Tips and tricks for a strong immune system

Every day we are exposed to a wide variety of germs and viruses. Our immune system is challenged daily. Especially in this pandemic time, we need to make sure this one is strong enough to fight pathogens. Here's how you can fortify your immune system in a simple way.

Make sure you have a healthy gut

According to experts, 80 to 90% of the immune system is found in the stomach, within the microbiota. The microbiota refers to the good bacteria living in our gut. These are the body's first line of defense. They protect us against bad bacteria. It is therefore important to have a healthy microbiota. One way to ensure this is to incorporate live (fermented) foods into your diet. Fermented foods include sauerkraut, kimchi, kefir, miso, apple cider vinegar, and kombucha. Taking a probiotic supplement may also be considered.

Choose a diet rich in vitamins and minerals

Junk food harms the immune system. Conversely, fruits, vegetables, nuts, seeds and spices contain vitamins and minerals directly involved in boosting immune function. Indeed, studies link deficiencies of zinc, selenium, and vitamins A, B, C, D, and E to reduced immune function. Be sure to include a wide variety of colors as well as local vegetables and fruits rich in fiber and antioxidants in your daily diet.

Foods for the immune system

Here are some foods that support the immune system. These foods can be incorporated into your daily diet:

• Garlic : It contains allicin which helps fight infections and bacteria. It also contains quercetin, a molecule with antiviral properties.
• Mushrooms: Medicinal mushrooms such as shiitake mushrooms contain beta-glucans which improve immune activity. Shiitake also contain vitamin D as well as zinc.

  

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• Green Vegetables: Green vegetables like kale, broccoli, and other cruciferous vegetables contain vitamin C and minerals that support the immune system.

Maintain healthy lifestyle habits

Lifestyle habits influence our immune system in many ways. Some bad habits can contribute to weakening it. Here are some hygiene rules to follow to support healthy immune function.

Get enough sleep

A lack of sleep weakens the immune system. Indeed, the lack of sleep would disturb the balance of the white blood cells which have like role the defense of the organization.

Sleep also allows the nervous system to recover, the body to repair itself, and the body to eliminate waste and ensure optimal hormone production.

Having a routine before bed helps you fall asleep. Relaxing activities such as reading a novel or meditation stimulate the production of melatonin. Conversely, screens delay the production of the sleep hormone.

Exercise a few times a week

There is an inverse relationship between moderate physical training and disease risk. In fact, exercise improves the body's defense capacities. It also promotes blood circulation. This allows immune cells to move freely through the body. In addition, exercise promotes the elimination of waste. Choose a physical activity that you enjoy and practice it at least three times a week for 30 minutes.

Try to manage your stress

Although a little stress can sometimes be beneficial, chronic stress exhausts the body and reduces its ability to protect itself. Indeed, chronic stress leads to a suppression of the production of white blood cells and therefore a decrease in them.

Stress can come from external events, however poor lifestyle habits and poor diet create additional stress on the body.

It is important to know how to recognize when you are stressed and to support your body in critical times. You can opt for the practice of conscious breathing, gentle yoga or even an anti-stress activity. Adaptogenic herbs can also be used to help your body better deal with stressful events. To learn more on the subject, we invite you to consult our article on stress management .

In this period of confinement, I invite you to take time for yourself and take the time to adopt healthy lifestyle habits.

Reviewed by Marie-Pascale

cover photo credit: pixabay