Going back to school or to the office? Want to prepare for the upcoming change of seasons? Fall is the perfect time to boost your immunity.
Your immune system is complex and interacts with other systems in your body, such as your nervous system and digestive tract.
As a result, if you want to boost your immune health, your approach must be holistic.
To consistently support your immune defenses, be sure to pay attention to the following five key pillars.
Pillar 1 : Diet and micronutrition to boost immunity
Each cog in our immune system works thanks to particular nutrients that our food is supposed to provide us with.
Thus, armed with good ammunition, our immunity has an ideal arsenal to fight a multitude of threats: bacteria, fungi, parasites, viruses...
Sticking to a healthy diet therefore proves to be one of the simplest yet most effective ways to optimize immunity players.
A well-balanced nutritional plan promoting an anti-inflammatory diet rich in macronutrients (carbohydrates, lipids and proteins) and essential micronutrients (zinc, vitamin D, vitamin C, selenium, etc.) plays an important role in immune activity.
Conversely, a processed diet that is too rich in empty calories, added sugars, trans fatty acids or other additives has deleterious consequences on immunity.
In conclusion, do not underestimate the power of what you eat!
Pillar 2 : Gut and microbiota health
About 60-70% of immune cells reside in the gut, making it the first natural barrier.
If the lining of your intestine has deteriorated (hyper-permeable intestine or "leaky gut") or if the flora is unbalanced, which often goes hand in hand, the intestinal wall becomes permeable to toxic elements, heavy metals, bacteria and other poorly digested foods.
These can then easily penetrate the body, generating chronic inflammation with the following possible consequences (depending on the genetic background of each individual):
- food allergies/intolerances;
- autoimmune diseases;
- tiredness;
- bone and joint, muscle or tendon pain;
- recurrent infections;
- behavioral and mood disorders...
It is therefore essential to take charge of the health of our intestine and its microbiota by ensuring an adequate supply of prebiotics, probiotics and micro-nutrients essential for the repair of the mucous membrane and the balance of the intestinal ecosystem.
It is also necessary to avoid anything that disturbs intestinal health and the microbiota (stress, unbalanced diet, etc.).
Pillar 3 : Stress management
Stress and the immune system have a complex relationship.
Many studies show a decrease in natural killer cells - or NK cells (for "natural killer") which have the innate ability to recognize and destroy cancer cells - in people under stress. And the effects of stress on natural immunity are even more harmful when it is chronic.
Additionally, chronic stress can produce higher than normal levels of the hormone cortisol (or the stress hormone). A chronic increase in cortisol levels can deactivate the body's natural defense mechanisms, weakening it and making it more vulnerable to infections and diseases.
While reducing stress is easier said than done, there are plenty of options to help you stay calm:
Take as many short walks as possible, and even longer ones if you can. Walking, especially in nature, can lower your cortisol levels even with durations as short as 10 minutes a day.
Meditation, breathing exercises, sport, creative activities or cooking (why not try a new recipe?) can also help you take a step back from your personal situation and therefore better manage your stress.
Stay organized and prioritize your to-do list to anticipate stress and avoid feeling overwhelmed.
Get enough sleep.
Finally, supplements such as magnesium are available, the importance of which is well established as far as stress management is concerned. Adaptogenic plants (such as rhodiole, ashwagandha, eleutherococcus, saffron, etc.) can also contribute to better relaxation.
Pillar 4 : Quality nights and restful sleep for your immunity
High quality sleep is another major pillar of immunity. Not only does good sleep make it easier to manage stress, but it also improves immune health by supporting the production and function of T-cells, the body's elite troops, and by helping to regulate inflammation.
You've probably already noticed that when you're tired, you catch a cold more easily, right? Quality sleep (7 to 8 hours per night minimum) on a regular basis can help optimize your energy and therefore support the effectiveness of your defenses.
To feel refreshed and ready when you wake up:
- Avoid large meals in the evening;
- Eat an anti-inflammatory diet;
- Exercise during the day;
- Turn off your screens at least one hour before going to sleep.
Pillar 5: Regular physical activity and oxygenation
A simple session of regular, moderate-intensity physical activity (30 minutes a day) has the effect of stimulating the immune system. By improving blood circulation, exercise allows the various substances of the immune system to flow through the body more efficiently.
Also, remember that physical activity reduces the release of stress hormones. Choose an activity that you enjoy and devote some time to it several times a week. It's a guaranteed return on investment!
Be careful, however, too intense physical activity can have the opposite effect and suppress the immune reaction and thus increase your risk of infection. So be sure to find the right balance.
As the winter season approaches, do not waste time and start strengthening your five pillars today to build a strong immunity for an iron constitution! !
If you would like personalized advice on how to start strengthening your immunity in practice, do not hesitate to contact me.