How to boost your immune system?
If you are prone to colds in winter, are constantly tired or have difficulty healing, you may have a weakened immune system. But what exactly is immunity and above all, how to boost your immune system?
What is the immune system?
The immune system is a complex biological defense system of the body against external, potentially pathogenic agents. The immune system is innate , inherited at birth. However, it is autonomous and evolves according to exposure to foreign bodies. This is referred to as the acquired immune system .
In addition, the immune response is the activation of the defense mechanisms of the immune system against attacks, whether it is a simple wound, a virus, a bacterium, a chemical agent or malfunction of the body (cancer cells, for example). The main effectors of the immune system are leukocytes (better known as white blood cells), produced by stem cells in the bone marrow.
There are two types of immune response:
- The non-specific response, action of innate immunity , which is the first line of defense against infection. It consists of several mechanisms, such as physical defense (role of the skin ), inflammation or phagocytosis (destruction of an infectious agent by immune cells).
- The specific response, action of acquired immunity . It is ensured by specific cells, the Products by different organs (thymus, bone marrow, spleen, lymph nodes), they allow the body to defend itself, for example by producing antibodies. They have a memory, that is, they are able to effectively and repeatedly fight the same pathogen. Vaccination is based on this principle.
Why do you want to boost your immune system?
The immune system is not stable and may weaken. The two main causes of weakened immunity are age (this is called immunosenescence ) and disease (this is called immunodeficiency ). But there are other factors that can deteriorate immunity: malnutrition (1) , iatrogenic causes (chemotherapy, corticosteroid therapy), drug use or smoking, vitamin deficiencies (including vitamin D ) (2) .
In these cases, the immune system breaks down and weakens, so that the body is more vulnerable to infections, but also to chronic inflammation, blood clotting disorders or poisoning. Also, to avoid any contamination with a disease or recover quickly, to maintain your tone and be in good health, it is normal to want to strengthen your immunity.
5 tips to boost your immune system
To maintain strong immune defences, it is therefore important to adopt a healthy general lifestyle . Also, some advice is in order.
Tip # 1 : Adopt a varied and balanced diet
Varying your diet, opting for raw foods and eating well remain the first means of boosting your immune defences. Indeed, the modern diet, which is too high in calories and too low in micronutrients , increases the risk of inflammation and reduces the effectiveness of the immune response (3) . Also, to boost your immune system, it is important to limit your consumption of sugar , saturated fatty acids (“bad fats”) and salt.
In addition, food must provide its share of micronutrients . Some are particularly beneficial to the immune system, such as:
- Provitamins A (carotenoids found in red and orange foods), vitamin C (peppers, citrus fruits, parsley, kiwi) and vitamin E (vegetable oils, nuts, seeds, oily fish) (4)
- Vitamin D , previously mentioned, found in blue fish, offal, chocolate, cheese or eggs
- Certain minerals, such as zinc (seafood, organ meats, whole grains), copper (fresh and dried fruit, eggs , seafood), magnesium ( chocolate , mineral water, whole grains)
In a nutshell, to boost your immune system:
- We eat everything, moderately
- We diversify our diet (vegetables, fruits, whole grains , meat and fish, dairy products , spices, seeds and oilseeds)
- We ban processed preparations and junk-food
Tip # 2 : Take care of your gut microbiota
The microbiota , also called intestinal flora, is the set of microorganisms present in our gastrointestinal system. It fulfills multiple roles, starting with an immune function . Indeed, some bacteria are able to prevent inflammatory diseases, while others can cause inflammation as an immune response to aggression (5) . Also, it is essential to feed your microbiota properly to boost your immune system. To do this, action must be taken at two levels:
- Consuming prebiotics : certain foods create the conditions conducive to the development of good bacteria. These are generally foods rich in fermentable fiber , such as vegetables (artichoke, asparagus, leek, endive), legumes (lentils, chickpeas, beans), fruit ( banana , apple, citrus fruit, peach), and cereals raw (oats, wheat, barley, rye).
- Consuming probiotics : some foods themselves contain bacteria that are beneficial to the microbiota. These are fermented foods, such as sauerkraut, tempeh, miso, pickles, but also dairy products, such as yogurt , kefir, cottage cheese or mozzarella.
Tip # 3 : Exercise, but not just anyhow
Physical activity is known for its many positive health effects. It helps maintain a healthy weight , strengthen bone strength, reduce stress and improve sleep quality. However, we are entitled to wonder if sport can boost the immune system. The answer is half-hearted, as some studies prove (6) :
- A sporting activity adapted to the physical abilities of the individual, moderate in intensity and duration, regular (3-4 times a week), and leaving room for sufficient recovery time strengthens immunity.
- On the other hand, physical activity that is too intense, unsuited to the physical capacities of the individual and associated with excessive constraints (diet, low or non-existent recovery time), can have deleterious effects on the immune system.
Sport, when practiced excessively, can have negative consequences on the body, primarily fatigue. However, the latter weakens the immune defenses (7) . Also, to boost your immune system, it is better to favor the regular practice of a sport of moderate intensity ( fitness walking , cycling, swimming), associated with a balanced diet and sufficient rest.
Tip # 4 : Get enough sleep
Sleep is a modulator of the immune response. Also, a lack of sleep can weaken immunity and thus increase the propensity to infection (8) . To boost your immune system, it is essential to allow yourself time to sleep. A challenge in itself, when we know that the French sleep less and less: on average 6 hours and 42 minutes per night, less than the minimum 7 hours recommended by Public Health France (9) . However, preparing for your nights is very simple:
- Do not consume stimulants ( coffee , tea, soda) after 4 p.m.
- Take your last meal at least two hours before going to bed.
- Avoid exposure to screens at least one hour before bedtime.
- Prepare a space conducive to sleep: low to moderate temperature, total darkness, calm atmosphere, comfortable space, adequate clothing.
Tip # 5 : Avoid sources of stress
Stress , whether physiological or environmental, is harmful to immunity , as confirmed by numerous studies (10) . Also, to boost your immune system, it is better to avoid any form of stress:
- Everyday stressful situations
- Consumption of drugs such as tobacco or alcohol
- Continuous exposure to pollution
- A poor and/or processed diet
Moreover, it can be interesting to include beneficial rituals in your daily life, which defuse states of stress. They can be numerous, and vary according to the tastes of each one. For instance :
- Reading, writing or creative hobbies
- Regular walks in the forest or by the sea
- Meditation and/or gentle sports sessions , such as yoga or tai chi
- volunteer activities
- Fun activities with your children or a pet
- A hot bath, with candles and essential oils
Creating contexts conducive to letting go, relaxation and oxygenation can reduce stress levels and strengthen immunity.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.