How to help our immune system

Still a hot topic today, the immune system is as important as ever, especially after the holiday gatherings and, of course, the virus season.

We tend to be reminded of the importance of hand washing, social distancing, and wearing masks, but few people talk about healthy lifestyle habits or supplements that can help strengthen our immune system or make it more effective. This is very disappointing.

However, on this last point, our lifestyle habits and our levels of stress and anxiety play a crucial role in preventing infections and, above all, the complications that can result from them. The purpose of this article is therefore to provide more information on this subject, and we hope that some of these additional measures will be useful to you.

What is the immune system?

Our immune system is very complex and does not guarantee the absence of infection, but rather defends our body against intruders such as bacteria and viruses.

Its effectiveness varies over time and from person to person. Several factors influence its effectiveness, such as age, stress, diet, alcohol, exercise, sleep, sun exposure, smoking, obesity, genetics, health status, vaccinations, etc.

Types of immune responses

When faced with an intruder such as a bacterium or virus, our immune system can respond in two different ways.

The first type of defense is called innate immunity. Everyone has this type of defense, and it is the first to respond. This first line of defense consists of an external barrier formed by our skin, saliva, and even the acidity of our stomach, which effectively prevents many intruders from entering and multiplying in our bodies and cells. Innate immunity also consists of an internal barrier made up of cells (such as macrophages) and the production of specific proteins that cause inflammatory reactions (e.g., cytokines). This internal defense serves to hinder the development of the intruder inside us. It causes many symptoms such as fever, respiratory inflammation, shortness of breath, fatigue, muscle pain, etc.

The second type of defense is called adaptive or acquired immunity. As its name suggests, it takes time to develop because it is created through learning in the presence of infection. This second type of defense is therefore more targeted and is mainly characterized by the development of antibodies, i.e., cells that specifically recognize the intruder and attack it. It is this type of defense that is developed through vaccination.

Are there ways to improve our immune system and strengthen it naturally?

At this point, it is important to mention that no measure can provide 100% immunity. There is no miracle cure. Rather, it is through a comprehensive approach, by improving our lifestyle habits, that we have the best chance of optimizing our immune system, making it effective and reducing the risk of excessive inflammatory reactions that can be harmful to our health.

Stress and anxiety:

The more stressed and anxious we are, the less effective our immune system will be. Stress causes the production of cortisol. When produced in excess, cortisol impairs the effectiveness of our immune system. Physical exercise, yoga, and other relaxation techniques improve our resistance to stress, and certain supplements can promote calm and relaxation (e.g., hops, valerian, and passionflower). Taking magnesium can also help when we are under significant stress.

Food:

Nutrition plays a very important role in the effectiveness of our immune system. Studies show that a diet high in unhealthy fats and sugar promotes inflammation and weakens our immunity. Avoiding junk food and processed foods and cooking for yourself are simple and effective ways to improve your immune system. Choose healthy fats such as fish, olive oil, cashews, and avocados, and increase your consumption of colorful fruits and vegetables.

Sleep:

Too little sleep and poor sleep quality weaken the immune system. Getting a good night’s sleep on a regular basis is an excellent way to allow our bodies and their many functions to recover. There are many ways to improve your sleep: go to bed at the same time every night, develop a routine, avoid screens, reduce light intensity in the evening, and avoid prolonged exposure to tablets or mobile devices. Taking melatonin supplements is also an excellent way to help you fall asleep faster and wake up less often.

Sun exposure:

Exposure to sunlight allows the body to naturally produce vitamin D. This vitamin plays an essential role in the proper functioning of our immune system. Not only does it stimulate the immune system, but it also moderates the inflammatory immune response. Obviously, during the winter months, it is essential to take a high-quality vitamin D supplement. Choose a liquid supplement, as it increases the amount absorbed and ensures a sufficient daily dose. To learn more about our D3 vitamins, visit our comprehensive page on these vitamins here.

Alcohol:

Excessive alcohol consumption is bad for the immune system: alcohol passes into the bloodstream and therefore throughout the body, increasing the production of metabolites that weaken the immune system and make you less resistant to disease. Avoid excessive drinking and drink less.

Physical exercise

Regular, moderate physical activity stimulates the immune system. It helps you stay fit and healthy. Stress and fatigue weaken the immune system, making it more vulnerable to pathogens (which can cause infectious diseases). Take regular walks, dance, or play your favorite sport.

What about natural health supplements?

Like lifestyle habits, no supplement is a miracle cure for all ailments. However, adding certain supplements can be a very beneficial complementary measure. Taking a supplement ensures an adequate dose, and some nutrients are more difficult to obtain on a regular basis through our diet. Here are some supplements known to help our immune system.

Vitamin D
- Land Art now offers a complete range of certified organic D3 vitamins. Coming with a dropper and 490 drops per bottle, Land Art’s D3 vitamins are the perfect immune support for the whole family. (4 formulas: D3 1000 IU, D3 2500 IU, D3+K2, D3 for babies)
Zinc
Purple coneflower root
- Land Art’s Immuni-Pro is the perfect ally for cold and flu season. Taken as a preventive measure or as soon as the first symptoms appear, Immuni-Pro will help reduce cold symptoms and shorten the duration of infections and viruses.
American ginseng
Reishi mushroom
Chaga
Maitake mushrooms
The shiitake
- Land Art mushroom extract contains five different mushrooms (shiitake, maitake, reishi, chaga, and hedgehog mushroom) and is certified organic by Ecocert. Each mushroom offers different benefits for the immune system, so we invite you to read our blog post about this wonderful product, which is so easy to add to any sauce, salad dressing, or smoothie.
Astragalus root
Vitamin C
- Land Art Vitamin C is a wonderful supplement for the whole family aged 1 year and older to help support the immune system. With a delicious apple and passion fruit flavor, this product is easy to give, even to picky eaters.
Oregano oil
Probiotics
Omega-3
Garlic