Immunity: Essential Habits to Stay Healthy All Year Round

When the seasons change or life gets busier, the immune system can weaken. It then becomes essential to actively take care of it. Maintaining your immunity doesn't depend on a miracle cure, but on a set of simple, effective habits to integrate into your daily life for the long term.

Here’s an overview of the habits to adopt.

1. Revisit your diet: immunity begins in the gut

A varied and balanced diet

Good dietary hygiene is the primary foundation of a strong immune system. Opt for a nutrient-rich diet, limiting ultra-processed foods. A dietitian can help you identify good practices tailored to your actual needs.

Vitamins, minerals, and antioxidants

Focus on seasonal fruits and vegetables, ideally organic and local, to maximize your intake of vitamins C, A, E, zinc, selenium, and other natural antioxidants. In the morning, start your day with two kiwis, an orange, or half a grapefruit: an immediate boost of vitamin C and energy.

Whole foods

Prioritize whole or semi-whole grains (bread, rice, pasta, etc.) which contain more fiber and micronutrients beneficial for digestion and immunity.

Omega-3s and essential fatty acids

Omega-3s play a key role in regulating inflammation. They are found in quality vegetable oils (rapeseed, flax), oilseeds (walnuts, hazelnuts, chia or flax seeds), sheep's dairy products... An omega-3 supplement can also be considered.

2. Exercise regularly, without overdoing it

Moderate and regular physical activity is a real immune booster. A daily walk of 30 to 45 minutes, at a brisk but manageable pace, is often enough to maintain vitality and improve the circulation of immune cells in the body.

3. Promote digestive balance with probiotics

A healthy gut microbiome is fundamental for immunity. You can introduce probiotics through supplements (from a pharmacy) or naturally through fermented foods: fruit kefir, raw sauerkraut, fermented yogurts, miso...

4. Manage stress and sleep: the two forgotten pillars

The role of sleep

Restorative sleep (around 8 hours per night) supports the regeneration of the immune system. Ensure you establish a regular rhythm and an environment conducive to rest.

Soothe stress

Chronic stress increases cortisol levels, which weakens natural defenses. Incorporate relaxation rituals: conscious breathing, heart coherence, meditation, yoga, or simply quiet moments without screens.

5. Support the body with natural supplements

In case of persistent fatigue or for seasonal prevention, certain supplements can help you:

• Liposomal Vitamin C
• Royal jelly or pollen
• Grapefruit seed extract (excluding medicinal treatments)
• Shiitake: a recognized immuno-modulating mushroom

👉 Discover Boost Énergie, a natural, local supplement designed from start to finish by Lisa Leber, dietitian-nutritionist:
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6. Essential oils: targeted support

Used with caution, certain essential oils are known for their antiviral power:

• Ravintsara: two drops on the wrists every morning
• Tea tree, oregano, bay laurel: one drop on half a sugar cube or in a spoon of honey

7. Hydration and homemade juices

Fresh homemade fruit and vegetable juices are true nutritional powerhouses. Add goji berries (rich in antioxidants) and oilseeds to your snacks for an intake of good fats, minerals, and fiber.

8. A kind mental and physical posture

Immunity doesn't just depend on what you consume, but also on your inner listening. Pay attention to your body's signals. Mental attitude plays a decisive role in your overall balance.

To go further

Lisa Leber also recommends royal jelly or pollen in seasonal cures.

In summary

Taking care of your immunity means taking care of yourself, every day, through simple but powerful actions. It's also a preventive approach to navigate the seasons with more serenity, energy, and clarity. Your body knows what it needs. Often, all you have to do is listen... and support it.