

How to strengthen your immunity?

Various vitamins and molecules are crucial for maintaining, stabilizing, and even strengthening your immunity. Besides vitamin D, vitamins A, C, and E are the most important to monitor in your home. Two trace elements should also be considered: selenium and zinc . They are very important and are present in the basic daily diet.

Selenium (present for example in Emmental cheese, ham or even button mushrooms, etc.) helps maintain white blood cell levels (50 mg per day).

Zinc (present for example in seafood, poultry, certain cheeses, etc.) helps protect cell membranes from infections thanks to microbial agents (10 to 15 mg per day).

Certain essential oils are also very valuable in immunity today due to their properties (mainly antiviral and immunostimulant). These include ravintsara essential oils, tea tree essential oils, thyme leaf, savory, thujanol, and eucalyptus radiata, 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 affect our immunity. Good immunity therefore depends primarily on good sleep and good nervous balance.