It's winter: ways to boost our immunity

The cold weather is coming, and the race to strengthen our body's immunity is on. It has never been so popular: nearly six out of ten French people feel the need for it, without necessarily knowing how to do it. The immune system, how does it work? What are the main immune defences? Foods, plants, oils, probiotics, how to choose? Advice from Chiara Denis, Ma Santé consultant in naturopathy, to succeed in effectively boosting your immunity this winter.

Since the health crisis, immunity has become a term frequently used in all sauces. We no longer count the number of food supplements or probiotics to strengthen it and at the same time bring a boost of energy. Indeed, according to an IFOP study in partnership with Natura Force, 57% of French people feel the need to strengthen their immunity.

But before going into detail, can you explain how the immune system works? Without further research, you would surely answer that these are the means implemented by the body to defend itself from an external aggressor. So far, nothing complicated. On the other hand, by going into more detail, we realize that the body has several ramparts to defend itself and that there are different types of immunities.

Protective barriers guaranteeing immunity

Among them, we can cite the epithelial barrier as well as the mucous membranes.

The lymphoid organs make or store immune cells. These are the thymus and the bone marrow. In addition, the secondary lymphoid organs include the spleen, lymph nodes and Peyer's patches. These are located in the small intestine.

Innate immunity and adaptive immunity: two successive responses

Innate immunity allows the body to immediately defend itself against infectious agents. It is divided into two parts.

As for adaptive (or specific) immunity, it occurs when the virus or bacterium has not been slowed down by innate immunity. Then come into play the lymphocytes that can be compared to shields. These specialized cells can oppose an aggressor antigen. The B lymphocytes will produce antibodies and neutralize the aggressor. As for the T lymphocytes, they will destroy the aggressor by direct contact.

It's winter: the ways to boost our immunity

Boosting immunity through naturopathy

Here are some prevention and natural support tips to boost your immunity. Know that if you fall ill, the doctor remains the main contact for any diagnosis and possible treatment. Naturopathy remains a so-called preventive medicine to anticipate any possible imbalance of the body.

Immunity goes through the stomach

Taking care of your intestines is essential if you want to reduce your seasonal ailments. Indeed, up to 60% of immune cells are located in this area.

How to take care of your intestines? In terms of diet, consider reducing overloads such as processed foods, dairy products and gluten if you consume an EXCESS of them. Alcohol or “trans” oils found in biscuits, industrial dishes or even pastries (for example) should be avoided.

Practice regular physical activity to boost peristalsis in addition to relaxation (meditation, breathing).

Certain probiotics can help maintain the balance of this gut microbiota. Indeed, these so-called friendly bacteria prevent the proliferation of undesirable elements via a barrier effect. In addition, some foods known for their probiotic quality will also be useful. These are fermented milks, Kefir, miso or even pollen which are very effective natural probiotics.

Vitamins and minerals

Vitamin C and zinc stimulate phagocytes and lymphocytes, cells involved in the elimination of germs. In addition, vitamin C helps fight against free radicals and toxins thanks to its antioxidant action.

Vitamin D ensures on the one hand the maintenance of the integrity of the intestinal mucosa. Then, it has an action on the innate immune system by stimulating macrophages. Finally, it also acts on the adaptive immune system by increasing the number of T lymphocytes.

Finally, propolis is a true natural antibiotic. The latter has an anti-viral action that helps fight against winter ailments. For example, it can be used in autumn as a preventive treatment to boost the immune defences.

Plantology to support immunity

Among the star of immunostimulating plants, echinacea takes the top step of the podium. Native to North America, the root is used to reduce the duration and severity of cold symptoms. Echinacea allows both an increase in innate immunity, but also an increase in specific immunity. In addition, it has an anti-inflammatory and antibacterial action. In conclusion, echinacea is ideal for the prevention and management of ENT and pulmonary conditions. It is contraindicated in people allergic to Asteraceae.

Licorice is an antiviral par excellence. It has demonstrated positive effects in the fight against covid 19, especially in the case of severe respiratory problems. The root is also recognized as being an anti-inflammatory. Licorice is often recommended in case of sore throat, pharyngitis or flu. On the other hand, it is contraindicated in the event of severe renal insufficiency, hypertension, kaliopenia, hypertonia, in pregnant or breastfeeding women and in children.

Astragalus has immunomodulating, antiviral and anti-inflammatory properties. Thus, the root acts on the strengthening of the immune system. Avoid in pregnant and breastfeeding women, and in people on immunosuppressive therapy. Always ask your doctor for advice.

The cypress remains an ideal plant to fight against winter infections. Especially against the viruses of ENT and pulmonary infections.

The power of essential oils

As for essential oils, you can opt for the oils below.

Finally, we do not forget the products of the hive. Among them, propolis is a true natural antibiotic. The latter has an anti-viral action that helps fight against winter ailments. Thus, it can be used during the fall in the form of a preventive cure to boost the immune defenses.

Click here to find advice from Chiara Denis, naturopath and foot reflexologist in Lyon.

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