Winter is a time when external aggressions multiply. Influenza viruses, nasopharyngitis and even gastroenteritis are commonplace. According to Santé Publique France, each year, around 2.5 million people contract the flu and nearly 30% of French people say they catch a cold at least once during the season.
To deal with these attacks, our immune system must be on maximum alert. But several factors, such as an unbalanced diet, lack of sleep or chronic stress, can weaken our natural defenses. Fortunately, it is possible to act upstream to strengthen your body.
Drink green, white, black tea…
Tea, an ally rich in antioxidants
In France, 70 million cups of tea are consumed every day, testifying to its popularity, but also to its health benefits. Whether green, white, black or chai, tea is full of antioxidants, compounds that protect our cells against external attacks.
Tea contains catechins, molecules capable of stimulating the activity of white blood cells, the soldiers of our immune system. These cells play a key role in fighting viral and bacterial infections.
In addition to strengthening natural defenses, the antioxidants present in tea help reduce inflammation, as confirmed by a study published in Nature Communications. These properties make it an ideal drink to face the harsh winter conditions.
Which tea to choose?
- Green tea: rich in epigallocatechin gallate (EGCG), a powerful antioxidant, it is recognized for its immunostimulating properties. A cup of green tea contains around 30 to 50 mg of catechins.
- White tea: less processed than other teas, it retains a high concentration of antioxidants. Its delicate taste is perfect for those who prefer mild flavors.
- Black tea: although it undergoes fermentation, it contains polyphenols which support immunity and help maintain a balanced intestinal microbiota.
- Chai tea: mixed with spices such as cinnamon, ginger or cloves, it combines the benefits of tea’s antioxidants and the anti-inflammatory properties of spices.
Adapt your plate to the season
The gut is our second brain
We can never repeat it enough: the intestine is the first immune organ of the human body. Around 60% of our immune system depends directly on our intestinal flora.
To support this army of protective cells, you must nourish your intestine well. Opt for seasonal foods, such as artichoke, cabbage or radish, which are easy to digest and rich in nutrients. Citrus fruits, peppers or spinach are also sources of vitamin C, which help reduce fatigue.
Winter essentials
Seasonal vegetables
- Artichoke: rich in prebiotic fibers which stimulate the intestinal flora.
- Cabbage: source of vitamin C and sulfur to detoxify the body.
- Black radish: helps the liver eliminate toxins, strengthening immunity.
Fruits rich in vitamin C
- Orange, kiwi and lemon: stimulate white blood cells to better fight infections. The kiwi even surpasses the orange with 92 mg of vitamin C per 100 g.
Leafy green vegetables
- Spinach and broccoli: protect the respiratory mucous membranes and provide a high dose of vitamin C and antioxidants.
Nuts and seeds
- Almonds, walnuts and sunflower seeds: sources of zinc, magnesium and omega-3, which strengthen immune cells and reduce inflammation.
Stock up on vitamins
Vitamin D: essential for winter
Vitamin D is essential for stimulating white blood cells and strengthening the immune barrier. However, in winter, low exposure to the sun causes a deficiency in nearly 80% of French people, according to Santé Publique France.
How to benefit from it?
- Foods rich in vitamin D: salmon, mackerel, trout, eggs and fortified dairy products.
- Supplements: if necessary, opt for vitamin D supplements after consulting a healthcare professional.
- Health tip: expose yourself to the sun as soon as possible, even in winter, for 15 to 20 minutes a day to naturally stimulate your vitamin D production.
Vitamin C: the antioxidant shield
Vitamin C is a powerful antioxidant that protects cells and stimulates the production of white blood cells. It also helps reduce fatigue and fight common infections like colds.
Food sources
- Citrus fruits (oranges, lemons, tangerines),
- Peppers,
- Kiwis (92 mg of vitamin C per 100 g, well above oranges).
- Health tip: eat fresh fruit daily to maintain a good level of vitamin C and strengthen your defenses.
Vitamins A and E: complementary protectors
Vitamin A strengthens the respiratory mucous membranes, a natural barrier against viruses and bacteria. It comes in two forms:
- Carotenoids, plant pigments present in colored vegetables (carrots, sweet potatoes, spinach) and certain fruits (mangoes, dried apricots, melons).
- Retinol, from products of animal origin (butter, cream, eggs, liver).
Vitamin E is an antioxidant that protects cell membranes and supports the immune system. Vitamin E, a powerful antioxidant, is mainly found in:
- Green vegetables: spinach, broccoli, avocados.
- Vegetable oils: sunflower oil, olive oil, wheat germ oil.
- Oilseeds: almonds, hazelnuts, walnuts, sunflower seeds.
Take care of your intestinal microbiota
The intestinal flora
A healthy intestinal flora is a better defense against infections. The one also called microbiota strengthens the intestinal barrier by supporting the production of protective cells.
So to maintain it, nothing better than probiotics. Good bacteria found in fermented foods.
Probiotics
Probiotics are live microorganisms that contribute to the balance of the intestinal microbiota. These “good bacteria” improve digestion, boost immunity and help fight infections.
Foods rich in probiotics
- Natural yogurts: be sure to choose yogurts containing active ferments such as Lactobacillus or Bifidobacterium.
- Kefir: this lacto-fermented drink, rich in live probiotics, is ideal for strengthening the intestinal flora.
- Raw sauerkraut: unpasteurized, it is full of lactobacilli which promote better intestinal health.
- Kimchi and miso: these fermented foods from Asian cuisine are also good sources of probiotics.
Essential oils… essential!
Natural allies for winter
Essential oils, extracted from aromatic plants, are true concentrates of active ingredients with antiviral, antibacterial and immunostimulating properties. Used correctly, they can strengthen your immune system, prevent respiratory infections and provide you with general well-being during winter.
The essential essential oils for winter
- Ravintsara: antiviral, it stimulates immunity and protects against respiratory infections. Use it as a diluted massage on the chest or as a diffusion to purify the air.
- Tea Tree: antibacterial, perfect against viruses. Apply one drop to wrists or add 5 drops to a bath for a soothing effect.
- Radiated Eucalyptus: decongests the respiratory tract. Inhale 2 drops diluted in a bowl of warm water for quick relief.
- True Lavender: relaxing, it reduces stress and improves sleep. Diffuse it or use it as a massage for a calming effect.
To strengthen your defenses this winter, combine 5 drops of ravintsara essential oil, 5 drops of tea tree and 5 drops of lemon with 10 ml of vegetable oil. Apply this mixture morning and evening to your wrists or chest for optimal protection.
Quality sleep: 8 hours, if possible!
Sleep is often overlooked, but it is one of the fundamentals for a healthy immune system. On average, 8 hours of sleep per night is necessary to allow your body to recover and regenerate its immune cells.
Poor sleep can weaken your defenses and make you more vulnerable to winter infections. Try to maintain a regular sleep routine and avoid screens before bed!
Protect yourself (really) from the cold
The cold, in addition to promoting the spread of viruses, can also weaken your immune system. It slows down our body’s immune response. When the temperature drops, the blood vessels near the skin narrow to retain body heat. This reduces blood flow to areas where immune cells circulate.
Thus, the cold limits their ability to reach infected areas. The body therefore has more difficulty fighting viruses when exposed to cold. On the program this winter, don’t forget your down jacket and your scarf!
Get your body moving!
Yes, practicing regular physical activity is essential in all seasons. When you exercise, you stimulate blood circulation, which allows your immune cells to circulate faster and fight infections better.
No need to run a marathon: 30 minutes of brisk walking a day is more than enough to strengthen your natural defenses. And, if you have the opportunity, why not try winter sports like snowshoeing to combine business with pleasure?
NAMELY
Immunity is the body’s ability to defend itself against viruses, bacteria and toxins through a complex network of organs and cells. It includes innate immunity, an immediate barrier (skin, white blood cells), and adaptive immunity, which develops to remember and fight specific pathogens.
