Too short nights or poor quality sleep harms the immune system. The body needs rest for its various functions, including immune defences. Studies have indeed proven the existence of a link between the proper functioning of the immune system and sleep : the quality and quantity of sleep would impact the production of white blood cells. The latter have a major role in the immune reaction and in the production of antibodies.
For restful sleep , we avoid bad habits and promote a healthy sleeping environment. The consumption of alcohol and coffee, for example, affects the quality of our sleep.
For a successful night, it is preferable to favor moments of relaxation two hours before going to sleep and to avoid physical activities that promote awakening. Reading, music, and relaxation can help prepare the body for a good night's sleep . One hour of going to sleep, we avoid exposing ourselves to the blue lights of screens, computers, smartphones or tablets disrupt falling asleep and sleep cycles.
Maintaining a regularity in the hours of sleep is very appreciated by our body. Go to bed when you feel the need to sleep! The ideal is to go to bed between 9 p.m. and midnight. Getting up every day at the same time conditions the body, which more easily programs the mechanisms of falling asleep , a virtuous circle!
Sleeping well allows the body to boost the immune system, which will be better able to respond to infections.
A healthy lifestyle stimulates the immune system and physical activity is one of the levers that improves immunity. Moving activates the body which releases hormones, cytokines, as well as glutamines, active ingredients which activate the immune system. When muscles contract or stretch, the body releases myokines, substances that are very beneficial to health. Practicing regular physical activity helps train your immune system , strengthen the body's ability to resist attacks and reduce the risk of contracting various diseases. Sport also stimulates the production of white blood cells and promotes the synthesis of interferon, an essential molecule for immunity.
Physical exercise improves blood circulation and allows substances of the immune system to circulate better in the body. Physically active people benefit from an immunoprotective effect.
If sports activity is very beneficial, overtraining can however be harmful to the body. Tired, the latter loses efficiency, too much sport can also cause stress for the body. Exercises that are too intense can tend to weaken the immune system, making it easier for viruses to enter the body. The right sport is the one that allows the body to fight against a sedentary lifestyle , 30 minutes of sports or physical activity of moderate intensity is enough. Sports activity is also excellent for health, fitness, vitality and morale, so there's no reason to deprive yourself of it if you don't go overboard. Exercise releases tension, detoxifies the body, disconnects the mind, and boosts the immune system .
If stress is sometimes very useful to face some daily difficulties, intense and regular stress is not without consequences on our body. It also acts on the immune system by modifying the expression of genes present in white blood cells. Once modified, these cells can be prone to excessive and unusual immune reactions, which can lead to inflammation.
To avoid stress, hobbies, sports or creative activities are an excellent solution. Indeed, leisure, associated with the notion of pleasure and motivation, protects against the effects of stress . Cortisol and adrenaline , the stress hormones, decrease when we practice an activity that animates us. In parallel, the body releases a growth hormone which counters any stress-induced lesions and acts on the level of immunity . Stress and heart rate decrease, a break appreciated by the body!
The choice of hobbies is very free! Taking breaks does the body great good. Anti-stress activities can be manual activities, gardening, DIY, mechanics, reading, a meal shared with friends, listening to music, board games...
Food plays a vital role in our health, its action on the effectiveness of our natural defenses is decisive. It is in food that our body draws all its strength. A healthy and diversified diet boosts the immune system. Processed dishes high in salt or saturated fat should be avoided in favor of fresh, seasonal and unprocessed foods. Diversifying your food multiplies the sources of nutrients the body needs: proteins, whole grains, legumes, fruits and vegetables… each type of food contains nutritional qualities that are useful to the body.
Vitamins and minerals are important assets for the good health of the immune system. Zinc and magnesium are, for example, mineral salts essential for the proper functioning of the immune defences. Fruits and vegetables are sources of fibre, vitamins, antioxidants and other tra
