The arrival of cold weather puts our body to the test, facing various pathogens. To effectively prepare and strengthen your defenses, it’s essential to understand how our immune system works and adopt natural strategies to support it.
Immune system basics
Our immune system is a complex network that acts as an internal army defending the body against external threats, such as viral and bacterial infections. It mobilizes various cells and molecules to ensure our body’s defense.
The two lines of defense
- Innate Immunity: The first barrier against pathogens, it works without memory to detect abnormal cells. It includes external defenses (skin, mucous membranes) and internal defenses (macrophages, cytokines).
- Adaptive Immunity: If innate immunity fails, adaptive immunity steps in but takes a few days to "learn" to recognize the invader. This response is specific and keeps a memory of pathogens, enhancing protection in case of future exposure.
Factors that weaken immunity
A weakened immune system can result from various factors, such as chronic stress, insufficient sleep, excessive use of medications (especially antibiotics), overly sterile environments, and, of course, an unbalanced diet. The immune system requires a significant amount of energy and needs carbohydrates, fats, and proteins to function properly, along with vitamins and minerals to optimize these processes.
The central role of the gut microbiota
The intestine is not just for digestion; it’s a true ecosystem housing over 60% of the body’s immune cells. The intestinal lining filters nutrients while blocking intruders, and the microbiota, composed of billions of bacteria, forms a protective barrier against pathogens. A healthy gut flora is therefore essential for strong defenses.
However, this flora can be weakened by factors such as overuse of antibiotics, chronic stress, and an unbalanced diet. Deficiencies in essential fatty acids, vitamins, and minerals can weaken the immune response. Poor digestion and inadequate nutrient absorption disrupt gut balance, directly impacting our immunity. For optimal function, the body needs a range of nutrients, including fatty acids (omega-3), amino acids (glutamine, arginine), and vitamins (C, E, B6, B9, B12, D, A), along with minerals like iron, zinc, selenium, and copper.
Optimizing your immune system through diet
Since immune health starts with gut health, it also begins with a good diet. Under- or overeating can disrupt the microbiota, making us more vulnerable to infections. Ensuring adequate nutrient intake through a balanced diet is essential for a strong immune system.
Foods to avoid
- Ultra-processed foods: These can cause gut dysbiosis and inflammation. Since our microbiota is one of the body's first lines of defense, any imbalance reduces the effectiveness of our natural defenses.
- Sugar and refined grains: These impair the absorption of vitamin C, which is essential for immune function. They also deplete minerals (like magnesium and calcium), which are necessary for a robust immune system.
- Excessive red meat: High in arachidonic acid, a pro-inflammatory omega-6 fatty acid.
- Excessive dairy: Can overtax the body and depress the immune system.
- Heavy, greasy meals: Overload the liver and drain energy from the body.
Foods to prioritize
- Whole grains, pseudo-grains, and organic legumes: Whole grain pasta, spelt, quinoa, buckwheat, chickpeas, lentils... These minimally processed foods supply the body with energy.
- Organic, seasonal fruits and vegetables: Provide essential nutrients for immune function, prebiotics for the microbiota, and antioxidants (such as flavonoids with anti-inflammatory properties) to fight free radicals. They are true protectors against viral diseases, and varying colors ensures a wide range of benefits.
- Cold-pressed, extra-virgin vegetable oils and seeds and nuts: Olive oil, hazelnut oil, avocado oil, hazelnuts, walnuts, almonds. These contain phenolic compounds with anti-inflammatory, antimicrobial, and antiviral properties.
- Additional vegetable oils and seeds: Rich in omega-3s, which have immune-regulating and anti-inflammatory effects.
Extra Boosters for Vitamins, Minerals, and Antioxidants:
- Sprouted seeds: Alfalfa, fenugreek, radish... Soaking and sprouting these seeds revitalizes them, providing concentrated benefits to boost energy and regeneration.
- Pollen, especially cistus pollen: Pollen, supports immunity by strengthening gut flora through beneficial bacteria. Its vitamin E and carotenoids protect the intestinal lining from inflammation.
- Flaked algae: Wakame is rich in beta-carotene with antiproliferative and antioxidant actions that support the immune system with its micronutrients and bioactive compounds produced through photosynthesis.
- Probiotic-rich foods: Non-pasteurized sauerkraut, miso, lacto-fermented tofu, lacto-fermented juices, kefir, kombucha... These help replenish gut flora often disrupted by lifestyle habits.
Superfoods and adaptogens for extra support
Spirulina, klamath, acerola… These foods are packed with vitamins, minerals, and antioxidants, making them perfect companions for the long winter months.
- Acerola: Acerola, a small, tangy cherry, has gained popularity due to its high vitamin C content (1–2g per 100g, compared to around 60mg for an orange). It also contains polyphenols that protect its vitamin C from oxidation.
- Camu-camu: Camu-camu is even more powerful than acerola, with 2–3g of vitamin C per 100g—up to 50 times more than in citrus fruits.
- Klamath algae: This algae contains polysaccharides with strong immune-boosting potential, including one that notably activates macrophages—the immune system’s first responders. It’s also rich in vitamin B12 and phycocyanin, a blue pigment with anti-inflammatory properties.
- Spirulina: Spirulina is nutrient-dense and supports natural defenses with antioxidants that protect cells from excessive inflammatory reactions. Spirulina also provides a good dose of iron, depending on its production method.
- Chlorella: Chlorella is a nutritional powerhouse with vitamins and minerals. It’s popular in Japan for its chlorophyll, which supports liver detoxification and boosts the immune system.
- Reishi mushroom: Reishi, also known as the “mushroom of immortality,” contains powerful compounds like beta-glucans and triterpenes that neutralize free radicals and enhance immune function by supporting white blood cell production.
- Shiitake and maitake mushrooms: Shiitake grows on shii trees, a Japanese species related to oak, and maitake, nicknamed the “king of mushrooms,” grows in clusters on tree roots. Both mushrooms are valued in traditional Japanese medicine for their polysaccharides, which may help stimulate T lymphocytes to fight affected cells. These mushrooms are particularly beneficial for weakened immunity.
Naturopathic tips
Small daily habits with aromatherapy, herbs, and other natural practices can enhance your vitality and protect you from external threats:
- Echinacea: Echinacea is an American herb that strengthens the immune system due to its compound, E. purpurea (a type of phenol). It’s best taken at the beginning of winter or when you start feeling fatigued.
- Ravintsara Essential Oil: Ravintsara is known for its antiviral properties. Apply 3 drops of Ravintsara on your wrists and take a deep breath. You can also dilute it in a carrier oil. Use it for three weeks, then take a one-week break. Essential oil diffusion is also recommended (niaouli, cinnamon, clove, Ravintsara, true lavender, tea tree, eucalyptus radiata, etc.), for about 30 minutes per day. These oils are antibacterial, antiviral, and antifungal, helping to purify the air.
- Thyme Infusions: Thyme is essential for winter ailments affecting the respiratory tract, easing bronchial congestion and soothing sore throats. Dosage: 1 teaspoon of dried thyme in 250 ml of boiling water, drink unsweetened 3–5 times per day until symptoms subside.
- Antiviral Decoctions: Replace acidic and stressful coffee with a drink that boosts natural defenses with ginger’s powerful properties. Extract juice from 500g of ginger to obtain 100ml of juice. Add juice from half a lemon, 1 teaspoon of honey, 1/8 teaspoon of cayenne pepper, and 200ml of simmering water. Stir well and drink 2–4 cups per day.
- Royal Jelly: Royal jelly boosts overall vitality, helping to combat fatigue. It supports the immune system, improving tolerance to colder temperatures. Consume it on an empty stomach, sublingually, in a course lasting 10 days to 3 weeks, storing it in the fridge.
- Propolis: Propolis, a substance bees produce from various resins, has numerous benefits: antiviral, antibacterial, antiseptic. It’s useful both as a preventative measure and during infections.
Other Advice
Beyond diet, other factors can impact the immune system and weaken your body’s natural defenses: age, stress levels, sleep quality, and overall health. Although you can’t control all of these, some are manageable. Taking care of your immune system should involve a holistic, 360-degree approach, focusing on:
- Managing stress: Chronic stress is very damaging to the body. It releases excess cortisol, which weakens the immune system. Try incorporating breathing exercises, cardiac coherence, meditation, or yoga into your routine. Take time for self-care, even with a busy schedule.
- Restorative sleep: Quality sleep helps clear out toxins from the body, ensuring enough energy to fight pathogens.
- Healthy sun exposure: Sunlight is the primary source of vitamin D, essential for our body. Try to get 15–30 minutes of sunlight during warmer months and even more in winter, as UV rays are weaker, and we tend to cover up more. These numbers vary based on skin type, sunscreen use, and time of day.
Conclusion: building immunity year-round
Boosting your immune system requires constant effort, not just during cold weather. It involves a holistic approach, combining a balanced diet, a healthy lifestyle, stress management, and preventative measures. At Kazidomi, you’ll find a curated selection of products to support each aspect of this approach.
Note: Always be mindful of contraindications, particularly for individuals with asthma, pregnant women, and children. Always check your tolerance to essential oils (EOs) by applying a drop on the inner elbow fold.
