The winter season is dangerous for our immune system. Here are some tips to help your body naturally fight off external attacks.
Strengthening your immune defenses helps prevent you from getting sick in winter and autumn, periods when microbes and viruses are highly prevalent.
Our immune system is a rather complex machine. It can be naturally stimulated, but this requires an overall lifestyle overhaul and work on the gut flora. It is also possible to strengthen your immune system with a little help from dietary supplements or essential oils. Our team of experts offers you various ways to boost your immune system during winter in this article.
What is the immune system?
The immune system is a highly complex process in which different white blood cells interact with one another and respond to external attacks.
Why is our immune system weakened during winter and autumn?
In winter, cold air promotes the spread of viruses, microbes, fungi, and parasites, which the body often struggles to fight because of lower antibody levels.
When it is cold, we are much more inclined to eat fatty foods. In response, intestinal inflammation can occur. Indeed, the digestive system is one of the most important elements of our immunity.
In addition, serotonin production tends to decrease in winter. This hormone is produced by the brain and the intestines, and low serotonin levels can increase stress and fatigue, which themselves contribute to a weaker immune response.
Here is a list of foods to eat to strengthen your immune defenses during winter
a. Garlic
Garlic is the ultimate food rich in prebiotics (the beneficial bacteria that nourish your gut flora, your first line of defense against invaders such as viruses, pathogenic bacteria, etc.). Garlic is antiseptic and antifungal (against fungi), and helps the body overcome winter infections (1).
A little advice: take it as a dietary supplement, because three cloves a day may leave your office neighbors a little perplexed... Get into the habit of eating at least two prebiotic foods a day and vary your choices! (Options include onions, kiwi, flax seeds, chia seeds, oats, citrus fruits, etc.).
b. Lacto-fermented vegetables
Rich in prebiotics and probiotics, they act directly on your gut flora, helping your body better resist infections. So do not hesitate to include kefir, pickles, sauerkraut, miso soups, etc. in your daily routine. Fermenting vegetables extends their shelf life and improves the bioavailability of nutrients for the body. You can find ready-made preserves in organic stores or make them yourself.
c. Fruit juices
Drinking a glass of freshly squeezed orange juice every day will provide you with plenty of vitamins B and C, as well as other nutrients such as potassium, which helps boost your immune defenses. In general, eating plenty of fruit helps your body mount a response against foreign substances.
d. Choose complex carbohydrates
In general, a varied diet is important for achieving the best possible immune response.
It is preferable to eat complex carbohydrates found, for example, in pasta, rice, and bread, because the simple sugars found particularly in candy do not boost serotonin production in the same way. As we saw earlier, serotonin is essential to our immunity.
Different habits to adopt to boost your immune system
- Sleep
To improve your immune response, it is important to sleep at least seven hours per night, because when a person lacks sleep, certain types of white blood cells decrease, leading to a weakened immune system.
To stay in top form, it is also recommended to consume magnesium. It helps reduce stress and makes it easier to fall asleep, thereby helping boost the immune system. It is found in many foods, such as cereals, dried fruit, etc.
- Exercise
Regular physical activity improves blood circulation and therefore reduces the body's vulnerability to external attacks. A 30-minute brisk walk every day is highly effective in fighting respiratory infections.
In addition, exercising helps reduce stress, which can disrupt the immune system. Stress increases cortisol levels in the blood, which in the long term negatively affects the body's protection against external attacks.
Dietary supplements: true allies for boosting your immunity
a. Vitamin D
A deficiency in vitamin D may be associated with a risk of chronic infections, particularly respiratory infections (3). Since this is a vitamin that requires regular exposure to the sun for its synthesis, it is important to check your levels in winter in order to take a supplement if necessary (which is often the case). A dose of 1,000 IU of vitamin D3/day may be necessary for an adult. Discuss this with your doctor or therapist, who can advise you on what to do.
b. Zinc
Zinc is the key mineral involved in immunity (4), and you can find it in your Epycure formula. It is found primarily in protein-rich foods such as meat and seafood (oysters), but also in legumes, wheat germ, shiitake mushrooms, etc. Older adults, vegetarians, and vegans are the groups most affected by a zinc deficiency. However, be careful with supplementation: follow the recommended daily doses and, if taking a course, limit it over time.
c. Iron
Iron is essential for the proper functioning of the immune defenses. Iron deficiencies can increase the risk of infections such as ear infections and laryngitis. Iron is found in many foods, but is consumed primarily through meat and legumes.
d. Echinacea
Echinacea is a plant with pink flowers that comes from North America. It contains phenols that stimulate our immune system by releasing cytokines (chemical messengers that affect your immunity). (5) If you want to boost your immunity, you will find it in your personalized course.
Essential oils
There are essential oils, particularly ravintsara oil, that can be used preventively to strengthen the immune system. Various essential oils can effectively help fight flu epidemics, sore throats, colds, etc.
As a preventive measure, using this oil has a stimulating effect: it activates certain adrenal glands and thus boosts the immune defenses.
You should mix essential oils of eucalyptus, lemon, and niaouli.
Pour a few drops of a blend of different essential oils onto the inside of your wrist and gently inhale the mixture once a day. This will have a direct effect on your immune defenses and also give you a little boost during the day.
Thus, using plants preventively to strengthen the immune system is highly effective.
Indeed, to fight coughs or sore throats, they can be inhaled for a decongestant effect or simply applied directly to the skin to fight the flu, for example.
