Healthy eating

La major malnutrition (doldrums) with calorie and protein deficiency is the main cause of immune deficiency. It is mainly found where poverty and famine are present.³.

In industrialized countries, the micronutrient deficiency is more and more common. The popularity of the junk food partly explains this phenomenon. This form of malnutrition results from a lack of vitamins and minerals. Animal studies have shown that a deficiency in only one of the following micronutrients interferes with immune function: zinc, selenium, iron, copper, calcium, folic acid or vitamins A, B6, C and E2,3.

• To know the basic principles a balanced diet, see our Nutrition Facts and Food Guides. It is important to ensure that you are getting enough servings of fruits and vegetables, protein and “good fats” each day.
• To stimulate the immune system, it seems that some vegetables are more effective than others. This would be the case with mushrooms, especially shiitakes and oyster mushrooms. Garlic, onion and shallots are also preferred for their antimicrobial properties. See all the advice provided by dietitian Hélène Baribeau in Flu, cold and diet in 10 questions.
• Specific recommendations have been developed for the general population in order to better prevent le cancer. They aim in particular to maximize the immune system. Consult our Special Diet: Cancer and the booklet The daily anti-cancer reflexes of Dr.^r David Servan Schreiber.
• If you have signs of a weak immune system, it would be helpful to get a blood analyse (prescribed by a doctor) and a Evaluation of your eating habits by a nutritionist.

Moderate physical activity

We know the multiples benefits regular physical activity: better cardiovascular fitness, good maintenance of muscle mass, normalization of blood pressure, weight control and reduction of several risk factors associated with chronic diseases.

In addition to promoting overall good health, theexercise also has a direct effect onimmunity. By improving blood circulation, exercise allows various substances of the immune system to circulate more easily in the body. This good circulation is essential to prevent infection of a wound, for example. In addition, it has been observed that certain immune components are stimulated by physical activity.

At the elderly, a few studies indicate that regular physical exercise helps prevent a decline in immune function^7-10 .

Better to go moderately, however, because the overtraining cause upper respiratory tract infections, such as colds and flu^12-14 .

Stress management

Undoubtedly, stress has a detrimental effect on health if it is present in a constant or prolonged manner. Indeed, researchers who are interested in the link between stress and immunity do not focus on one-off, short-term stress, but rather on stress. frequent and constant (for example, balancing the demands of work and family life or caring for a sick loved one). the stress causes the release of stress hormones, such as cortisol and adrenaline. These hormones are very useful in the short term, but harmful if produced for a long time. They then directly harm the immune system by inhibiting the production of cytokines.

Some studies have shown that people who take care of a loved one with Alzheimer’s disease have higher levels of cortisol and produce fewer antibodies in response to the flu shot^16-18 . The researchers noted that the effect of this stress on immunity was inversely proportional to the support from those around the caregiver.

To lower the stress level, it is suggested to identify the situations at the origin of the tensions and to look for ways to better face them (rather than to avoid them). The consultation of a psychologist or a psychotherapist can provide a great help. See our Stress and Anxiety file and our Psychotherapies file.

Other important factors for health and immunity

• Set aside enough hours of sleep, as needed (on average, a 7-hour night is a minimum). Also, rest when your body tells you to. Read our article Are you getting enough sleep ?.
• Do not smoke.
• Keep your healthy weight, determined by your height (to calculate your healthy weight, take our Body Mass Index (BMI) and Waist Size test).
• Minimize the risk of food poisoning by taking proper precautions. Consult our Gastroenteritis and Diarrhea fact sheets for preventive measures at home and when traveling.
• Protect yourself against sexually transmitted infections.
• Undertake them medical tests appropriate for your age and particular risks.
• Ask a doctor about the vaccines recommended based on your age, profession or hobbies. Consult our vaccination schedule.
• Use the antibiotics only if they are absolutely necessary, and stick to the dosage. Consider the simultaneous use of probiotics to prevent diarrhea caused by antibiotics and to strengthen the intestinal flora. Likewise, for women, do not use vaginal douches for the purpose of hygienic. This practice destroys the natural vaginal flora.
• Before adopting a pet, learn about the microorganisms it can transmit.
• Use domestic products which contain as few chemicals as possible, clean your fruits and vegetables with detergent (use a detergent designed for this purpose) or even prefer organic foods.

Basic hygiene measures to avoid contracting or transmitting infection

• Wash your hands frequently with soap and water, especially before preparing food and after using the toilet.
• When you sneeze, bring your face to the inside of your elbow.
• Cleanse and heal your wounds. Always have any serious injuries examined by a doctor.
• Do not remove the skin that is healing, and do not pop a pimple.
• If you have symptoms of an infection (diarrhea, fever, etc.), stay home.
• Regularly disinfect kitchen and bathroom surfaces with water mixed with bleach.

See also the Prevention section of our Diarrhea, Gastroenteritis, Flu, Genital herpes, Herpes labialis, Urinary tract infection, Otitis media, Colds, Vaginitis and Warts sheets. In addition, visit our Healthy Living section, which brings together concrete information on the most important determinants of health (physical form, sexuality, environment, weight, mental health, etc.).