{"id":28661,"date":"2024-10-07T08:06:00","date_gmt":"2024-10-07T06:06:00","guid":{"rendered":"https:\/\/astrea-apotheke.ch\/?p=28661"},"modified":"2024-12-30T01:05:37","modified_gmt":"2024-12-29T23:05:37","slug":"renforcer-le-systeme-immunitaire","status":"publish","type":"post","link":"https:\/\/astrea-apotheke.ch\/fr\/renforcer-le-systeme-immunitaire\/","title":{"rendered":"Renforcer le syst\u00e8me immunitaire"},"content":{"rendered":"

Renforcer le syst\u00e8me immunitaire<\/h1>\r\n\r\n\r\n

Un syst\u00e8me immunitaire affaibli combat moins facilement les agents pathog\u00e8nes, augmentant ainsi la vuln\u00e9rabilit\u00e9 aux maladies. La bonne nouvelle: le syst\u00e8me immunitaire peut \u00eatre influenc\u00e9 positivement par des mesures li\u00e9es au style de vie.<\/em><\/p>\r\n\r\n\r\n

<\/div>

Text:<\/strong><\/p>

Dr. Med. Lydia Unger-Hunt<\/a><\/p>

<\/p><\/div><\/div>\r\n\r\n\r\n

\"\"<\/figure><\/div><\/div>\r\n\r\n\r\n\r\n

Si vous vous sentez souvent fatigu\u00e9 ou abattu, que vous ne parvenez pas \u00e0 vous concentrer comme d\u2019habitude et que vous semblez attraper tous les germes infectieux qu\u2019offrent des transports en commun bond\u00e9s, un syst\u00e8me immunitaire affaibli pourrait \u00eatre \u00e0 l\u2019origine de cette situation.
Les causes sont multiples. Une immunod\u00e9ficience cong\u00e9nitale repose sur un d\u00e9faut g\u00e9n\u00e9tique et est heureusement tr\u00e8s rare. Des maladies sous-jacentes telles que les infections ou le cancer peuvent \u00e9galement avoir un impact sur le syst\u00e8me immunitaire. De plus, nos d\u00e9fenses fonctionnent un peu plus lentement \u00e0 mesure que nous vieillissons. Mais, dans de nombreux cas, il s\u2019agit simplement d\u2019un mode de vie malsain qui alt\u00e8re les performances du syst\u00e8me immunitaire: une consommation (trop) fr\u00e9quente d\u2019alcool et de nicotine, un stress (permanent), trop peu d\u2019exercice, un sommeil perturb\u00e9 ou une alimentation pauvre en nutriments.<\/p>\r\n\r\n\r\n\r\n

Un meilleur sommeil, moins de stress<\/h2>\r\n\r\n\r\n\r\n

A l\u2019inverse, cela signifie aussi que nous pouvons nous m\u00eames renforcer nos d\u00e9fenses immunitaires (surtout en vieillissant!).
Pendant le sommeil, par exemple, le cerveau \u00e9limine non seulement tous les produits de d\u00e9composition dont il n\u2019a plus besoin via le syst\u00e8me lymphatique (\u00e9vacuation des d\u00e9chets du cerveau), mais le nombre de cellules de d\u00e9fenses naturelles augmente \u00e9galement pendant cette phase de repos nocturne. Si le sommeil ne se d\u00e9roule pas comme pr\u00e9vu, des substances v\u00e9g\u00e9tales douces peuvent aider: les pr\u00e9parations \u00e0 base de val\u00e9riane, de lavande et de passiflore ont un effet calmant et favorisent ainsi le sommeil, tandis que la m\u00e9latonine aide \u00e0 r\u00e9guler le rythme jour\/nuit.
Tout stress n\u2019est pas automatiquement n\u00e9gatif, mais celui qui se surm\u00e8ne ne fait pas de bien \u00e0 ses d\u00e9fenses immunitaires \u2013 car les hormones lib\u00e9r\u00e9es en cas de stress, comme le cortisol, r\u00e9priment le syst\u00e8me immunitaire. La m\u00e9ditation ou le yoga sont recommand\u00e9s pour se recentrer sur soi-m\u00eame.<\/p>\r\n\r\n\r\n\r\n

Plus d\u2019activit\u00e9 physique, une alimentation plus saine<\/h2>\r\n\r\n\r\n\r\n

Cela peut para\u00eetre banal \u2013 limite clich\u00e9, mais n\u2019a rien perdu de sa pertinence : une activit\u00e9 physique suffisante et une alimentation \u00e9quilibr\u00e9e sont deux des piliers les plus importants pour renforcer les d\u00e9fenses immunitaires. Commen\u00e7ons par l\u2019exercice physique: les sports d\u2019endurance comme la marche ou la natation sont les plus appropri\u00e9s. L\u2019activit\u00e9 musculaire douce stimule non seulement le c\u0153ur et les vaisseaux sanguins, mais aussi le syst\u00e8me immunitaire, et contribue ainsi \u00e0 le maintenir \u00aben forme\u00bb. En outre, le sport permet de r\u00e9duire les hormones de stress. Attention: ne pas oublier les phases de r\u00e9cup\u00e9ration, afin que les muscles et le syst\u00e8me immunitaire puissent bien se remettre de cette stimulation.
Quant \u00e0 l\u2019alimentation, elle doit \u00eatre aussi vari\u00e9e et color\u00e9e que possible, avec beaucoup de l\u00e9gumes frais, de fruits, de c\u00e9r\u00e9ales compl\u00e8tes, de poisson gras et de l\u00e9gumineuses. Ceux qui ont du mal \u00e0 suivre ces recommandations, devraient au moins veiller \u00e0 compl\u00e9ter un r\u00e9gime alimentaire moins bon avec les micronutriments appropri\u00e9s: la vitamine C et le zinc, par exemple, jouent un r\u00f4le essentiel dans le bon fonctionnement des cellules immunitaires, mais aussi le s\u00e9l\u00e9nium, le calcium, le cuivre, la vitamine A, B2 et B12, la vitamine D ainsi que E y contribuent. Et autre astuce: pour soutenir sp\u00e9cialement la muqueuse de l\u2019appareil respiratoire dans sa lutte quotidienne contre les intrus de toutes sortes, la biotine et la niacine sont id\u00e9ales.<\/p>\r\n\r\n\r\n\r\n

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L\u00e9gumes et fruits: en consommer davantage,<\/h2>\r\n\r\n\r\n\r\n

Soyons honn\u00eates: rare sont les personnes qui parviennent \u00e0 respecter les directives de l\u2019Organisation mondiale de la sant\u00e9 qui pr\u00e9conise de consommer 400 grammes de fruits et l\u00e9gumes par jour (soit 5 portions de 80 grammes chacune). Mais cela ne devrait emp\u00eacher personne de faire de petits changements dans son alimentation: une pomme ou une banane \u00e0 la place des biscuits pendant la pause, remplacer de temps en temps les chips du soir par des b\u00e2tonnets de l\u00e9gumes ou essayer de nouvelles recettes avec plus de l\u00e9gumes. Ce n\u2019est pas la perfection qui compte, mais le progr\u00e8s!<\/p>\r\n<\/div>\r\n<\/div>\r\n\r\n\r\n","protected":false},"excerpt":{"rendered":"

Un syst\u00e8me immunitaire affaibli combat moins facilement les agents pathog\u00e8nes, […]<\/p>\n","protected":false},"author":29,"featured_media":28605,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[774],"tags":[],"class_list":["post-28661","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-systeme-immunitaire-allergies"],"acf":[],"yoast_head":"\nRenforcer le syst\u00e8me immunitaire - Astrea Aptheke<\/title>\n<meta name=\"description\" content=\"Renforcez votre syst\u00e8me immunitaire gr\u00e2ce \u00e0 des conseils simples sur l'alimentation, l'exercice et le sommeil.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/astrea-apotheke.ch\/fr\/renforcer-le-systeme-immunitaire\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Renforcer le syst\u00e8me immunitaire - Astrea Aptheke\" \/>\n<meta property=\"og:description\" content=\"Renforcez votre syst\u00e8me immunitaire gr\u00e2ce \u00e0 des conseils simples sur l'alimentation, l'exercice et le sommeil.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/astrea-apotheke.ch\/fr\/renforcer-le-systeme-immunitaire\/\" \/>\n<meta property=\"og:site_name\" content=\"Astrea Aptheke\" \/>\n<meta property=\"article:published_time\" content=\"2024-10-07T06:06:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-29T23:05:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/astrea-apotheke.ch\/wp-content\/uploads\/2024\/10\/Immunsistem_AdobeStock_230864058-Kopie.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Dr. Med. 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