The immune system is strained, especially in the fall and winter. Why ? And how to boost it in a natural way to avoid getting sick? Here is the advice of a specialist.
The immune system is what allows the body to protect itself from outside infections. And it has several functions, as explained by Karen Elbaz, nutritherapist and micronutritionist:
- an antimicrobial defense function (against bacteria, fungi, viruses, parasites)
- a tolerance function (vis-à-vis foreign elements such as food and intestinal bacteria)
- a regulatory function of our own cells which have become obsolete or dangerous (anti-tumor control, regulation of inflammation).
“Our immunity works according to a circannual chronobiological rhythm (over one year, Editor’s note), which explains the decline in immunity in autumn-winter “, explains Karen Elbaz. “We can therefore put in place preventive measures through a healthy diet (in particular avoiding excess alcohol, fast sugars), and lifestyle (moderate physical exercise, optimization of sleep, and stress management). “
Boost your immune system thanks to your diet and your gut microbiota
“Food directly influences everything concerning our metabolism and our immune system”, indicates the nutritherapeuthe and micronutritionist. Who recommends, to strengthen its immunity, to increase the nutritional value of our plates. “I advise to get closer to a Cretan diet and pay great attention to proteins, plants and animals”, she explains. Why the proteins? Because they are a tangle of amino acids and it is from these amino acids that antibodies can be produced. “An optimal diet means consuming enough protein, at least 400 grams of vegetables per day, eating whole grains, legumes, fiber and omega 3 (fatty fish, walnut oil, hemp, etc.) and avoiding fast sugars better “, explains Karen Elbaz.
Food supplements can be useful but their use must be supervised by a health professional and adapted to each situation: amino acids, in particular whey proteins can be useful for strengthening the immunity of seniors, for example.
Certain vitamins and minerals are essential for immunocompetence such as vitamin A, C, D, E, a large number of group B vitamins, iron, selenium and zinc. “Thus, if we increase our intake of micronutrients, we will increase resistance to infections, but also maximize our ability to recover from an infection”, inform the specialist. Personally, I only supplement my patients when I see a need in their analyzes. This is the case for vitamin D, which is immunomodulating and the supply of which must therefore be optimal to maintain an effective immune system. “ While vitamin D is important, it is not alone. You also have to be careful:
- Zinc, because “a zinc deficiency can cause an alteration of the defenses, increased risks of inflammation.”
- Selenium, “a trace element that can be found in whole grains, or Brazil nuts.”
- Magnesium, “interesting to consider in supplementation because it can activate vitamin D in particular.” In addition, it is the cofactor of many enzymatic reactions within the body and the specialist specifies: “It is a supplement that I prescribe without needing to do a preliminary analysis”.
- Iron, knowing that “The lack of iron affects women more and can impair the immune system.”
Boost your immune system through sleep
“It has been shown that a lack of sleep weakens immunity and therefore makes you more susceptible to infections”, informs the nutritherapist and micronutritionist. “Besides, these infections will tend to last longer.“What to do then? First, think about going to sleep earlier (before midnight) and adopt certain measures favorable to optimal sleep (room heated to 19 ° max, in particular). The expert also recommends taking melatonin, who “has many positive effects. On the one hand, it improves the quality of sleep, it is also anti-inflammatory and antioxidant.”
Boost your immune system through physical activity
“To have a beneficial effect on immunity, physical activity must be practiced in a way that is neither too weak nor too intense”, explains the specialist. Indeed, doing too much sport (that is to say 3 to 4 hours a day) would be counterproductive, because it would weaken the immune defenses. The reverse excess is not good either, since not doing enough sport weakens the immune system. “The recommendations are 20 to 30 min per day of moderate physical activity”, recalls the expert.
Boost your immune system through good stress management
“Stress is a real public health problem”, warns Karen Elbaz. “It is rapidly expanding and when it is chronic it can cause immune disorders.” To avoid this, you have to be able to relax. How? ‘Or’ What ? “You can first bet on a rhythmic physical activity with a relaxing effect such as yoga or jogging, or even try meditation or cardiac coherence.” Karen Elbaz also explains that you can consider supplementation with suitable food supplements (adaptogens, magnesium, omega 3…). At last, “Embrace an attitude of wellness by learning to give, to take care of yourself, to be resilient… It will help you have a better ability to deal with stress.” Enough to spend a winter in great shape.
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