How do I stay healthy naturally this winter?
This time of year, everyone is trying to figure out how to not get sick. Our body is subject to many external aggressions, especially in the wintertime. In this article, we explore some easy to adopt habits & natural remedies that help support your immune system and keep you feeling your best all year round. Whether you’re dealing with specific concerns like colds, angina or winter gastroenteritis, or simply trying to maintain good overall health, give these tips & tricks a try.
Why do I get sick so often?
The immune system is our first line of defense against infections. Getting sick frequently can be a sign of a weakened immune system.
The role of the immune system in disease prevention.
The immune system is a complex network of cells, tissues, and organs, whose role is to identify and neutralize pathogens, such as viruses, bacteria, fungi and even cancer cells. When our immune system is functioning properly, it is able to fight these harmful microorganisms effectively, often even before we feel symptoms. When the immune system is weakened, it becomes less effective in protecting the body against infections, resulting in greater susceptibility to disease and slower recovery.
So what weakens our immune system and lowers its ability to fight infections?
Genetics
Some people are naturally more vulnerable to infections because of their genetic heritage. If you have family health patients with immune deficiencies, you may be more likely to get sick.
Lifestyle and environment
An unbalanced lifestyle can compromise your natural defenses. Here are the main culprits:
Lack of sleep;
Low nutrient diet;
Chronic stress;
Lack of physical activity;
Polluted environment.
What are some natural remedies to strengthen the immune system?
While we can’t always change our circumstances or environment, we can support our immune system to better handle aggressors. Here are some particularly effective natural approaches.
Food supplements
Dietary supplements can play a key role in supporting the immune system, especially if your diet does not provide you with all the nutrients you need. Among the most beneficial supplements are:
Vitamin D: essential for the proper functioning of the immune system, especially in winter when exposure to the sun is limited.
Vitamin C: known for its antioxidant properties, it stimulates the production of white blood cells and helps protect the body against infections.
Zinc: this mineral plays a crucial role in the regulation of the immune system and helps fight viruses and bacteria.
Probiotics: they promote healthy intestinal flora, which is closely linked to immune health and the reduction of inflammation.
Essential Oils for the Immune System
Essential oils are concentrates of powerful active ingredients that can support & strengthen the immune system. Some oils are particularly effective in this area:
Ravintsara essential oil is known for its antiviral and immunostimulant support. It can be used to strengthen your natural defenses and support the body during viral infections of all types: flu, sinusitis, cold, mononucleosis, shingles, herpes, hepatitis & viral enteritis.
Recommended dosage:
Diffusion: 10 to 15 drops several times a day help purify the air and support the body's response to respiratory issues.
Skin application: 2 to 4 drops applied on the chest, back or soles of the feet (for children) morning and evening as a precaution during the winter period.
Inhalation: pour 3 to 4 drops on a tissue and breathe deeply, or perform a simple palm inhalation.
Steam Inhalation: add 5 drops to a bowl of hot water and inhale the vapors for 10 to 15 minutes, repeating several times a day.
Tea tree essential oil is another must-have for supporting the body when dealing with infections, whether viral, bacterial, fungal or parasitic. Widely studied for its broad spectrum of action, Tea Tree has an impressive range of potential benefits, including fungicide, parasiticide, antiviral and immune stimulant.
Recommended dosage:
Diffusion: 4-6 drops, several times a day to purify the air.
Skin application: 3 to 4 drops diluted in a virgin plant oil to be applied to the chest or soles of the feet (for children) 3 times a day.
Thyme essential oil is a powerful ally, particularly effective in strengthening the immune system and supporting the body while fighting respiratory infections, including:
Bronchitis, sinusitis, pneumonia, nasopharyngitis & angina
Infectious diarrhea.
Skin (scabies, modry) and intestinal parasitosis.
Mycoses and infectious dermatoses.
Stomatitis, gingivitis, tonsillitis, periodontitis.
Gynecological and urological infections.
Recommended dosage:
Thyme Mini-Caps (Internal): For 12 years and up: Take 1 mini-cap with a meal, 1-3 times per day for a maximum of 7 days. For 18 years and up: Take 3 mini-caps with a meal, 1-2 times per day for a maximum of 7 days. Swallow with a sip of water.
Topical Application: Apply Thyme ct. Thymol diluted to a .5% dilution rate in a Virgin Plant Oil of your choice up to 3 times per day.
For external use only. Keep out of reach of children. Avoid contact with eyes and mucous membranes. Do not use while pregnant or breastfeeding. Always dilute. If irriation occurs, discontinue use. To remove essential oil, use plant oil (olive).
What are some good habits to adopt for avoiding illness?
In addition to natural remedies, adopting a healthy lifestyle is essential to strengthen your immune system. Here are some habits to integrate.
A balanced diet rich in nutrients
A balanced diet rich in vitamins, minerals and antioxidants is essential to strengthening the body's natural defenses. A varied diet should include:
Fresh fruits and vegetables;
Quality proteins;
Whole grains;
Healthy fats.
Colorful fruits and vegetables (berries, citrus fruits, carrots, spinach, etc.) are particularly rich in antioxidants and vitamins (including A, C and E) that support immunity.
Restful Sleep
Restful sleep allows your body to recover and strengthen its immune defenses. The World Health Organization (WHO) recommends that adults sleep between 7 and 9 hours per night.
To improve the quality of your sleep:
Maintain regular schedules;
Create an environment conducive to rest (a dark, quiet room and at a pleasant temperature);
Avoid screens before sleeping.
Practice relaxation activities, such as yoga & meditation to calm & quiet the mind.
Regular physical activity
Exercise is beneficial for your fitness, but it also strengthens your immune system. It is not necessary to practice intense exercises, just a simple walk of 30 minutes a day, yoga, or cycling is enough.
Moderate physical activity, practiced regularly, promotes:
Blood circulation;
The elimination of toxins;
The production of white blood cells.
Exercise also helps reduce stress, another major cause of a weakened immune system.
Reduce stress
When you are stressed, your body produces cortisol, a hormone that can inhibit immune function. Chronic stress means that the immune system is regularly weakened. Learning to manage stress is therefore crucial.
There are many techniques:
Meditation;
Yoga;
Deep breathing;
Spend time in nature;
Walking.
Find the one that works for you and integrate it into your daily routine.
Avoid harmful substances
Tobacco, alcohol and drugs are substances that significantly weaken the immune system:
Smoking damages the lungs and makes the body more vulnerable to respiratory infections.
Excess alcohol can disrupt immune balance by reducing the body's ability to produce white blood cells.
Reducing or stopping the use of these substances is an important step in strengthening the body's natural defenses.
By becoming aware of the factors that weaken your natural defenses and adopting natural solutions, you can significantly reduce your risk of getting sick and maintain your health throughout the year. Most changes are not super complex - the key component is consistency. Make these small changes daily, and you'll see the positive effects in no time. Your health is a worthy investment!
