{"id":31580,"date":"2025-01-07T11:48:31","date_gmt":"2025-01-07T09:48:31","guid":{"rendered":"https:\/\/apotheke.astrea-bulletin.ch\/?p=31580"},"modified":"2025-01-07T11:55:26","modified_gmt":"2025-01-07T09:55:26","slug":"systeme-immunitaire","status":"publish","type":"post","link":"https:\/\/astrea-apotheke.ch\/fr\/systeme-immunitaire\/","title":{"rendered":"Syst\u00e8me immunitaire"},"content":{"rendered":"

Ce serait en fait assez simple: le stress et les maladies affaiblissent le syst\u00e8me immunitaire, tandis qu\u2019une alimentation \u00e9quilibr\u00e9e, un bon sommeil et de l\u2019exercice soutiennent nos d\u00e9fenses naturelles. Les probiotiques et les vitamines peuvent \u00e9galement jouer un r\u00f4le b\u00e9n\u00e9fique.<\/b><\/p>\n<\/div>

Fatigue constante, abattement, difficult\u00e9 de concentration, et une tendance \u00e0 attraper tous les microbes qui circulent? La mauvaise nouvelle: cela pourrait indiquer un affaiblissement du syst\u00e8me immunitaire. La bonne nouvelle: il est tout \u00e0 fait possible de soutenir son syst\u00e8me immunitaire de mani\u00e8re proactive.<\/p>\n<\/div>

\n

\u00abBoire deux litres d\u2019eau par jour aide \u00e0 prot\u00e9ger les muqueuses et \u00e0 repousser les agents infectieux.\u00bb<\/p>\n<\/blockquote>\n<\/div>

Des conseils pointus pour une bonne alimentation<\/b><\/p>\n

En premier lieu, il convient d\u2019adopter une alimentation adapt\u00e9e qui fournit au syst\u00e8me immunitaire tout ce dont il a besoin pour bien fonctionner. Concr\u00e8tement, remplissez votre liste de courses de : beaucoup de fruits et de l\u00e9gumes frais riches en vitamines A, C et E (pommes, m\u00fbres, poivrons, carottes, chou fris\u00e9), ainsi que de viande, de l\u00e9gumineuses et de produits \u00e0 base de c\u00e9r\u00e9ales compl\u00e8tes pour un apport en min\u00e9raux comme le fer, le zinc et le s\u00e9l\u00e9nium. Les poissons gras (maquereau, hareng) apportent les \u00ab bons \u00bb acides gras, tandis que l\u2019huile d\u2019olive contient des polyph\u00e9nols anti-inflammatoires. Les probiotiques comme le yaourt, le k\u00e9fir ou la choucroute soutiennent activement la flore intestinale. Une flore intestinale saine \u00e9vince les germes ind\u00e9sirables (agents pathog\u00e8nes) et joue un r\u00f4le crucial au renforcement du syst\u00e8me immunitaire.<\/p>\n

D\u2019ailleurs, ceux qui aiment les saveurs \u00e9pic\u00e9es sont clairement avantag\u00e9s: la capsa\u00efcine \u2013 une substance contenue dans les piments- combat les bact\u00e9ries, et les soi-disant \u00ab glycosides d\u2019huile de moutarde \u00bb (Glycosides d’isothiocyanate) pr\u00e9sents dans le raifort, la moutarde et le wasabi, stimulent la circulation sanguine dans les muqueuses de la bouche, du nez et de la gorge, ce qui facilite l\u2019\u00e9limination des agents pathog\u00e8nes. Pour une bonne circulation sanguine, boire suffisamment d\u2019eau (environ deux litres par jour) est \u00e9galement essentiel.<\/p>\n

Par contre, il est conseill\u00e9 de r\u00e9duire sa consommation de sucre et d\u2019alcool, et d\u2019\u00e9viter le tabac, qui est un poison pour le syst\u00e8me immunitaire. Les fumeurs, par exemple, ont moins d\u2019immunoglobulines dans le sang- des prot\u00e9ines essentielles pour la d\u00e9fense de l\u2019organisme.<\/p>\n

Faire le plein d\u2019air et de soleil<\/b><\/p>\n

Un autre conseil :sortez au grand air, m\u00eame en hiver, car la vitamine D est indispensable pour une immunit\u00e9 optimale. Bien que partiellement apport\u00e9e par l\u2019alimentation, le corps en produit une grande partie lui-m\u00eame gr\u00e2ce \u00e0 la lumi\u00e8re du soleil. De plus, les rayons ultraviolets stimulent l\u2019activit\u00e9 de certaines cellules immunitaires, appel\u00e9es lymphocytes. Comme le temps n\u2019est pas toujours de la partie sous nos latitudes, une suppl\u00e9mentation en vitamine D s\u2019av\u00e8re utile, surtout en hiver.<\/p>\n

Les sports d\u2019endurance comme la course, la natation ou le cyclisme stimulent la production de lymphocytes, qui jouent un r\u00f4le important contre les cellules infect\u00e9es par un virus. Attention toutefois \u00e0 ne pas en faire trop: un entra\u00eenement mod\u00e9r\u00e9, avec des phases de r\u00e9cup\u00e9ration suffisantes, est plus b\u00e9n\u00e9fique qu\u2019un surmenage pouvant g\u00e9n\u00e9rer l\u2019effet inverse.<\/p>\n

R\u00e9duire le stress \u2013 m\u00eame pendant les f\u00eates<\/b><\/p>\n

Trop de stress affaiblit le syst\u00e8me immunitaire, augmentant la sensibilit\u00e9 aux infections des voies respiratoires. En effet, en cas de stress chronique l\u2019organisme s\u00e9cr\u00e8te davantage de cortisol, une hormone qui, \u00e0 son tour, peut inhiber les d\u00e9fenses immunitaires. Donc m\u00eame (et peut-\u00eatre surtout) pendant les f\u00eates : pr\u00e9voir des moments de repos et de relaxation, prendre du temps pour soi – pour le bien de son syst\u00e8me immunitaire.<\/p>\n<\/div><\/div><\/div>

Info en bref<\/h2>
Le saviez-vous ? Pendant le sommeil profond, des substances appel\u00e9es \u00abcytokines\u00bb sont produites, qui r\u00e9duisent les inflammations et renforcent les d\u00e9fenses de l\u2019organisme. De plus, des cellules immunitaires sp\u00e9cifiques, appel\u00e9es \u00abcellules tueuses naturelles\u00bb, sont particuli\u00e8rement actives la nuit (elles se fixent sur les cellules corporelles infect\u00e9es par des virus et les d\u00e9truisent). Un manque de sommeil peut diminuer consid\u00e9rablement leur efficacit\u00e9.<\/div>
<\/div><\/div><\/div><\/div><\/div>

Dr. m\u00e9d. Lydia Unger-Hunt est journaliste m\u00e9dicale ind\u00e9pendante. Elle a grandi en Belgique, \u00e0 Singapour et en Afrique du Sud, et r\u00e9dige en allemand et en anglais, ou traduit depuis le fran\u00e7ais, l\u2019anglais et le n\u00e9erlandais. Elle vit avec sa famille au sud de Bruxelles.<\/p>\n<\/div>

<\/div>
\"\"<\/div><\/a><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":4,"featured_media":31568,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[774],"tags":[848,849,850,853,851,855,852,854],"class_list":["post-31580","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-systeme-immunitaire-allergies","tag-alimentation-fr","tag-gesundheit-fr-2","tag-immunsystem-fr-2","tag-sante","tag-schlaf-fr","tag-sommeil-fr","tag-sport-fr-2","tag-systeme-immunitaire"],"acf":[],"yoast_head":"\nSyst\u00e8me immunitaire - Astrea Aptheke<\/title>\n<meta name=\"description\" content=\"Renforcez votre syst\u00e8me immunitaire pendant la saison froide en mangeant sainement, en faisant de l'exercice, en dormant et en r\u00e9duisant votre stress.\" \/>\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\/systeme-immunitaire\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Syst\u00e8me immunitaire - 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