Strengthening your immune defenses means acting on your lifestyle (changing your diet, preserving your sleep, practicing physical activity...). Some natural products can also be used. Vitamins, trace elements, essential oils: Santé Magazine takes stock of immunizing and preparing for the arrival of cold, winter, and the diseases that go with it.
The singularity of winter
In this context, cold seasons that coincide with a higher circulation of viruses are generally poorly received by the body. "In terms of food, the unconscious need to build up reserves through a fatter diet can lead to intestinal inflammation," explains Dr. Teulières, a general practitioner and immunologist. If immunity is at half-mast as winter approaches, then it is not without reason. In some people, serotonin production decreases between autumn and winter, causing depressive syndrome, fatigue, and stress. However, this hormone is secreted not only by neurons, but also by cells of the immune system, and more than 95% of serotonin is not produced by the brain but by the intestine. It is not uncommon to have cravings for sugar, especially at the end of the day and in the evening, when the days are shorter and the brightness reduces. This is completely normal: the body seeks to compensate for the drop in serotonin in the brain. So boosting your serotonin production means fighting against stress, and therefore boosting your immune defenses!
Start by improving your lifestyle
Dr. Teulières' advice: do not abruptly change your diet, favor seasonal products, and do not enrich your diet with sugar or fat under the pretext that winter depression is felt. And ideally: you really have to put your foot down on alcoholic beverages and sugary sodas, which can deregulate the immune system.
To boost the production of serotonin, and therefore the functioning of neuronal and intestinal immune cells, be sure to favor slow-digesting carbohydrates from bread, pasta, cereals, rice rather than consuming fast-digesting carbohydrates from sweets, cookies, pastries.
Sleep 7 to 8 hours a night, and during the day, let as much sunlight as possible into your home, or workplace if you can. A trick pricked in our Scandinavian neighbors: place a few mirrors in strategic places to reflect the daylight to the interior of the place where you are.
Regular physical activity, such as simply walking for 30 minutes a day, improving blood circulation, contributes to the increase of immune cells and reduces the risk of respiratory infection by 40%. Conversely, overtraining would have a rather negative impact: after a too intense sports session, there is a drop in lymphocyte levels, which implies fewer potential antibodies in case of aggression. It's up to you to find the right balance, without forcing.
Vitamins, allies of immunity
Vitamin A: It stimulates the proliferation of white blood cells and the production of antibodies by lymphocytes. It is also essential for the barrier function of the intestinal mucosa. The right dose: 600 to 800 micrograms per day. For a contribution, think of carrots, pumpkin, or spinach. Be careful, for pregnant women, supplements containing vitamin A (retinol) and especially fish liver oil, can be harmful and cause birth defects in case of significant exceedance of the recommended dose.
Vitamin C: It is a powerful antioxidant that protects white blood cells and increases their mobility. It stimulates the production of cytokines, the messengers that activate the immune response. It is found in fruits and vegetables. The recommended daily dose is 110 mg per day.
Vitamin E: refers to a group of molecules called alpha-tocopherols. These are naturally present in the diet, such as in sunflower seeds or vegetable oils. Studies have shown that vitamin E compensates for the loss of immune response due to aging by stimulating the production of white blood cells and its interest in fighting respiratory infections.
Vitamin D: is known to activate the white blood cells (T lymphocytes) needed to make antibodies and destroy microbes. It is mainly found in fatty fish (cod liver and its oil, smoked herring, mackerel ...). Two forms are the most common, D2, of plant origin, and D3, of animal origin. No difference in effectiveness between the two, but a minimum recommended intake of 5 micrograms per day potentiated by daily exposure to daylight, the production of vitamin D being mainly induced by UV rays.
Selenium and zinc, two essential trace elements
Selenium, found in emmental, cooked ham or mushrooms of Paris. At a rate of 50 micrograms per day, it intervenes at the immune level by keeping a pool of white blood cells on alert.
Zinc, (seafood, poultry cheese ...) at a rate of 10 to 15 mg per day, protects cell membranes from infections by microbial agents. All these assets, in quarterly cure, will upgrade your annual stocks for a winter in all serenity.
Favor antiviral and immunostimulating essential oils
The essential oils of ravintsara, "leaf good for everything" in Malagasy, tea tree, thyme with leaves of sariette or thujanol and radiated eucalyptus are excellent antivirals and immunostimulants.
How to use them? As a mixture for a powerful stimulating effect, mix 20 drops of ravintsara EO, 20 drops of radiated eucalyptus EO, 20 drops of yellow lemon EO. Place 3 drops of this mixture on a neutral tablet 1 time a day, 5 days a week, as long as the epidemic lasts. Do not use in case of breast cancer, in pregnant or lactating women, and in children under 7 years of age.
What about children? Before 3 years, refer to your pediatrician before considering supplementation. After 3 years, only food supplements that have received a favourable opinion from the authorities can be administered. Labelling must clearly indicate the age range of the children targeted by the supplement, and claims relating to their health and development are strictly regulated. Some overdoses can have serious consequences on their health. In case of doubt and before any purchase, ask a professional for advice.
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