Immune defenses

The immune system is probably our best ally against the disease. In a way, we can imagine it as our healing force. He is responsible for the fight against common infections in the cold season, such as colds and flu, but also the long fight against cancer.

Thus, health and immunity are intimately linked: taking care of one's health can improve one's immunity, and vice versa. Having a healthy immune system is not only a health also of life! Without an immune system, a mere scratch would become fatal since the scratch exposes our tissues to a host of foreign microbes, present in the air and on the skin.


Immune weakness is not easily detectable. Here are some signs:

  • Persistent fatigue, which often hides stress or lack of sleep, two factors that weaken immunity.
  • Increased sensitivity to infections, such as frequent colds, urinary tract infections, herpes attacks, repetitive vaginitis, etc.
  • Injuries that take time to heal.


Persons whose bodies are weakened for one or other of the following reasons are particularly concerned:

  • A chronic or serious illness: diabetes, lung disease, cardiovascular disorder, kidney disease, cancer, etc.
  • Surgery: vulnerability to infections increases (nosocomial infections are a major public health problem).


  • A poorly balanced diet in quantity or quality is the most important cause of immune deficiency and makes it vulnerable to several infectious diseases.
  • Age is a factor in weakening the immune system. Although some people age well, studies show that infections, inflammatory diseases and cancer are more common in people over 65 years of age.
  • Lack of sleep.
  • The stress. In stressful conditions, the adrenal glands secrete cortisol and the sympathetic system, noradrenaline - two substances that weaken the immune system.
  • Exposure to toxins, including the use of chemical household cleaners and herbicides on lawns, and the consumption of insecticide-sprayed fruits and vegetables.
  • Exposure to indoor air pollutants and indoor air pollutants (mold, bacteria, tobacco and flue gases).
  • Presumably obesity.


Major malnutrition (marasmus) with calorie and protein deficiency is the most important cause of immune deficiency. It is found especially where poverty and famine are present.

Adequate intakes of calories and protein depend on gender, age, size and energy expenditure. For example, In an adult aged 25 to 49, the average calorie requirement is about 1,900 calories for a woman and 2,700 calories for a man. The protein requirement is from 45 g to 55 g of protein per day for women, and from 55 g to 65 g per day for men.

Eating habits that could depress immunity

Regular consumption of foods low in vitamins and minerals.
  • The abuse of sugar-rich foods (it seems that 50 g of sugar per day is a reasonable maximum, and this includes fruit sugar).
  • Eating food that causes allergies.
  • The abuse of foods high in saturated fat.
  • Considerable abuse of alcohol.

Eating habits that would be conducive to immunity

  • Adequate intake of calories and protein.
  • Five to eight glasses of water per day.
  • Sufficient consumption of freshest fruits and vegetables, whole grains, legumes and good fats.
  • Regular consumption of alliaceous (garlic, onion, leek, shallot, chives) reduces infections and the incidence of different types of cancer.


Regular physical activity provides better cardiovascular fitness, good muscle mass maintenance, blood pressure normalization, weight control, and reduction of several risk factors associated with chronic diseases.

In addition to contributing to immunity by promoting overall good health, exercise may also have a direct effect on immunity. First, by improving blood circulation, it is believed that cells and other substances in the immune system can circulate more easily in the body (essential to prevent infection of a wound, for example).


Undoubtedly, stress has a detrimental effect on health. Researchers who are interested in the link between stress and immunity do not focus on short-term, one-time stress, but rather on frequent and constant stresses (for example, reconciling work demands with family life or Care of a sick relative).

Chronic stress causes the release of stress hormones, such as cortisol. These hormones directly affect the immune defenses by inhibiting the production of cytokines.


  • Reserve enough sleep, depending on your needs (on average, a seven-night night is a minimum).
  • Do not smoke.
  • Keep your healthy weight, determined by your size.
  • Minimize the risk of food poisoning by taking appropriate precautions.
  • Protect yourself from sexually transmitted diseases.
  • Undertake appropriate medical tests according to your age and specific risks.
  • Use antibiotics only if they are absolutely necessary, and follow the dosage.
  • Before adopting a pet, do you know what microorganisms it can transmit? Basic hygiene measures to avoid contracting or transmitting an infection.
  • Wash your hands frequently with soap and water, especially before preparing food and after going to the toilet. Cover your nose and mouth with a handkerchief when you sneeze.
  • Clean and heal your wounds. Always have any serious injuries examined by a doctor.
  • Do not remove the skin during healing, and abstain from punching a button.
  • If you have symptoms of an infection (diarrhea, fever, etc.), stay home.
  • Disinfect regularly with a water supplemented with bleach, if desired, kitchen surfaces and bathroom


Coming soon…