How to naturally boost your immune system?

boost immune system

The immune system, a fervent defender of our body against all external aggressions, is an extraordinary machine that keeps us healthy all year round. But with time, age, or certain illnesses, it can become less effective and weaken, making us more vulnerable. So, to strengthen the immune system, there are the basic reflexes that everyone knows: diet, sports activity, etc.

But there are also the small preventive gestures of daily life. In this article, we will review all the known natural tips that will help you keep your immunity and health at the top!

What is immunity and the immune system?

By definition, immunity is the body’s ability to defend itself against external elements that threaten its functioning. These so-called “threats” can come from a variety of sources: a microbe, virus or bacteria, cells in the body that become cancerous, or any foreign body, element or substance.

With age, illness or aging, the immune system may become less effective and the infections to which the body is prone may become more serious, such as a flu that turns into pneumonia, and more frequent. But it is not only the elderly or sick who regularly get sick because of low immunity. Indeed, some healthy young people and adults have a weak immune response and many studies have shown that hygiene and lifestyle habits are the main cause.

Basic advice

naturally boost immune system

Healthy eating

In developing countries, poverty and lack of food, and thus protein and calorie deficiencies, are the main causes of a weak immune system. In industrialized countries, on the other hand, it is mainly junk food and thus a lack of essential vitamins and minerals that are the cause.

And since 70% of the immune system is located in the intestines, a healthy diet is one of the most important factors for good immunity. It is therefore recommended to follow a few rules:

  • Eat a balanced, varied diet rich in carbohydrates and fats.
  • Take vitamin B3 supplements, such as those available on
  • Eat seasonal foods
  • Avoid super processed foods high in sugars and fats.
  • Adapt your diet to your lifestyle
  • Consume products rich in omega 3, such as virgin rapeseed or flaxseed oil and small fish such as sardines and mackerel.
  • Increase the portion of fruits, vegetables, whole or semi-complete cereals and legumes, all of which are high in fibre.
  • Favour organically grown, untreated foods that are free of pesticides and other products harmful to health.

Regular physical activity

The practice of moderate sports activity on a regular basis improves overall health. For example, it helps to regulate blood pressure, control weight and increase muscle mass. But sport also has a beneficial effect on the immune system because it improves blood circulation.

Restful sleep

Getting enough sleep in good conditions allows the body to rest, cleanse itself and produce the white blood cells, hormones and enzymes necessary for its proper functioning. On the contrary, fatigue, lack of sleep or poor quality of sleep will weaken the body and make it more vulnerable to external threats.

Reducing stress

The stress hormone is called cortisol, and when it is produced in excess and over a long period of time, the immune system weakens. Moreover, since the immune system is directly related to our behaviour and the way we face life’s difficulties, any psychological problem, emotional shock or sentimental and personal conflict will favour the alteration of the immune response.

The little reflexes of everyday life

The alternating shower

The experience is not always pleasant, especially at the beginning, but it is very beneficial. The alternating shower consists of first running very hot water all over the body and then changing quickly, but gradually, to very cold water. Result: feeling more toned, more resistant and strengthening your immune system.

Foot baths

Simply fill a basin with warm water and add sea salt or essential oils. Let your feet soak for a few minutes. Then make a few movements, as if you were walking, and let them soak again. Remember to dry them well after your foot bath, to keep them healthy.

Perfect hygiene

It will not be repeated often enough, washing hands with soap and water frequently, especially before handling food and after using the toilet, is one of the most important things you can do to protect yourself from disease. Also, when sneezing, having the reflex to put your face inside your elbow can help. And finally, disinfecting the kitchen and bathroom at least once a week with water and bleach is essential.