How to boost your immunity?
The immune system is the basis of good health in individuals. Nowadays, it is increasingly in demand and subjected to numerous attacks on a daily basis. It is therefore essential to check your natural defenses and to re-boost them if necessary. This medical concept is very complex and covers a number of very 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 of all, we must consider what we call “innate immunity”, which is the first of the body's lines of defense, thanks in particular to the involvement and role of white blood cells which limit infections and suffice generally 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 are absolutely dominant in our biological immunity. In fact, microbiota are, very generically, the set of all “microorganisms present in a living organism”, primarily in humans. Every part of our body is made up of and houses all of these bacteria and microorganisms. We are thus talking about intestinal, skin, pulmonary, vaginal microbiota… Each organism has several hundred billion of them, even more than our own cells. As with any rate in the body, it is the balance that must be aimed for and achieved. When the balance of the microbiota 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, etc. which directly indicate an immune deficiency. Regarding overall immunity, the most important microbiota to monitor and maintain are the gut microbiota.
The microbiota, present everywhere in the human body, are more or less active and have an impact on this or that aspect of the organism.
The intestinal microbiota alone are responsible for 60 to 70% of the immune cells in our overall body. It is also said that the intestinal microbiota and immunity are interdependent. In fact, the superficial element of the intestinal wall, this internal mucosa which lines the intestine, has a selective barrier function, in particular by ensuring sealing against pathogens. In fact, with the body's highest density of bacteria located in the intestines and colon, it is this location 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, the diet must be healthy, extremely stable and contain no deficiencies. Depending on the season, it is essential to carefully monitor your levels of various vitamins (mainly vitamin D). It is advisable to drink a large glass of fresh orange juice every morning (and especially in autumn and winter) as well as to undertake a magnesium treatment at the start 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).
In order to fill the deficiencies, you must focus on certain main types of foods. 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 sort of direct antiviral, which slows down the development of certain viruses in infected cells. We will therefore favor certain types of fruit such as citrus fruits (yellow or green lemon), certain vegetables (peppers), or even certain herbs (fresh parsley and thyme).
How to strengthen your immunity?
The different vitamins and molecules are essential for the maintenance and stability, even strengthening of your immunity. Besides vitamin D, vitamins A, C, E are the most important to watch out for in your home. Two trace elements should also be taken into consideration: selenium and zinc . They are very important and are present in the basic daily diet.
Selenium (present for example in Emmental, 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 based on their properties (mainly antiviral and immunostimulating). Among them, there are ravintsara essential oils, tea tree essential oils, leaf thyme, savory, thujanol, radiated eucalyptus, which are excellent antivirals and immunostimulants.
Finally, probiotics act sustainably on your body, on its preservation and strengthening.
Délicure offers in its range a supplement to maintain and strengthen immunity in the body and boost its immune defenses: the “Immunity” cure . This is a supplement which, like all the other ranges of the brand, is: made in France , gluten-free, 100% vegan, with delicious natural flavors, not tested on animals, and packaged in recyclable packaging! The “Immunity” gummies are composed of 11 carefully selected active ingredients: 2 immunostimulating plants (goji berry and elderflower), vitamin C, 3 trace elements (zinc, copper and manganese). To make this formula complete, we have also enriched it with 5 rigorously selected strains of probiotics to further strengthen the immune system.
Did you know ?
The frequency and level of stress as well as the duration and quality of sleep significantly influence our immunity. Good immunity therefore requires, above all, good sleep and good nervous balance.