Summary: How to boost your immune system before winter?
To strengthen the immune system before winter, naturopath Lynn Goneau recommends a diet rich in vitamin C, vitamin D, zinc, probiotics and ginger. She insists on a healthy lifestyle: outdoor activities to stimulate circulation and improve sleep, good hydration and maintaining adequate indoor humidity (30-50%).
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:
Maybe you've been spending too much time outdoors, whether it's hunting or maybe going for a walk. It's not easy. Sometimes it helps us to develop a little, a little, something wrong with the immune system. So it's important to strengthen it before winter arrives, before we see the first snowflakes. We talk to Lynn Goneau naturopath at La Boite à Grains. For me, it's important to strengthen my immune system, so far so good. But I usually get colds all the time at this time of year, so knock on wood, but you're going to help us strengthen it.
Lynn Goneau - Naturopath of La Boite à Grains:
Yes, precisely for this winter, because in the end, the immune system is the guardian that protects us against all viruses and bacteria. Our body can't always defend itself properly. That's why it's important to strengthen it with food and a good lifestyle.
Frédéric Bisson - Radio host 104.7FM:
We'll talk about that. There are also supplements. You've chosen five foods to eat.
Lynn Goneau - Naturopath of La Boite à Grains:
In fact, the first one we all know about is vitamin C. Vitamin C is important because the body doesn't make it, and then it can't store it. So it's really important to consume it regularly. Yes, it's easy in summer because we always have fresh fruit. It's easy to eat. But in winter, you really have to make an effort. You can find it in abundance in red peppers, kiwis, especially kiwis, oranges, strawberries, if you take it as a supplement, not recommended on an empty stomach, because it can irritate the stomach, and then in too large quantities it can cause diarrhea. Ok, so that's it, it's preferable to take it with meals. It's better for absorption.
Frédéric Bisson - Radio host 104.7FM:
Well, vitamin D is important too.
Lynn Goneau - Naturopath of La Boite à Grains:
It plays a key role, a very key role in helping to fight infections. Actually, it's not really a vitamin, is it? It's a hormone that your body makes when your skin is exposed to the sun. So, from November to April, you're not really exposed to the sun unless you go to the south, which some lucky people do. So we have to consume it every day in food form. It's found in salmon, sardines and mushrooms, and it's important to combine it with a meal to ensure better absorption.
Frédéric Bisson - Radio host 104.7FM:
You often talk about zinc and its importance.
Lynn Goneau - Naturopath of La Boite à Grains:
Zinc is a mineral that is essential for the production of white blood cells. These are the little soldiers that will defend you. Foods rich in zinc include oysters, pumpkin seeds, legumes and dairy products. When you take it within 24 hours of the onset of a cold, you can really shorten its duration. Okay, it's important not to take it on a daily basis for more than three months to really avoid unbalancing other mineral intakes.
Frédéric Bisson - Radio host 104.7FM:
Probiotics also help strengthen the immune system before winter.
Lynn Goneau - Naturopath of La Boite à Grains:
Yes, because we all agree that about 70% of your immune cells are in the intestine. So it's important to strengthen it. You can easily find it in yogurt, kefir, miso and sauerkraut. You can also take it in tablet form.
Frédéric Bisson - Host 104.7FM:
And still your ginger.
Lynn Goneau - Naturopath of La Boite à Grains:
I love ginger. Yes, because ginger is really antibacterial. Antifungal, antimicrobial, anti-inflammatory. It reduces muscle pain. It warms up, activates circulation. Stimulates the immune system. I take it regularly. It's not difficult. You can take the root. You can cut it, put it in your food, in your favorite dishes. You can take it in capsules. You can even take it in herbal tea.
Frédéric Bisson - Host 104.7FM:
Yes, and it's true that it's warming.
Frédéric Bisson - Host 104.7FM:
The lifestyle to prepare our immune system, we need to get outside a bit.
Lynn Goneau - Naturopath of La Boite à Grains:
It's important to spend time outdoors, whether it's a walk or a day of hiking, because the fresh air will strengthen your immune system. It's also good for restful sleep and physical activity. Promote good blood circulation. It's very important. It allows your immune cells to do their job of defending you by default. We tend to do less in winter than in summer. Always go to a sports center. There are indoor pools. You can even buy a stationary bike.
Frédéric Bisson - Radio host 104.7FM:
Stay hydrated too. It's important.
Lynn Goneau - Naturopath of La Boite à Grains:
It's not just hydration when you drink water during the day, but it's also important to keep a good level of humidity in the house, the heating. There's a tendency to lower humidity levels. According to Health Canada, the humidity level in a house should be between 30 and 50% at all times. You can measure this with a small hydrometer, which isn't very expensive.
Frédéric Bisson - Host 104.7FM:
Well, that's diet and lifestyle stuff, but there's also a solution with supplements.
Lynn Goneau - Naturopath of La Boite à Grains:
Yes, there's one in particular from Land Art, a Canadian company with their factories in Quebec. I like it when it's local. They have liquid vitamin C and they have vitamin D drops. These are natural supplements in liquid form. So that means easy to consume. Because a liquid is easier to digest. It's easier to absorb. The action is faster. The absorption rate is even higher. It's excellent for young children. Elderly people who may have difficulty swallowing capsules, tablets or capsules. Liquid supplements are easy to drink or even incorporate into food.
Frédéric Bisson - Host 104.7FM:
Excellent Lynn, you can recommend this and lots of other products when we come to see you.
Lynn Goneau - Naturopath of La Boite à Grains:
Yes, every Tuesday at La Boite à Grains in Gatineau, on Gréber, from 12 p.m. to 5 p.m. or in private consultation.
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