The falling temperatures and the shorter days are unmistakable signs:winter is here. If the approach of the end-of-year celebrations is a good reason to rejoice in this change of season, the winter slack that accompanies it is less of a dream. Are your immune defenses starting to look gray? Boost them with these valuable tips.
Take shelter:winter is coming !
When winter arrives, the body is put to the test. Shorter days upset our internal clock. You may then have trouble sleeping. The temperature drops and our body is more fragile, which makes it more vulnerable to bacteria and viruses lying around. Our skin will also suffer from the cold. It is drier, tighter and may have imperfections such as pimples or redness. In short, you will have understood, winter is not kind to us. To pass this milestone and boost your defenses for sure, our 6 tips will be welcome.
The first thing to do is to adapt our diet to our needs! It is well known, we are what we eat, and in winter we must be particularly careful. Our immune system works thanks to our white blood cells. We must therefore choose foods that will increase their quantity in our body. Vitamins A and D are known to have these properties. You will find them in the following foods:
To help you eat foods that are good for your immune system, and especially rich in vitamins, on a daily basis, you can use the Food and Immunity apps, or My Foods.
The intestinal microbiota, the immune asset
When we think of immune defences, we immediately think of white blood cells. However, our digestive system is not left out when it comes to defending our body. It contains more than 100,000 billion bacteria[1] which will participate in its proper functioning. Our gut is also home to 60-70%[2] of our immune cells. It is therefore essential not to disturb the balance of our intestinal flora. Stress and taking certain medications are the main factors that can upset this balance.
To be healthy, it is not only what we ingest, our way of life also matters. It is useful to practice a regular sports activity to help your immune system to work well. For example, walking 30 to 60 minutes a day helps reduce the risk of respiratory infections by around 40%[3]. Despite the confinement, you can still play sports. To find exercises to do, there are mobile applications like 7 Minute Workout, FizzUp, but also Exercises at home.
Bee products, such as royal jelly, are also very useful for boosting the immune system thanks to the many proteins they contain. Also consider citrus fruits, such as lemons and oranges, which are rich in antioxidants and vitamin C to fight fatigue. On the plant side, try herbal teas made from ginseng root. This strengthens the immune system and helps fight fatigue. Instead of coffee, try mate teas, a very popular drink in South America with antioxidant properties.
A link between vitamin D deficiency and Covid?
A Spanish study published on October 27, 2020 in the Journal Of Clinical Endocrinology and Metabolism observed that 80% of 430 people hospitalized with a severe form of Covid-19 also suffered from vitamin D deficiency. So it would be interesting to know whether it is a coincidence, or whether this deficiency makes some patients more vulnerable to Covid-19. To answer this question, a 6-month study has started in England to verify the effectiveness of the vitamin against the disease.
4. We use essential oils
In addition to food, plants and essential oils can help strengthen your immune defenses. Advantage, you have several means of consumption:
To learn all about essential oils and their uses, you can download the AromaGuide app. Remember to ask your pharmacist for advice, because essential oils should be used with caution. A quick reminder:essential oils are not recommended for asthmatics.
Stress is also very bad for the immune system. So take time for yourself and to practice an activity that relaxes you, whether it's yoga, reading, a cinema session at home, a relaxing walk, or even meditation. We also take advantage of the confinement to rest well, because a sleepless night can be enough to destroy a lot of white blood cells.
Many foods are allies for our immune defenses. From now on, you have no more excuses not to treat yourself with varied and healthy dishes. Do you want an original recipe idea? Discover the pan-fried veal liver with pumpkin. Calf's liver is a food rich in vitamin A, which stimulates the production of white blood cells.
Ingredients
Preparation
If you are looking for tasty recipes based on immune-boosting foods, you can check out the Marmiton mobile app.
Need nutrition advice?
To be accompanied and receive useful advice to make the best of this transition, call on the Fitness and Nutrition Coaching of the Wellness mutual. You will benefit from a personalized follow-up.
As winter approaches, our body sees all the colors and our immune defenses are at half mast. To reboost all this, bet on an adapted diet and a healthy lifestyle. Your body will thank you.
Source:
https://www.observatoire-sante.fr/microbiote-vs-immunite-on-vous-dit-tout/
https://www.santemagazine.fr/alimentation/nutriments/7-astuces-pour-renforcer-ses-defenses-immunitaires-170662#Sleep-enough
https://www.santemagazine.fr/alimentation/nutriments/vitamines/comment-booster-naturellement-ses-defenses-immunitaires-428308
https://www.pourquoidocteur.fr/Mieux-Vivre/27764-Comment-preparer-defenses-immunitaires-braver-l-hiver
https://www.lefigaro.fr/lifestyle/2015/12/10/30001-20151210ARTFIG00254-10-astuces-pour-booster-ses-defenses-avant-l-hiver.php
https://www.femmeactuelle.fr/sante/medecine-douce/huile-essentielle-booster-son-systeme-immunitaire-45407
https://www.francetvinfo.fr/replay-radio/le-billet-vert/la-vitamine-d-notre-alliee-de-l-hiver-contre-le-covid_4148775.html
[1] Health Observatory.
[2] Health Observatory.
[3] Top Health.
