Five tips to boost your immune system
04 January 2024 | Comment(s) |
Christelle Travelletti
In autumn and winter, we regularly come face to face with a host of viruses, such as flu, Covid, gastroenteritis, colds and bronchitis. Although each has its own characteristics and severity depending on the individual, these viruses can very quickly disrupt our daily lives and some of them can have serious consequences. Not to worry, though. There are some very simple ways to strengthen your immune system and fight off these illnesses. Here are our five tips for boosting your immunity.
1. Fill up on vitamins and omega-3
Vitamin C is, unsurprisingly, the best-known vitamin and is found in most citrus fruits (oranges, grapefruit, lemons). It has a very positive effect on our immune system, especially when combined with zinc, which is found in foods such as broccoli. Also, get regular exposure to sunlight to store up vitamin D. Don't forget vitamin A (carrots, sweet potatoes, cod liver oil) and vitamin E (cereals, oils, dried fruit) for their antioxidant properties.
Also consume omega-3, which plays an important role in our immunity, particularly through its anti-inflammatory action. Omega-3 is found in oily fish (salmon) and olive oil. It is also possible to take omega-3 and vitamins as dietary supplements.
2. Choose natural, anti-inflammatory plants
There is no need to consume them all at once; choose one or two and take them seasonally. Natural plants that boost our immunity include echinacea, propolis and ginseng. A more local remedy, thyme (herbal teas, essential oils) is also a powerful anti-inflammatory.
You can also make your own hot drink with ginger, lemon and honey, three natural products with protective properties. Don't hesitate to ask your chemist or pharmacist for advice.
3. Avoid consuming too much sugar and alcohol
Sugar, alcohol and processed foods tend to be inflammatory foods. Avoid these kinds of excesses, especially when you are ill, so as not to prevent your immune system from functioning properly.
Eat more vegetables and drink plenty of water: at least 1.5 to 2 litres per day!
4. Reduce stress and get enough sleep
When you are stressed, your body produces hormones that weaken your immune system. Easier said than done, but there are simple ways to reduce your stress levels. Continue to exercise, pursue your hobbies and take breaks whenever you feel the need, whether it's going for a walk or simply getting some fresh air. For example, allow yourself 15 minutes to soak up the sun and observe nature. You can also use relaxation techniques such as meditation and mindfulness. And don't forget to get enough sleep (max 7-8 hours per night) by avoiding watching the news just before bed, for example.
5. Take care of your living environment
It is recommended that you air out your living space for 10 minutes several times a day to regenerate the air you breathe. Don't forget to do this, especially if you work from home. Don't neglect your personal hygiene or that of your home by cleaning regularly.
As you can see, taking care of your home, both literally and figuratively, will go a long way towards boosting your immune system. And by following these five tips, you'll also be looking after your mental health and increasing your sense of well-being. Little by little, your state of mind will become more optimistic and serene, which will have a positive impact on your body and, consequently, your health.
Take care of yourself!
