It’s hard to get out of bed in the morning. Lack of enthusiasm and energy. not forgetting Time change scheduled for the last Sunday in October, which will shorten the days even more. Without a doubt, while summer is a distant memory, a month after its official start, harsh autumn arrives, the official season of laziness, dreary weather and nasopharyngeal inflammation.
So how do you find some fishing? Can we boost immunity to avoid respiratory viruses? For many, the solution is to start a small autumn course, replenish yourself with vitamins C, D or magnesium. But between food input, potential deficits, and actual needs, are these drugs really effective? 20 minutes sift through five. And “if avoiding deficiencies is clearly beneficial to health, then one should not expect miracles from these drugs either, especially against Covid-19 “, asserts Thierry Souccar, science journalist and author of the book Let’s stop sabotaging our immunity (Editor: Thierry Souccar).
Also called the sunshine vitamin, vitamin D is synthesized by the body when it is exposed to its rays. It plays an important role in bone health and also strengthens the immune system. “Innate immunity in particular, which is the body’s first line of defense against infectious agents such as bacteria, fungi and viruses,” explains Thierry Souccar.
However, as time changes, it becomes increasingly difficult to replenish this vitamin naturally. If fatty fish and fortified dairy products contain vitamin D, “the diet hardly meets the needs, and 75-80 percent is a vitamin D deficiency at this time of year, emphasizes the science journalist. We can find out if this is necessary after conducting a laboratory test. And if you’re deficient in vitamin D, fall might be a good idea. Studies show that supplements can have a preventive effect against classic winter respiratory viruses.” In pharmacies, we will choose “vitamin D3 rather than D2: it is closer to the one produced naturally by the body, which is better absorbed”, advises Thierry Souccar.
Considered by many to be an energy vitamin, vitamin C supports brain function, has antioxidant properties and contributes to the proper functioning of the immune system. “A varied diet, rich in fruits and vegetables, but also by-products, can meet the body’s needs. Many studies show that the vitamin C status decreases in the cold season, when we can consume less plants than in the summer,” notes Thierry Souccar.
While a good dose of citrus might be enough—clementines are in season—if you’re missing out, “a vitamin C treatment This season may be indicated, my science journalist, but this addition is not necessary. It really depends on the quantity and quality of the calories you consume: if you’re on a diet, it’s harder to get enough vitamins and minerals. too many highly processed products or too few calories. Especially if you smoke or have respiratory problems, the body’s need for vitamin C will increase,” he continues. It would be a shame, in the middle of the cold season, vitamin C is a precious ally to reduce the duration and intensity.
Little known is that zinc is a valuable micronutrient that helps the immune system grow and function properly. On the plate, it can be found in shellfish, seafood, red meat or eggs, which are better absorbed by the body than in whole grains and plant proteins. However, “almost 20% of the population would have a deficit, especially vegetarians or vegans and old people “, notes Thierry Souccar.
But “he is best not to miss when the risk of viral infection is high, as it is now, because zinc disrupts the reproduction of many viruses in the body, he adds. It is probably one of the best allies in the fight against colds and certain viral infections, both for prevention and to reduce their duration. Certain profiles can be supplemented as long as you take the right dose, neither too much nor too little, which is around 15mg per day.
This is one of the most popular treatments this season. Magnesium is an essential mineral that helps the brain produce energy, protect against stress and slow down the aging process. here again food it may be enough to increase its intake, especially seafood and oilseeds, “or even magnesium-rich mineral water, says Thierry Souccar. It can help you cope better with stress and regain energy.
If you still want to heal, “you have to know that there are different qualities. There is organic magnesium, which is slightly more expensive but is better absorbed by the body, and inorganic magnesium – including marine – which requires a higher dose to get the same benefits, but can have a laxative effect,” he warns.
While probiotics don’t necessarily occur to most people, they are still key players in our second brain: intestinal microbiota, and plays an important role in our body. “Probiotics are live bacteria naturally present in dairy products and other fermented foods such as miso or kefir,” says Thierry Souccar. Therefore, food may be sufficient to ensure the quality of intestinal flora.”
Probiotics essential for health and immune protection, because “disruptions in the microbiota can promote and aggravate respiratory infections, and conversely, when the flora is rich in probiotic diversity, this would enhance resistance to winter infections, but also reduce their duration and intensity. , he emphasizes. They could also improve the effectiveness of flu shots in older people with weakened immune responses. Therefore, it may be interesting to use nutritional supplements in the fall for people over 65 years old.”