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.

 Your nose is clogged, you have trouble breathing and you are tired? The common cold poisons your life every winter. Discover without further delay the coveted natural secrets of essential oils to spend a winter at the top of your game!

Why use essential oils against colds?

Expectorants, mucolytics, decongestants... These somewhat barbaric medical terms simply mean that essential oils alone are capable of promoting respiratory comfort. But that's not all! Their many molecules also boost immunity to help the body fight against these viruses that attack you. Don't waste time, act naturally!

3 essential oils against colds

Radiated eucalyptus, a specialist in winter diseases

The essential oil of radiated eucalyptus promotes the expulsion of secretions, thanks to the 1-8 cineole it contains. Its antibacterial, anti-infectious, and antiseptic properties facilitate respiratory comfort. Also, anti-physical and mental fatigue, the essential oil of radiated eucalyptus activates the body's ability to fight against external aggressions so that your cold is only a distant memory!

Use: Pour 1 drop of radiated eucalyptus essential oil over sugar. Let it melt in the mouth. 4 times a day maximum for a maximum of 2 days.

Precautions: Not suitable for women who are less than 3 months pregnant, children under 3 months of age, and people with asthma or epilepsy.

Ravintsara, an exceptional antiviral

Ravintsara essential oil is ideal in case of infections of the ENT system (cough, sore throat, cold ...). It fights against a runny nose while strengthening your immune system, to help the body fight bacterial and viral aggressions. Expectorant and mucolytic, ravintsara essential oil promotes the expulsion of secretions from the respiratory tract.

Use: Pour 3 drops of ravintsara essential oil into 1 tablespoon of vegetable oil like sweet almond oil. Massage the lower back, along the spine and chest. 3 times a day maximum, until improvement.

Precautions: Perform a skin test before application - Not suitable for women who are less than 3 months pregnant, children under 3 months of age, people with asthma or epilepsy, and subjects taking medication (risk of interference).

Peppermint, decongestant

Thanks to its "cold effect", peppermint essential oil clears the nose, while thinning the mucus to facilitate its flow. Tonic and stimulating, peppermint essential oil also boosts your body so that you find an Olympic shape!

Use: On a tissue, pour two drops of peppermint essential oil. Breathe when the need arises, 10 minutes maximum. Do not stick the handkerchief under your nose, respect a distance of about 10 cm.

Precautions: Not suitable for pregnant or lactating women, children under 6 years of age, people with epilepsy or neurological disorders, people with hormone-dependent disorders with cancer or not, people deficient in the G6PD enzyme, people with cholelithiasis, inflammation of the gallbladder, severe liver disorders, hypertension and during significant cardiovascular problems.

Recipes for colds

Antidote SOS cold

Peppermint EO: 1 drop

Radiated eucalyptus EO: 1 drop

Ravintsara EO: 1 drop

On a sugar, pour the essential oils

Let it melt in the mouth 2 times a day maximum, for 2 days maximum

By Danièle Festy, pharmacist and aromatherapist, My Bible of Essential Oils, 2018

Inhalation respiratory comfort

Peppermint EO: 3 drops

Radiated eucalyptus EO: 3 drops

Niaouli EO: 3 drops

Boil water

Pour it into a bowl

Add the essential oils

Wait 1-2 minutes before starting

Put a towel over the head

Put the head above the bowl

By Danièle Festy, pharmacist and aromatherapist, My Bible of Essential Oils, 2018

Rebooting massage oil

Noble laurel EO: 2 drops

Radiated eucalyptus EO: 2 drops

Ravintsara EO: 2 drops

Calophyllum vegetable oil: 6 drops

In a previously disinfected ramekin, pour the essential oils.

Then add the vegetable oil.

Mix.

Massage the lower back and chest 2-3 times a day, for 3 days.

By Danièle Festy, pharmacist and aromatherapist, My Bible of Essential Oils, 2018

 The flu epidemic is particularly strong this year. The emergency room is saturated, coping with the influx of patients. What to do when the first symptoms arrive? We offer a natural shock treatment, formulated by aromatherapist Aude Maillard, which implements the power of essential oils. Through the skin, they deploy their antiviral, immunomodulating, toning, analgesic, and anti-inflammatory properties.

The influenza virus, from the influenza family, is very unstable. Hence a remarkable ability to adapt to its host to "dominate" it. When it gains ground in the body, the symptoms of the flu are often lightning and take the patient by surprise. There is then a rapid alteration of the general condition and the appearance of chills, a fever that can climb very quickly, extreme fatigue requiring the cessation of all activity, diffuse aches in all the muscles, joint pain, cough, sometimes sneezing, and headache.

From a naturopathic point of view, this table indicates that the body is in a state of deep imbalance, and general overheating in all its emunctories: the lungs and respiratory tract become inflamed as viral replications occur, phlegm and cough are a sign of a great cleansing to unhook the virus. The skin is burning and sweaty. Vessels and lymph nodes have trouble flushing out toxins, joints and muscles have stiff, sore, and warm.

The body temperature rises to dilate and open all the emunctories of the body, but also to burn all the pathogens. A flood of toxins, of viral origin, but also from the body itself, is put into circulation before being evacuated by sweat and dark urine. In the end, it is bed rest, rest, and fasting that will allow the improvement, thanks to the awakening of the forces of self-healing. It should also be noted that the peak of the influenza epidemic very often occurs at the end of January, about a month after the Christmas overeating, as a radical way to get rid of the useless.

A natural shock treatment

In this state of emergency, every minute counts to neutralize the enemy. Aromatherapy is of unparalleled effectiveness in accelerating temporality and counteracting the virus, provided you are reactive, bold, and attentive. The Precocity of intervention, massive and repeated doses is necessary. Even if essential oils are scary because of their power, in this context of infection and immune shock, it will not be necessary to hesitate to "draw" the aromatic artillery, to "palpate" the return of the self-healing forces, almost minute by minute.

The first piece of advice is to react as quickly as possible as soon as the first symptoms appear, even if it means making a mistake on the subject. The benefit will be an immune boost anyway. The second tip is to use essential oils in massive doses through the skin, such as embalming. Of course, we are only talking here about certain essential oils, usable in this way because they are devoid of intrinsic toxicity.

After this attack phase, a second phase of maintaining aromatic pressure (with application every 30 minutes) is necessary to take over the symptoms and defeat the attacker. An optimal synergy should contain at least 3 essential oils, taking care to choose an antiviral essential oil, another expectorant, and another anti-inflammatory. A well-chosen synergy is able to control the infection and restore the state of health in two days, or even in a few hours, depending on the responsiveness of the immune system.

The flash anti-flu formula

Properties: antiviral, immunomodulating, general tonics, analgesics, anti-inflammatories, expectorants, and phlegm thinners.

Indications: influenza infections, winter infections related to influenza (colds and catarrhs), bronchitis and pneumonitis, or simply temporary immune decline.

Essential oils

• Tea tree (Melaleuca alternifolia): 10ml
• Ravintsara (Cinnamomum camphora CT 1.8 cineole) : 10ml
• Ginger (Zingiber Officinalis): 10ml

Preparation: 

Take an empty 30 ml tinted glass bottle with a hair dropper, pour the essential oils in the quantities indicated, close, and shake.

Use dermal route.

• Embalming dose: 5 to 10 ml depending on the body size of the individual (only 3 ml in children from 7 to 12 years old), to be penetrated at once by massaging energetically on the entire back and chest.
• Maintenance dose: 30 drops (only 15 in children from 7 years old), to be applied every thirty minutes, changing the site of application each time: on the chest, back, inside of the arms, under the feet, behind the knees. Space after four to six hours depending on the speed of improvement. If symptoms persist the next day, repeat the same protocol (embalming dose and maintenance dose).

Contraindications: children under 7 years of age, pregnant and lactating women.

Precautions for use: caution on atopic, eczematous, or allergic skin. Favor the application on the plantar side.

 So what is the definition of CBD? What is trivially called cannabis usually refers to a plant with the common name of cultivated hemp or, for botanists, Cannabis sativa. It is a complex plant with components that are still little known. It is known, however, that it contains several dozen different cannabinoids. CBD, or cannabidiol, is one of them but not the only one. Delta-9-tetrahydrocannabinol (THC) or cannabinol (CBN) are also part of it.

We all have so-called cannabinoid receptors in our brains. This explains the more or less strong actions of the plant cannabinoids present in the hemp plant on the human body. Although it is becoming more and more popular, CBD is still unknown. This comprehensive guide gives you its complete definition, explains what it really is, its effects, where to get it, and how to use it.

Definition of CBD (cannabidiol)

 Yoga is a practice of well-being and relaxation based on the release of the chakras to unravel psychophysical tensions. We reveal the beneficial effects of yoga on both physical and mental fitness. Benefits, dangers, prices, different types of yoga.

What is yoga?

According to traditional Indian medicine, a healthy body and a healthy lifestyle are necessary for a good evolution of the soul and mind. Yoga exercises combine meditation, gentle gymnastics, postures, and breathing. Objective: to release the psychophysical tensions accumulated in the chakras.

The chakras are centers of spiritual energy, located in the body, in correspondence with certain vital, mental, and spiritual functions. There are usually seven of them, from the lower end of the spine to the top of the skull. The release of the chakras would allow a better union of body and mind and better health for the practitioner.

In the West, yoga is considered a practice of well-being and relaxation. Although it is originally a spiritual concept, it is by no means a religious practice. It is therefore accessible to all, from child to adult, believer or not.

See also: Grapefruit seed: benefits, use, contraindication

More than 10 million people practice yoga in France

The practice of yoga concerns very diverse audiences, and can even be recommended for children, the elderly, or people with disabilities. But we know very little about the practice in France: how many followers can we count on the territory in recent years? A study carried out among 20,000 respondents under the impetus of the SNPY (National Union of Yoga Teachers) gives the answer, and reveals that no less than one in five French people has practiced yoga in the last three years. Thus, in 2010, the French were 3 million practicings, and 10 years later, they are 10.7 million (or 20.5% of the population) to have done so in the last three years or one in five adult French.

See also: Apricot Oil - Composition, Use, Benefits

In addition, the survey shows that 1.6 million practiced yoga in 2010 on a regular basis (at least twice a month) and that today the number reaches 7.9 million, four times more. Indeed, in 2020, nearly 3/4 of practitioners (15% of French adults, 7.9 million) practice yoga regularly: 52% every week and 22% once or twice a month. Among these regular practitioners, it is the over 50s who are more assiduous when the 18-24-year-olds do yoga rather 'occasionally'. The Covid-19 epidemic and successive lockdowns have contributed to this craze since 26% of practitioners (2.8 million) have started doing yoga for less than a year.

Last lesson: men take up yoga, now representing 31% of practitioners in France. Their main motivations? Improving flexibility and deepening self-knowledge. Again, these are diligent practitioners who tend to do sessions of 2 hours and more. The survey reveals in particular that men tend to remain faithful to the same style of yoga, and are very sensitive to the pedagogical approach proposed by the teacher. If benevolence is the first quality expected of a teacher, expressed by all practitioners, they attach more importance to the fact that the teacher is warm.

See also:Elderflowers: what do they care for and how to use them?

What are the benefits of yoga?

According to Indian tradition, yoga is a practice that acts on the overall health of the individual. For Western doctors, its benefits are related to well-being, relaxation, or improvement of certain disorders. Yoga is recommended for: 

• treatment of stress and anxiety;
• improved lung capacity and respiratory disorders such as asthma;
• improved blood circulation;
• diabetes;
• treatment of musculoskeletal disorders.

What are the different types of yoga?

What are the risks of practicing yoga?

 Etiopathy is a method that uses exclusively manual techniques to treat dysfunctions in the body. What are the benefits of ethiopathy? What is the difference between an osteopath and an ethiopath? How does an ethiopathy session work?

Origin of etiopathy

Created in 1963 by the Frenchman Christian Trédaniel, etiopathy refers to a method of reasoning aimed at determining the causes of a health problem and suppressing them by acting on them. Its intervention techniques are exclusively manual. The term "etiopathy" comes from Greek aïtia ("cause") and pathos ("that which affects the body").

Etiopathy is part of the long tradition of manual therapies. As far back as we can go back to our origins, from Asklépios to Ambroise Paré, we still find traces of these techniques essential to the proper maintenance of the body in its natural functions.

Christian Trédaniel's work led to the writing, in 1979, by the Fundamental Principles for Etiopathic Medicine, a reference work that has been the subject of several editions reviewed and corrected by the founder himself.

Etiopaths who undertake to respect the ethical rules put in place by the profession are registered with the National Register of Etiopaths (RNE). Since 1986, the RNE has sent an annual list of its practitioners to the Ministry of Health.

Principle of etiopathy

Etiopathy is above all a method of reasoning, analysis and understanding of pathological phenomena: it makes it possible to identify the causes of dysfunctions in the human body and to eliminate most of them by exclusively manual techniques.

The body is considered mechanical, certainly complex and accomplished, but which sometimes breaks down. The etiopath is the "mechanical engineer" of the human body, which he studies in depth in order to find the real origin of the failure, that is, its cause, without confusing it with its effects.

Etiopathy thus seeks to determine the primary causes that cause the symptoms affecting the patient. By identifying these lesions, the etiopath goes back to the origin of the problem, treats it, and permanently removes its effects. It has precise manual techniques, inherited from the ancestral gestures of the rebuttal, but revisited in the light of the most recent anatomical data. It acts directly on the organs.

Etiopathy is a method of treatment that combines scientific analysis of pathological phenomena and manual action on the structures of the human body, in order to normalize their relationships and functions.

What are the benefits of etiopathy?

The field of competence of the etiopath is very broad and covers a large number of ailments. By manual joint, visceral or circulatory techniques, etiopathy makes it possible to trace back to the cause of the symptoms to treat them.

It is a practice that has good results in children and especially to relieve ear infections. By different manual techniques, the etiopath restores the drainage of the middle ear and normalizes the circulation of the ENT sphere. Five to seven sessions are needed to achieve total healing.

Etiopathy is also effective in overcoming all traumatic problems such as sprains, but also lower back, back, and neck pain is also common in athletes. The issue that is quickly addressed can be resolved in just a few sessions. Especially in runners, etiopathy can treat amenorrhea.

Etiopathy also relieves other ailments;

• the classic applications on the vertebral and locomotor apparatus, for example, carpal tunnel syndrome, periarthritis, cervicalgia, back pain, low back pain, cervicobrachial neuralgia, sciatic neuralgia, crural neuralgia...; 
• Strains, sprains, luxations.

The etiopath also provides solutions to the problems posed by:

• ENT disorders: conjunctivitis, sinusitis, otitis, rhinitis, certain respiratory allergies;
• Disorders of the respiratory system: asthma, bronchitis;
• Gastroenterological disorders: certain forms of hepatitis, constipation, diarrhea, bloating, colitis, sourness, gastric reflux, aerophagia;
• General disorders: certain forms of depression, anxiety, or insomnia;
• Gynecological and urinary disorders: infertility, cystitis, incontinence, disorders of the cycle or painful sexual intercourse, disorders related to menopause, organ descent;
• In obstetrics: nausea, vomiting, repositioning of the fetus.

What is the difference between an osteopath and an etiopath?

 Grapefruit seed extract, also called EPP, is a natural antibacterial remedy. Its uses are multiple in health prevention or to fight against digestive and respiratory infections, Mycoses, acne, or canker sores. Instructions for use and precautions for use, with Angélina Jeandel, the naturopath.

What is grapefruit seed extract?

The grapefruit seed extract is obtained by grinding the grapefruit seeds of a specific variety of pomelo: Citrus Paradisi. The liquid plant extract is commonly referred to as EPP (Grapefruit Seed Extract). Its natural composition is simple: citric acid and ascorbic acid (vitamin C), which are natural preservatives. It also contains amino acids, polypeptides, tocopherol and bioflavonoids.

What are the benefits?

Antibacterial: EPP helps prevent and relieve different infections. It is effective in case of bacterial and viral infections of the digestive tract, such as parasitosis, nausea, poisonings, gastric ulcers. It also acts against respiratory tract infections: bronchitis, pharyngitis, angina; and on genitourinary infections: infectious cystitis, vaginal infections. "Its biggest advantage is to attack only the 'bad bacteria, and therefore not to destroy the microbiota (intestinal flora)," says Angélina Jeandel, naturopath.

Antifungal: to prevent or treat skin and digestive fungalitis.

Antioxidant: to prevent accelerated cellular aging caused by excess free radicals in the body.

Immune system booster: the active ingredients in EPP help strengthen the body's immune defenses and get through winter epidemics. It helps reduce the incidence of chronic fatigue.

Sanitizer: EPP can be applied to the skin, locally, in case of acne. It can be added to shampoo or toothpaste for better hygiene.

Fight against canker sores: the antiviral properties of EPP are useful in gargling, or in an application for canker sores using a cotton swab.

How to use it?

Grapefruit seed extract can be used pure, in drops or capsules. A few drops can be placed under the tongue (according to the dosage indicated on the bottle), or diluted in water before drinking, or added to a salad seasoning oil. It is possible to add a few drops in the palm of the hand with the shampoo, or on the toothbrush before the toothpaste, to benefit from its antibacterial action. EPP can be applied to the skin as part of the healing of a small wound or to acne, pimples using a cotton pad or compress, referring to the instructions mentioned on the label by the manufacturer of the product. In particular, it is necessary to check beforehand a possible allergic or irritation reaction.

Dosage

Taking grapefruit seed extract should follow the recommendations on the labels of the product purchased. The naturopath advises to 'start its use with 3 drops in a little water and see if an allergic reaction occurs, before continuing its intake in accordance with the dosages of the product'. It is also necessary to adapt its use: 'if the symptom disappears, we stop taking it. In prevention, it is always advisable to follow a cure of 21 days, no more, to be renewed if necessary after a week of break. ' Examples of taking EPP:

• In curative case of nausea: 15 drops of EPP in a glass of water for 5 to 6 days.
• As a preventive of nausea: 3 drops in a glass of water every day for the duration of the trip.
• For an antioxidant effect: 1 drop per day in a 21-day cure once a year.

'Its use in children is possible, but by reducing the dosage, or by spreading the dose over the day', for example, 1 drop morning, noon and evening, rather than 3 drops in the morning.

Contraindications

The grapefruit seed extract is prohibited in case of:

• Immunosuppression
• Taking stating or medication in case of heart problems.

Can I use the pregnant EPP?

"As a precaution, it is better to avoid the use of EPP, or seek the advice of your doctor" advises the naturopath.

Interactions

'Taking grapefruit seed extract is not recommended in drug treatment, as grapefruit inhibits or increases the effects of drugs tenfold. It is the same with the consumption of the fruit," says the naturopath.

Which grapefruit seed extract to choose from?

There are different compositions of EPP in commercial products. The first criterion of choice must be the flavonoid content, which varies between 400 mg and 5 000 mg per 100 ml. The product is relatively expensive, warns the naturopath, of the order of 15 euros per 50 ml for a good quality of the product.' Avoid products that contain synthetic preservatives which are benzethonium chloride, and parabens, and those that contain the addition of vitamin C. Recommendable products are for example QuantaEpp, CitroBiotic, CitroPlus', quotes the expert.

Where to buy it?

The grapefruit seed extract is available in pharmacies and organic shops.