Our immune system is naturally getting weak with aging and throughout the years, the body becomes more vulnerable to infections and illness.We generally consider that chronic fatigue, increased susceptibility to infections, wounds that take time to heal, are warning signs of a weakened immune system.
In the meantime, some people often contract infections like flu, when others are more resistant to it and never get sick. And that even in the same conditions at the same age!
The Covid-19 pandemic highlights particularly this unequal role of our immune defense.
This shows that beyond aging, there are many other causes that negatively influence our immunity and strong immunity is promoted by a set of factors you can have a real impact on!
So what can be done to boost your immune defenses to stay protected against diseases and age better?
NUMBER ONE: EAT HEALTHY
It’s well known that malnutrition is one of the main causes of immune deficiency and it’s due to the caloric and nutritional deficits associated with it.
Scientific studies showed that a deficiency in only one essential nutrient (like zinc, selenium, iron, copper, calcium, vitamins A, B6, C and E) can disturb your whole immune system.
On the other hand, in developed countries, excess sugar and junk foods are also a cause of immune deficiency because an increase in blood sugar seems to weaken the immune system as well.
This is why you should limit sugars intake with a high glycemic index such as sodas, cakes, candies, and processed foods.
It’s clear that it's essential to have good dietary habits if you wanna boost your immune system.
- Vitamin C
Vitamin C stimulates your body’s defenses and immune reaction by increasing the productions of antibodies and it also helps your body to cicatrize.
Vitamin C is a powerful antioxidant which helps fight oxidative stress, preserving your cells from free radicals and therefore from premature aging!
You need to know that your body doesn’t know how to produce it, which is why it’s essential to get it directly from our diet.
The NIH suggests 75 mg for women and 90 mg for men daily.
You can find it in kale, kiwi, parsley, spinach, citrus fruits, strawberries, broccoli and lychees. If you’re interested, we also offer Vitamin C serum on our website so you can check it out.
- Vitamin A
Vitamin A is an essential modulator of immunity because it’s involved in every step of the immune response. Vitamin A activates your immune cells, and stimulates the production of antibodies.
The NIH suggests 700 micrograms for women and 900 for men daily.
Vitamin A is found in carrot, broccoli, tomatoes, apricot, egg yolks and more.
- Zinc
Zinc is also a key factor to boost your immune system.
It’s known that Zinc plays an important role in the immune system. People with zinc deficiency may experience increased susceptibility to infections.
The maximum daily dose should not exceed 40 mg per day for an adult.
You can find it in oysters, but also in cacao, most of shellfish, wholemeal bread, green vegetables, lentils and white beans.
- Selenium
Selenium is a very powerful antioxidant which helps fight against free radicals. It stimulates your immunity and contributes to your body's defenses as well.
You can find it in mushrooms, eggs, crabs, and tuna for example.
- Omega 3
Omega 3 fatty acids are useful for the function of the retina, the brain and the nervous system.
They also decrease blood pressure and triglycerides in blood.
It’s why Omega 3 reduces the risk of cardiovascular mortality and increases anti-inflammatory defenses.
Omega 3 can be found in walnuts, meats, eggs, and oily fish such as salmon, tuna, mackerel, sardines and anchovies.
- Fermented foods to protect your GUT
Your GUT is a major immune defense organ.
Intestine allows us to digest food, but also contributes to the production of immune cells.
The intestine is based on an extremely rich bacterial ecosystem that protects us from pathogens.
When your GUT ecosystem is damaged by a poor diet, or attacked by diseases like gastroenteritis, your immunity is weakened.
That’s why it’s crucial to reinforce this bacterial ecosystem, and it can be easily done with an appropriate diet.
You can have fermented foods like yogurt, cheese, kefir, shredded cabbage, pickles, miso, and many other fermented foods.
You can also supplement your diet with probiotics to protect your GUT microbial ecosystem.
NUMBER TWO: MAINTAIN A MODERATE PHYSICAL ACTIVITY
It’s known that physical activity stimulates your immune system, and that regular exercise helps prevent a decline in immune function.
By improving blood circulation, physical exercise helps your immune system components to flow more easily through your body and this positive effect could last for a few days after you exercise.
But you have to be careful of not overtraining.
In fact, after intensive training, studies show that athletes are exposed to a higher risk of respiratory infections.
So it’s why moderate physical activities are essential to boost your immune system and must be included in your routine!
NUMBER THREE: MANAGE YOUR STRESS
Recurring stress can be induced by work, relational difficulties, a particularly busy daily life with children, and more.
Scientists discovered that stress causes the release of stress hormones, such as cortisol and adrenaline and these hormones turn out to be harmful if produced for a long time.
They directly affect the immune system efficiency because they block the production of cytokines and cytokines are crucial because they are the communication network of your immune system.
It’s why it’s very important to lower your stress level.
Sport, meditation, relaxing exercises are really good methods to manage your stress.
NUMBER FOUR: IMPROVE YOUR LIFESTYLE WITH SOMES GOOD HABITS
If you want to boost your immune system, there are several factors that are important to remember:
- It’s important to sleep enough. 7 hours of night sleep is usually a minimum. If not, the lack of sleep will reduce your capability to produce antibodies.
- Then, do not smoke, drink too much alcohol and avoid sugars and junk foods.
- Next, maintain as long as you can your healthy weight and don’t hesitate to ask for the help of a nutritionist. The immune system appears to be damaged by excess fat.
- You also need to respect basic hygiene measures to avoid contracting or transmitting infection. For example, wash your hands frequently with soap and water.
- Then avoid exposure to pollutants and toxins, including chemical household cleaners and herbicides. If you can, choose organic fruits and vegetables.
Your immune system is crucial to prevent and fight infections, and fortunately, there are many scientific proven ways to reinforce and prevent his decline, which naturally happens with aging. You just need to follow these rules to help your immune system keep its strength, and protect your health throughout the years.
