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 strengthening the immune system, especially in the fall. Exercise is essential for boosting circulation and supporting immunity, even a simple walk can help. Quality sleep (around 8 hours) is crucial to allow the body to regenerate and fight infections.

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 called "sunshine vitamin", protects against infections and improves mood; and zinc, important for immunity, is recommended in the evening without caffeine. Lynn Goneau also emphasizes the importance of a diet rich in citrus fruits, avocados, mushrooms, and ginger, the latter having antibacterial and antimicrobial properties.

She finally mentions the Miviton range of supplements from Holizen, particularly beneficial for athletes and to strengthen immunity in general. These practices, combined with a healthy routine, optimize the body's defenses.

1) The importance of the immunity movement

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

2) Sleep: key to immune regeneration

Good sleep, ideally 8 hours per night, allows the body to produce essential hormones to fight infections and maintain good overall health.

3) Essential Vitamins for a Strong Immune System

Vitamin C helps destroy viruses and bacteria, vitamin D protects against infections and improves mood, and zinc supports immunity, provided they are consumed at the right times of the day.

4) Diet and immunity: key foods

A diet rich in citrus fruits, avocados, mushrooms, ginger, and other superfoods naturally strengthens the body's defenses and helps prevent common illnesses like colds.

5) The benefits of supplements for immunity

Supplements like the Miviton range from Holizen can offer additional support, particularly for athletes or those who want to improve their recovery, combat fatigue, and strengthen their immune system.

About the author

Lynn Goneau, Qualified Naturopath

Specialized in:

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

Frédéric Bisson, radio host at 104.7 FM

Host at the 104.7 FM radio station on the Cogeco network. Frédéric Bisson hosts the show L'Outaouais Now from 3 p.m. to 5 p.m. every day of the week since February 27, 2023.

Transcription

Frederic Bisson - Host 104.7FM: 

It will be almost two months when we returned to work after the summer vacation, the routine is on board, we get along. We had a long break, but now it's a stretch until Christmas. Our days are busy. There is a change of season. We may feel weaker, always dealing with the flu, a little cold. How do you boost your immune system? I talk about it with Lynn Goneau, columnist on the show. She is a naturopath and works at La Boite à Grains. Hello Lynn Goneau.

Lynn Goneau - Naturopath La Boite à Grains:

Hello Fred.

Frederic Bisson - Host 104.7FM:

The first thing you’re going to tell us about is getting active through sport.

Lynn Goneau - Naturopath La Boite à Grains:

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

Frederic Bisson - Host 104.7FM:

We forget it, but yes, it's a walk. Same, the Gatineau promenades are quite big.

Lynn Goneau - Naturopath La Boite à Grains:

You can subscribe to a sports center. Then there is the famous big fad at the moment, the pickleball club.

Frederic Bisson - Host 104.7FM:

Everyone wants me to start.

Lynn Goneau - Naturopath La Boite à Grains:

I know, I too say to myself I have to find the time to try this. It's big fashion. Yes. Worse, you don't really need to run a marathon because overtraining can be just as damaging as being sedentary. Importance is really about consistency and regularity rather than intensity.

Frederic Bisson - Host 104.7FM:

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

Lynn Goneau - Naturopath La Boite à Grains:

This is great because when you get a good night's sleep, that's when your brain will secrete hormones that fight disease and infection.

Frederic Bisson - Host 104.7FM:

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

Lynn Goneau - Naturopath La Boite à Grains:

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

We will often find it in citrus fruits, kiwis, broccoli, peppers, leafy vegetables, my favorite is arugula.

Frederic Bisson - Host 104.7FM:

Vitamin D, obviously, also includes the sun vitamin.

Lynn Goneau - Naturopath La Boite à Grains:

The sun vitamin to take with a meal so that it is more absorbable. It will stimulate little soldiers. Those on the front line who protect against invaders, it is known to improve your energy and mood. It is found in avocados, fatty fish like salmon, eggs or even mushrooms.

Frederic Bisson - Host 104.7FM:

There are also foods that are rich in zinc for immunity, the immune system. I have no idea what that is.

Lynn Goneau - Naturopath La Boite à Grains:

A mineral. Zinc is ideal to take in the evening before bed because it can interact with other vitamins, then remember 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, vitamins, don't take them in the morning with coffee on an empty stomach. Zinc can be found in red meat, poultry, fish and seafood. It can be cheese and sprouted cereals. You have pumpkin seeds. Nuts and mushrooms mean that you find them almost everywhere. It's important to consume it.

Frederic Bisson - Host 104.7FM:

And you really like ginger.

Lynn Goneau - Naturopath La Boite à Grains:

Ginger yes, indeed, it is my favorite winter root, whether you take it in tablet form or simply you can take the root as such to make herbal teas with it or put it in your diet. It's excellent. Frédéric for circulation then is antibacterial anti fungal antimicrobial. So you can use it to protect against the flu or you can use it during a cure for the flu. I often say it Fred, when things are not going well, a nice ginger herbal tea. This will help you get through all this.

Frederic Bisson - Host 104.7FM:

I put some in my dinner, and I don't know, it seems like it's better when it has ginger.

Lynn Goneau - Naturopath La Boite à Grains:

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

Frederic Bisson - Host 104.7FM:

It's good. I would like to take chicken broth baths, because that too is good for the immune system, broths.

Lynn Goneau - Naturopath La Boite à Grains:

Boiling ones are excellent. It really helps boost your immune system.

Frederic Bisson - Host 104.7FM:

A pork knee broth, I've already made that. Okay, you need to add seasoning. We'll say it like that.

Lynn Goneau - Naturopath La Boite à Grains:

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

Frederic Bisson - Host 104.7FM:

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

Lynn Goneau - Naturopath La Boite à Grains:

Yes, the Miviton range from the Holizen company. It is a Quebec company on the market for 20 years. That, I like that. When it is local, Miviton is a tonic that provides mental and physical benefits. It is a protector for the immune system. This is very good for sports enthusiasts who need a performance boost or improve recovery. It helps fight fatigue and the effects of stress. It's a liquid that is easy to take, you can add it to your smoothie in the morning. There are two star products, the Miviton Plus energy and focus. There is one for children called Miviton Children Immunity and well-being.

Frederic Bisson - Host 104.7FM:

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

Lynn Goneau - Naturopath La Boite à Grains:

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

Frederic Bisson - Host 104.7FM:

Yes, we go to the site and we will find your contact details because you are a naturopath, you need to remember that. Have a good week.