Change of season: how to boost your immune system?

Summary: Change of season: how to boost your immune system?

The discussion between Frédéric Bisson and Lynn Goneau focuses on tips for boosting the immune system, especially in autumn. Sport is essential to stimulate circulation and support immunity, and even a simple walk can help. Quality sleep (around 8 hours) is crucial to allow the body to regenerate and fight infection.

Several vitamins and minerals play a key role: vitamin C, which helps fight viruses and bacteria, should be taken with a meal, preferably in the morning; vitamin D, also known as the "sunshine vitamin", protects against infection and improves mood; and zinc, important for immunity, is recommended in the evening without caffeine. Lynn Goneau also stresses the importance of a diet rich in citrus fruits, avocados, mushrooms and ginger, the latter having antibacterial and antimicrobial properties.

Finally, she mentions Holizen's Miviton range of supplements, particularly beneficial for athletes and for boosting immunity in general. These practices, combined with a healthy routine, optimize the body's defenses.

1) The importance of movement for immunity

Sport stimulates circulation and strengthens the immune system. Simple activities such as walking, even indoors, are beneficial, especially during the colder months.

2) Sleep: key to immune regeneration

A good night's sleep, ideally 8 hours a night, enables the body to produce hormones essential for fighting infection and maintaining good general health.

3) Essential vitamins for a strong immune system

Vitamin C helps destroy viruses and bacteria, vitamin D protects against infection and improves mood, and zinc supports immunity, provided you take them at the right times of day.

4) Diet and immunity: key foods

A diet rich in citrus fruits, avocados, mushrooms, ginger and other superfoods naturally boosts the body's defenses and helps prevent common illnesses such as the common cold.

5) The benefits of immunity supplements

Supplements such as Holizen's Miviton range range can offer additional support, particularly for athletes or those who want to improve recovery, combat fatigue, and boost their immune system.

About the author

Lynn Goneau, Certified Naturopath

Specialized in :

• Digestive health
• Hormonal health
• Stress and fatigue
• Memory and concentration
• Weight management

Frédéric Bisson, radio host at 104.7 FM

Radio host at 104.7 FM on the Cogeco network. Frédéric Bisson has hosted L'Outaouais Maintenant from 3 to 5 p.m. every weekday since February 27, 2023.

Transcription

Frédéric Bisson - Host 104.7FM: 

It's been almost two months since we came back to work after the summer vacations. We had a long break, but now it's a stretch until Christmas. Our days are busy. There's a change of season. Maybe we're feeling weaker, always on the verge of the flu or a little cold. How do you boost your immune system? I talk to Lynn Goneau, a columnist on the show. She's a naturopath working at La Boite à Grains. Hello Lynn Goneau.

Lynn Goneau - Naturopath of La Boite à Grains:

Hello Fred.

Frédéric Bisson - Host 104.7FM:

The first thing you're going to talk about is getting moving through sport.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, because that's really the most important thing, because when you move, you activate your whole circulation, you allow your immune system to function better. I know it's a lot easier in summer. Then, with the cold weather coming on, you have to be a little more creative. Yes, it can be as easy as going for a walk all bundled up, or it can be, you know, on a rainy day, a walk to the mall for a little window shopping.

Frédéric Bisson - Radio host 104.7FM:

We forget it, but yes, it's walking. Likewise, the Gatineau walks are quite large.

Lynn Goneau - Naturopath of La Boite à Grains:

You can join a sports club. Then there's the latest craze, the pickleball club.

Frédéric Bisson - Radio host 104.7FM:

Everyone wants me to start.

Lynn Goneau - Naturopath of La Boite à Grains:

I know, I think I have to find the time to try it too. It's all the rage. Yes. And you don't really need to run a marathon, because overtraining can be just as damaging as being sedentary. It's really a question of consistency and regularity rather than intensity.

Frédéric Bisson - Radio host 104.7FM:

And sleep too. It's important to get a good night's sleep, and always try to get 8 hours of sleep.

Lynn Goneau - Naturopath of La Boite à Grains:

It's great because when you get a good night's sleep, that's when your brain secretes hormones that fight disease and infection.

Frédéric Bisson - Radio host 104.7FM:

There are vitamins that are also important for immunity and the immune system, such as the famous vitamin C.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, everyone knows it, because it helps destroy viruses and bacteria, and that's important. Frédéric, always remember to take it with a meal for better absorption, and preferably in the morning, because it can really stimulate and prevent people who have trouble sleeping. It's excellent before or after sport, and never take it at the same time as vitamin B, as they can cancel each other out.

It's often found in citrus fruits, kiwis, broccoli, peppers and leafy vegetables, my favorite being arugula.

Frédéric Bisson - Host 104.7FM:

Vitamin D, of course, that's also the sunshine vitamin.

Lynn Goneau - Naturopath of La Boite à Grains:

The sunshine vitamin should be taken with a meal to make it more absorbable. It stimulates the little soldiers. The front-line soldiers who protect against invaders, it's known to improve your energy and mood. It's found in avocados, oily fish such as salmon, eggs and even mushrooms.

Frédéric Bisson - Host 104.7FM:

For immunity, the immune system, there are foods that are rich in zinc. I have no idea what that is.

Lynn Goneau - Naturopath of La Boite à Grains:

A mineral. Zinc, it's ideal to take it in the evening before bedtime because it can interact with other vitamins, and don't forget not to take it with caffeine because caffeine will reduce the absorption of quite a few supplements. You have to be careful when you take minerals and vitamins: don't take them in the morning with a cup of coffee on an empty stomach. Zinc can be found in red meat, poultry, fish and seafood. It can also be found in cheese and sprouted cereals. You've got pumpkin seeds. Nuts and mushrooms mean you'll find it just about everywhere. It's important to eat them.

Frédéric Bisson - Host 104.7FM:

And you, you really like ginger.

Lynn Goneau - Naturopath of La Boite à Grains:

Ginger yes, indeed, it's my favorite winter root, either taken as a tablet or simply you can take the root as such make herbal teas with it or put some in your diet. It's excellent. Frédéric for circulation and is antibacterial, anti-fungal and antimicrobial. So you can use it to protect against the flu, or you can use it as a cure during the flu. I often say, Fred, that when things aren't going well, a nice ginger tea will help you get through everything. It'll help you get through it.

Frédéric Bisson - Radio host 104.7FM:

I put some in my supper, then I don't know, it seems to be better when there's ginger.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, I even encourage people to take a ginger bath. You put roots in the bath. Yes, I do. And it penetrates the skin much more quickly.

Frédéric Bisson - Host 104.7FM:

It's good. I'd like to take chicken broth baths, because broths are also good for the immune system.

Lynn Goneau - Naturopath of La Boite à Grains:

Boiling water is excellent. It really helps boost your immune system.

Frédéric Bisson - Host 104.7FM:

A pork knee broth, I've done that before. Well, you have to season it. Let's put it this way.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, yes, yes. But when you buy it already made, there's some La Boite à Grains frozen. You can buy either the beef or the chicken or the pho. It's delicious. It's really good.

Frédéric Bisson - Host 104.7FM:

Excellent. You have a solution with supplements if we want to get through the season and boost our immune system.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, the Miviton line from Holizen. This Quebec company has been on the market for 20 years. I like that. When it's local, Miviton is a tonic that brings mental and physical benefits. It protects the immune system. It's great for sports enthusiasts who need a performance boost or to improve recovery. It helps combat fatigue and the effects of stress. It's a liquid that's easy to take, so you can add it to your smoothie in the morning. There are two star products Miviton Plus energy and focus. There's also one for kids called Miviton Kids Immunity and well-being.

Frédéric Bisson - Host 104.7FM:

We can see you at La Boite à Grains. It's always Tuesday.

Lynn Goneau - Naturopath of La Boite à Grains:

Every Tuesday from 12 p.m. to 5 p.m. I'm on the floor to meet people and the other days I'm in a private booth. So if you want to make an appointment with me.

Frédéric Bisson - Host 104.7FM:

Yes, we'll go to the website and we'll find your contact details because you're a naturopath, it's important to remember that. Have a good week.