How do I get back into shape after a virus?

immunité

How do you reboot your immunity and get back into shape after a virus?

Pauline has caught a big cold that she can’t recover from. It must be said that during the winter, containment, promiscuity and temperature drops promote
transmission and persistence of viruses. She must boost her immunity!

To help her regain vitality, her micro-nutritionist doctor advised her to:
  • Boost dopamine to start the morning well and avoid fatigue by introducing a protein for breakfast (e.g. eggs, ham, cheese
    white, Swiss little ones, cheese, silky tofu)…
  • Fill up on vitamin C by eating a kiwi, orange and why not blackcurrant coulis in its white cheese.
  • On weekends, think about the morning smoothie.
  • For the rest of the day, the most important thing is not to skip meals and eat a serving of cereals and/or legumes, protein, green vegetables and fruit each time.
  • At the snack, dried fruits such as dried apricots, dried figs and a handful of almonds
    or nuts, in addition to his habits.

The micro-nutritional boost:

To restore the intestinal flora abused by taking antibiotics, a probiotic “help” will be welcome!

Recharge batteries, with restful sleep:
  • To make it easier to fall asleep, it is better to limit the intake of tea, coffee, cola, tobacco or alcohol from the end of the afternoon.
  • Exposure in front of screens (computers, video games) just before sleep alters the secretion of melatonin, increases the level of awakening and delays falling asleep.

To eat life on your plate, let’s trust our allies plants:

To regain energy and boost immunity, a combination of ginseng/cassis in the form of fluid plant extracts is particularly recommended.

Ginseng has immutive properties and acts as an intellectual and physical stimulant.

The cassis, on the other hand, will act instead on the defence mechanisms.

Contra-indicated in children under 12 years of age

How can I better protect my children this winter?

Every winter, it’s the same Pauline and Valentin chain colds, angina and gastro…
This year, it’s decided, nasty bacteria and viruses will not cross the threshold of the house.

But how do we do that?

Our micro-nutritionist doctor offered us his solutions:
PAMPER THEIR GUT WITH PROBIOTICS!

It was already known that probiotics by adhering to the intestinal lining prevented
pathogenic bacteria colonize the intestine (this is called the barrier effect).

Where to find probiotics?

In fermented milks or in the form of dietary supplements.

Also consider checking their Iron reserve:

Iron is of paramount importance in the mechanisms of immunity. A dosage of ferritin is essential in children prone to repeated infections.

Where to find iron?

Iron is found naturally in black pudding, liver, red meat,
eggs, lentils, etc.

Did you know that?

Food-borne iron is very poorly assimilated (animal iron is assimilated to 15% and iron of plant origin to the tune of 5%). Food alone does not allow
to reassemble a low ferritin.

Recent discovery in the knowledge of the intestinal ecosystem:
It is now known that cells in the lining have receptors (“locks”) permanently stimulated by small molecules (“keys”) located on bacteria in the flora, which helps maintain an immune background noise. The importance of having a balanced intestinal flora is better understood. An intake of probiotics can amplify the immune background noise and thus strengthen our immunity.

Also think about stocking up on vitamin C and Zinc:

Vitamin C and zinc stimulate phagocytes and lymphocytes, cells involved in the elimination of germs.

Did you know that?

  • Blackc blackc blackc and echinacea (in the form of fluid extracts to be diluted in a glass of water or orange juice), combined with probiotics, form a winning immunity cocktail, for
    accompany Lou and Valentin throughout the winter.
  • Cypress and echinacea, combined with probiotics, will be more suitable for adults in the family.
  • A “future star” of immunity: recent scientific studies have demonstrated the effectiveness of an Asian plant andrographis in the prevention of winter diseases.
Where to find Vitamin C?

Top 5 fruits richest in vitamin C

  • Cassis: 200 mg/100 g
  • Kiwi: 80 mg/100g
  • Papaya: 64 mg/100 g
  • Lemon/Orange: 52 mg/100g
  • Mango: 44 mg/100 g

Top 5 vegetables richest in vitamin C

  • Raw and cooked peppers: 120 mg/100 g
  • Black radish: 100 mg/100g
  • Broccoli – Brussels sprouts: 60 mg/100g
  • Raw red cabbage and white cabbage: 57 mg/100 g
  • Raw cress: 60 mg/100 g
Where to find zinc?

Top 5 most zinc-rich vegetables

  • Wheat germs: 16 mg/100 g
  • Oysters: 9.8 mg/100 g
  • Beef: 6.2 mg/100 g
  • Liver: 6.1 mg/100 g
  • Cocoa: 5.6 mg/100 g

Pamper their vitamin D:

In addition to its action on calcium assimilation and fixation, vitamin D also plays a key role in the immune response. Vitamin D deficiencies are more common in winter because this vitamin is partly synthesized from the sun’s rays on the skin.

Where to find vitamin D?

Top 5 Foods Source Vitamin D

  • Cod liver oil: 200g/100g
  • Fatty fish (salmon, herring, sardines, mackerel): between 8 and 20g/100g
  • Margarine: 10g/100g
  • Egg yolk: 5g/100g
  • Livers (heifer, lamb): 1g/100g

The diet covers only 20% of the necessary vitamin D intakes. A
supplementation will be required.

How can we not succumb to the stroke of seasonal depression?

“I’m depressed, every year it’s the same at that time. I’m asleep all the time,
I do not want anything, I am irritable and throws myself on the sweets, result I take 3 kg all
winters!”

Here are my micro-nutritionist’s tips:

Don’t worry about it. In spring and summer, you carry yourself like a charm. Your
symptoms are known: it is a seasonal depression in relation to a
biological clock disturbance (overproduction of melatonin, the hormone
sleep), due to a decrease in the intensity and duration of sunlight during the
autumn and winter months.
Fill up on serotonin, it’s the “serenity hormone” that plays a particular
irritability, stress tolerance and sugary compulsions.

To revive serotonin, which drops in the late afternoon, make a snack with:
  • dairy (dairy or vegetable product),
  • dried fruits (dates, apricots, figs, nuts, almonds…),
  • or even wholemeal bread or cereal with a dark chocolate bar.
  • Prefer omega 3s because they are used to smooth out the neural membranes by
    eating oily fish and rapeseed and walnut oils.
The micro-nutritional boost:

a specific dietary product containing tryptophan, a precursor to serotonin, may be recommended.

Wellness tips:

  • Open the curtains to allow as much light as possible
  • Do physical activity outdoors
  • Use a dawn simulator to enjoy the benefits of light therapy, at least 30 minutes a day

Your special SMOOTHIE POIRE-CASSIS immunity menu:

  • MIX A PLAIN YOGHURT WITH BLACKCURRANT BERRIES OR, IF NOT BLACKCURRANT COULIS AND A PEAR
  • CEREAL BREAD WITH A BUTTER LICHETTE
  • EGG SHELL
  • LEMON TEA
  • DUO OF ROASTED RED AND YELLOW PEPPERS WITH GARLIC AND OLIVE OIL
  • VEAL LIVER WITH RASPBERRY VINEGAR, BROCCOLI GRATIN AND POLENTA
  • A SALAD OF ORANGES AND KIWIS WITH STAR ANISE

If you are intolerant to dairy products, put a soy yoghurt on the line

  • DATES STUFFED WITH WALNUTS
  • WATERCRESS SOUP/POTATOES AND FRESH GOAT CHEESE
  • WARM CORAL LENTIL SALAD WITH SMOKED TROUT AND CORIANDER
  • CRUMBLE POMMES-CASSIS
  • COMFORT-COLD TEA

Are you ready for winter?

  1. Mention a plant that stimulates immune defenses?
  2. Which fruit contains the most vitamin C?
  3. Which vegetable contains the most vitamin C?
  4. What immunostimulating vitamin is synthesized by the sun?
  5. How can we help the intestinal flora to defend ourselves better?
  6. What is the cause of seasonal depression?

If you would like to benefit from an individualised advice for a winter in good shape, do not hesitate to call the MEI on 08 10 00 43 36 to get the contact information of a micro-nutrition specialist near you.

THIS DOSSIER WAS DEVELOPED BY DR. LAURENCE BENEDETTI, A GRADUATE IN NUTRITION AND MICRONUTRITION.

Arnaud.

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