The immune system acts as an army of defenses, protecting our body from viruses and bacteria. The soldiers deployed in this army each have a function and do not hesitate to help each other. Macrophages are responsible for fighting bacteria. The latter calls on T and B lymphocytes, the white blood cells, if the fight is too difficult. B lymphocytes produce antibodies that remember their attackers so they can better defeat them in case of relapse. However, our immune system is sometimes weakened, so it is necessary to protect and strengthen it. Who Are Our Immune System’s 5 Allies?
Sleep is good for the immune system
Rest is no small matter. Sleep is necessary for the proper functioning of our body and its metabolism (=all chemical reactions of the body). According to some studies, lack of sleep can disrupt the regulation of hormones, which can affect weight gain. Lack of sleep leads to higher levels of appetite hormones (= ghrelin) and lower levels of hormones that promote satiety (= leptin).
On average, kids get 10 hours of sleep a night, while adults need about 7.5 hours of rest. This is an average, and for some people, sleep will be longer or shorter. According to Inserm, “rest enables the body to perform functions necessary for development and health”. 1 During sleep, the brain is active. The different stages of sleep allow the body to recharge and store information received during the day. The memory is like being restored. Sleep duration and quality are very important. During this time, the brain secretes hormones that help the immune system fight bacterial and viral infections.
Eating Lactic Ferments Can Boost Your Immune System
70% of immune cells are in the gut. Taking care of your digestive system means strengthening your immune system. This requires consuming lactic acid ferments, the beneficial bacteria present in abundance in dairy products. Lactic acid fermentation Fermentation of milk to give yoghurt (yoghurt) or cottage cheese, so these products have a firm appearance. Among all these good bacteria, there are certain species that help strengthen our immune system and our natural defenses: this is the case with Lactobacillus casei defense. This good bacteria stimulates the gut’s natural immune cells.
In order for the good bacteria to get through the meshes of our digestive system (stomach acid, small intestine enzymes) and function effectively (like food, these good bacteria are excreted by the body), you have to eat billions of them on a regular basis. This number may seem unlikely, but you should know that certain dairy products alone contain such high concentrations of beneficial bacteria.
Physical activity activates the immune system
Regular and not excessive physical activity stimulates the immune system. It will keep you healthy. Stress and fatigue weaken the immune system, making it more vulnerable to pathogens (= possible infectious diseases). Participation in physical activity has positive effects on physical and mental health. It helps strengthen the immune system.
Several scientific studies1 have shown that high-intensity physical activity weakens the immune system. Neiman 2, a famous researcher, mentioned an inverted U shape: when vigorous exercise, the production of cells such as lymphocytes is very fast, and then decreases or even disappears after exercise. After training, high-performance athletes are also exposed to the risk of respiratory infections without being affected by them.
As we age, the immune system ages, apparently due to a weakened immune response to infections, especially respiratory infections. Physical activity can prevent this aging.
Some Medicinal Plants Stimulate the Immune System
The reasons for the increase in consumption of medicinal plants are various. This choice may be related to certain beliefs, reluctance to the pharmaceutical industry, or a response to the ineffectiveness of certain drugs. In an increasingly modern and industrialized world, many people choose to go back to basics through natural remedies. Echinacea purpurea ( Echinacea purpurea ) is a medicinal plant with proven benefits in some cases. This is at number 19. It is used the most in North America because of its specific properties of stimulating the body’s immune system, especially in its ability to activate macrophages. It is commonly used to prevent ENT infections (= ENT). If the immune system is overstimulated, the consequences can be harmful. Therefore, this plant should not be the object of continuous treatment, it is important to pass the “treatment window” (= it is a matter of periodic interruption of treatment).
Protect Yourself From the Cold Protect Your Immune System
Viruses are tiny parasites that can only survive by infecting cells. When a virus enters a cell, it is able to multiply at an exponential rate. Viruses are more resistant in winter than in summer, so the incidence of respiratory infections such as the flu or common cold increases. When the weather is cold, our immune system is more difficult to deal with foreign attacks, so it is weakened. In Canada and France, average winter temperatures often drop below 0°. During periods of extreme cold, the body loses more energy than it produces. It is important to protect the head, which is the area of ​​the body that loses the most heat. Exposed hands and feet are a source of frostbite. In the evening, when temperatures are cooler, it is best to consider precautionary measures, especially for infants and the elderly. Prefer warm clothes and don’t go to extremes.
