7 Tips to strengthen your immune system

immune system

Fall and winter are seasons when virus circulation is high. To strengthen your immune system and avoid getting sick, follow the advice of our experts.


  1. Bet on probiotics
  2. Drink a glass of fresh orange juice
  3. Fatigue with magnesium
  4. Get enough sleep
  5. Take breaks to de-stress
  6. Practice regular physical activity
  7. Stock up on vitamin D

Colds, coughs, flu … To get through fall or winter illnesses and avoid a red nose, watery eyes or sore throat, you need to know how to protect yourself and take care of yourself. Natural remedies help you stay in shape and relieve symptoms.

Bet on probiotics

“You can optimize your immune defenses, it’s scientifically proven,” says expert herbal therapists. However, 70% of our immune system is in the intestine .

Hence the idea of taking a course of probiotics (lactobacilli) to strengthen the intestinal mucosa, before the circulation of viruses intensifies, especially if you are old or weakened by a lot of stress, old bronchitis or a chronic illness like diabetes.

A study has shown that taking a mixture of lactobacilli every day for 12 weeks reduces the risk of catching a cold. They are found in yoghurts, 1 to 2 per day, or in food supplements.

Drink a glass of fresh orange juice

Think about it every morning to keep fit:

” But also of thiamine, an amino acid, folate, B vitamins, potassium and sugars that provide energy to start the day” , said an expert.

It is best to squeeze a few oranges; you can keep your orange juice for two or three days in the refrigerator, vitamin losses are low.

Fatigue with magnesium

Some studies indicate that magnesium chloride stimulates white blood cells. But it is especially for its anti-fatigue action.

It favors foods that contain it:

  • Beaufort,
  • Sardines in oil,
  • Seafood,
  • Snails,
  • Cocoa,
  • Coffee,
  • Dark chocolate with 70% cocoa,
  • Cashews,
  • The almonds,
  • Spices (seeds of cumin, coriander, curry, ground ginger…),
  • Wholegrain bread and rice,tofu.

Get enough sleep

A sleepless night is enough to weaken the immune system because it reduces the number of a certain family of white blood cells.

Even if the sleep time remains a specific data for everyone, doctors still recommend sleeping at least 7 to 8 hours.

Take breaks to de-stress

Yoga, gardening, reading, cinema, outings or meals with friends … The nature of the activity does not matter. What matters is to relax because stress, fatigue and overwork weaken the immune system.

Practice regular physical activity

Moderate exercise, i.e. 30 to 60 minutes of walking per day, most days of the week, is beneficial and immunostimulating. It reduces the risk of respiratory infections by around 40%.

However, do not overdo it, intense and prolonged exercise can weaken the immune system, facilitating the entry and multiplication of viruses in the body.

Stock up on vitamin D

It activates white blood cells (T lymphocytes) necessary to make antibodies and destroy microbes. In food, it is found mainly in fatty fish:

  • Cod liver and its oil,
  • Smoked herring,
  • Mackerel,
  • Sardines,
  • Anchovy…


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