It’s fall, virus circulation is increasing, so let’s do some prevention. So, how do you go about strengthening your immune system? It would be nice to get through (for once) colds, flu, tonsillitis and sinusitis …
Autumn and winter are seasons when the circulation of viruses is strong. To strengthen your immune system and avoid getting sick, follow the advice of our experts. To get through the illnesses of fall or winter and avoid a red nose, watery eyes or a sore throat, you need to know how to protect yourself and take care of yourself. Natural remedies help you stay fit and relieve symptoms.
High level defenders
Our immune system is programmed to defend us against external aggressions and eliminate a possible aggressor. The aggressor, whatever its nature (bacteria, fungus, virus or parasite) is called “antigen” (also called “non-self”).
Our immune system is made up mainly of cells and proteins, all of which are necessary and indispensable. They have the particularity of not being united to form an organ. They roam our body relentlessly, circulating in our main body fluids: blood and lymph. These “white blood cells” are divided into several categories: lymphocytes, mononuclear, polynuclear …
Each has a specific role: some are sentries who warn others of an invasion, others directly attack intruders or speed up operations …
All of these immune cells then pass into the blood. Those who need a specialization go to a “barracks”, the thymus, where they will be trained for specific tasks.
Our immunity is a complex system. However, the tools to restore it to its full power are simple and easy to integrate into everyday life.
1. Nutrition to strengthen your immune system
Like the rest of your body, your immune cells need energy. This is supplied to them by sugar, which it is better to draw from whole grains and legumes.
The body also uses certain amino acids, constituents of proteins, to manufacture essential messenger substances as well as the white blood cells themselves. Prefer those from poultry, which are low in fat, and seafood which contains more “good” fat.
Vitamin C is closely associated with immunity. It generally stimulates the immune response by increasing the production of lymphocytes and antibodies. You will find it in citrus fruits, kiwis, green leafy vegetables …
B vitamins all participate, more or less, in immune responses: B 2 promotes cell growth, B 5 stimulates the production of antibodies, B 12 contributes to the synthesis of messengers … Some are taken from whole grains, d ‘others in fatty fish or green leafy vegetables …
Mineral salts are not left out: zinc is essential for the production of white blood cells and antibodies, copper is a well-known anti-infective.
To properly nourish your defenses, there is no need to focus on this or that nutrient. There are far too many of them! Instead, try to adopt a food fresh and varied, including whole grains, vegetables of various colors (each brings its share of good nutrients), fresh (pear, acerola, orange) and dried fruits, poultry, seafood… As well as yogurts to maintain your intestinal flora which contributes to the state of your defenses.
Do not forget the spices and aromatics which stimulate immunity: ginger invigorates the defenses (especially against viruses) and has a strong anti-inflammatory power; bay leaf, thyme and rosemary contain antiseptic substances.
2. Move as regularly as possible
Physical activity stimulates blood circulation, thus accelerating the diffusion of immune cells in the body, and stimulates many defense reactions. But be careful: if you put too much effort into it, its effect will backfire on you and your immunity may falter.
So, once again, focus on regularity (three times a week). Practice an activity that pleases you and requires measured efforts. Walking is the main activity, but you can also practice cycling or swimming …
3. Trust in natural methods
On the plant side, theechinacea is interesting for strengthening your immune system. Just like shitake, a mushroom from Asia that has powerful immunostimulatory effects. General stimulants, such as ginger and ginseng, also help to tone the immune system. To be taken in capsules, in cures of three weeks, three or four times a year, including one at the beginning of winter.
The propolis, a substance secreted by bees to protect the hive, has important antibiotic effects. Today, in pharmacies, drugstores and health food stores, we find many propolis-based products: lozenges to suck, syrups, ointments … They directly attack the germs that invade the throat and nose in case of pain. winter infection.
A vitamin juice to strengthen your immune system
Ingredients
- 2 large carrots (300 g)
- 1 small sweet potato (120 g)
- 1 orange
- 1/2 lemon
- 1 inch of ginger (15 g)
- 1 pinch of cayenne pepper
Preperation
- Remove the peel from the citrus fruits, keeping as much pulp as possible (it contains a large amount of bioflavonoids which are powerful antioxidants), cut the other ingredients and pass everything in the juicer except the cayenne pepper.
- For a smoother texture, strain the juice through a fine sieve, nut milk filter, or other fine, uncolored cloth.
- Pour into a glass or mug, sprinkle with cayenne pepper, depending on your tolerance, and enjoy.
And you, what do you do on a daily basis to strengthen your immunity? Share your tips in the comments, we all need it!
