Wellness

Top 5 Natural Ways to Boost Your Immune System

If lately there is a lot of talk about herd immunity, what about your natural immunity? There are many options to boost your natural defenses and allow you to be more resistant to winter ailments. So how to naturally boost your immune system? What foods should you choose? Should we supplement with vitamins? Should you practice sports, yes, but at what intensity? We explain everything in this article. Here are 5 practical tips to boost your immunity!

Adopt a healthy diet

Obviously, food is a very important part of your lifestyle. Your diet provides your body with all the nutrients it needs. To summarize the situation: if you eat poorly on a daily basis, you are “hurting” your body. Of course, we are not talking about an occasional cheat meal, but about a marked imbalance in your nutrition. For your health, choose foods that are rich in nutrients, vitamins and minerals. Adopt the right ratios of fiber, saturated fatty acids and complete carbohydrates for healthy and balanced meals. To help you, you can find all our advice for a healthy diet.

Don’t skimp on vitamins

When you think of natural immunity, you inevitably think of vitamins. But why are they unbeatable? Why are your vitamin intakes so important? And above all, what is their role on the body?

Vitamin C

Vitamin C is found in fruits and vegetables such as citrus fruits (oranges, grapefruits) or cruciferous vegetables such as broccoli (and yes, for vegetables, the greener they are, the higher the vitamin C concentration). Vitamin C plays an indispensable role in the body, contributing to the protection of cells against oxidative stress and participating in the normal functioning of the nervous and immune systems.

Properly managing your vitamin C intake can therefore boost your immune system. The Anses recommends 110 mg / day for adult men and women. It should be noted, however, that your needs are increased at certain times in your life (pregnancy, fatigue, aging, sports, smoking …), and it is strongly recommended in these cases, to seek the advice of a health professional.

Vitamin D

Like vitamin C, vitamin D plays a key role in the immune system because it seems to stimulate and regulate the body’s defenses. Vitamin D is mainly synthesized under the UV rays of the sun. It is therefore normal that deficiencies are felt during the winter period. Although not very present in the diet, you can find it in fatty fish such as salmon, mackerel or sardines but also in cod liver oil.

Vitamin A

Vitamin A is also important for the proper functioning of the immune system. Indeed, its role is to produce and activate white blood cells to increase the immune system. Vitamin A is found in carrots, mangoes, sweet potatoes and parsley.

B vitamins

Consuming B vitamins has many benefits for your natural immunity. Vitamin B6 plays a key role in regulating the immune system. Vitamin B9 (or folic acid) and vitamin B12 are involved in the production of red blood cells, protein synthesis, cell regeneration, and the maintenance of a good immune system.

What about trace elements and minerals?

As explained, if we think first of vitamins in case of weakened immune system, minerals and trace elements also have an important role to play.

  • Zinc

Zinc is a trace element that is not naturally present in the body and is mainly stored in the muscles, bones, liver and skin. So why is zinc essential for boosting immunity? In order to eliminate certain bacteria, the immune cells call upon small quantities of zinc, which contributes to the antibacterial action of the immune system. Zinc is, like vitamin C, an antioxidant that helps fight against oxidative stress. It also fulfills other functions in the body such as participating in the synthesis of testosterone,

its action on the regulation of the blood sugar level as well as its participation in the maintenance of good bone health.

  • Iron

Iron is an essential trace element for the transport and storage of oxygen in the body. It contributes to the normal formation of red blood cells and hemoglobin, to a normal energy metabolism and to the reduction of fatigue. It also contributes to the normal functioning of the immune system.

  • Copper

Copper is a trace element with anti-inflammatory and antioxidant properties. It plays a role as a constituent in many enzymes, it participates in the metabolism of iron and in the synthesis of hemoglobin. It also facilitates the production of collagen and slows the progression of free radicals.

Quality sleep and little stress

To boost immunity, there is nothing like good sleep. Indeed, a good quality sleep allows the immune system to function optimally. But how does sleep affect white blood cells?

Sleep plays a role in the effectiveness of the T-cells that act on the immune system. When you are sick, sleeping is an essential and natural immune defense and allows you to recover better.

Note that it is also advisable to avoid too much stress, which is detrimental to the proper functioning of your immune system.

Physical activity to boost your immunity

Regular physical activity, without access, can stimulate the immune system. Indeed, sport is known to keep you fit and healthy for longer. In addition, physical activity helps you sleep better and is a real escape from the stress that, as we have discussed above, weakens your immune response.

On the other hand, practicing a sport too intensely or overtraining leads to extreme fatigue which also weakens the immune system. It is, therefore, necessary to find the right balance so that all the indicators are “green” for a boosted and efficient immune system.

In conclusion, to ensure that your immune system is effective on a daily basis and throughout the year, it is important to put in place certain good habits, whether they are dietary, sports-related or focused on recovery and relaxation. Among the basics, eating well, getting enough sleep, avoiding sources of stress and practicing regular sports activities will allow you to have an effective immune response during winter ailments, when your body is most exposed to threats. By implementing all these tips, you put all the chances on your side to be fit and healthy all year round.

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