The immortal
To naturally boost your immunity, here is a practical guide based on dietary advice, plants, essential oils, and healthy lifestyle habits:
Nutrition to Strengthen Immunity
1. Consume citrus fruits (oranges, lemons, grapefruits) rich in vitamin C, essential for strengthening natural defenses.
2. Eat green leafy vegetables like spinach and broccoli, rich in vitamins A, C, E, and antioxidants.
3. Include garlic and ginger in your diet: garlic contains allicin with antiviral and antibacterial properties, and ginger is a natural anti-inflammatory.
4. Favor fatty fish (salmon, mackerel, sardines) which provide anti-inflammatory omega-3s and vitamin D.
5. Eat nuts and seeds (almonds, sunflower seeds) for their vitamin E, an antioxidant that protects immune cells.
6. Add spices like turmeric, cinnamon, and cloves, known for their antiviral and bactericidal properties.
Plants and Natural Supplements
1. Echinacea: an adaptogenic plant that stimulates white blood cell production and strengthens the immune system, recommended for preventing winter infections.
2. Green propolis: immunomodulatory, antimicrobial, and anti-inflammatory, it protects the body against external aggressions over time.
3. Ginseng: helps strengthen the body against stress and fatigue.
4. Thyme: antiseptic and antioxidant, supports the respiratory tract.
5. Turmeric and ginger: anti-inflammatory and antioxidant.
6. Lactic ferments (probiotics): promote a healthy gut flora, essential since 70% of immune cells are located in the gut.
Useful Essential Oils
1. Ravintsara essential oil: antiviral and immunomodulating.
2. Eucalyptus radiata essential oil: expectorant and antiseptic.
3. Tea tree and thyme essential oils: antiviral and immune-stimulating.
These oils should be used with caution, especially for children and pregnant women.
Lifestyle Habits to Support Immunity
- Wash your hands regularly to eliminate germs.
- Air out rooms to avoid stuffy environments.
- Engage in regular physical activity (30 to 60 minutes of walking per day) to stimulate blood circulation and immune cells.
- Get enough sleep to allow the body to regenerate.
- Expose yourself to natural light to promote vitamin D production.
- Manage stress with relaxation techniques such as meditation or heart coherence.
- Stay properly hydrated with water or herbal teas to eliminate toxins.
By combining these dietary, natural, and behavioral tips, you optimize your immune defenses naturally and effectively. In case of persistent fatigue or unusual symptoms, consulting a healthcare professional is still recommended.
If you like this content, like and share it to help others benefit from it.