{"id":24350,"date":"2022-11-22T10:00:22","date_gmt":"2022-11-22T09:00:22","guid":{"rendered":"https:\/\/www.medoucine.com\/blog\/?p=24350"},"modified":"2026-04-08T18:20:26","modified_gmt":"2026-04-08T16:20:26","slug":"comment-optimiser-son-immunite-a-lapproche-de-lhiver","status":"publish","type":"post","link":"https:\/\/www.medoucine.com\/blog\/comment-optimiser-son-immunite-a-lapproche-de-lhiver\/","title":{"rendered":"Comment optimiser son immunit\u00e9 \u00e0 l&rsquo;approche de l&rsquo;hiver ?"},"content":{"rendered":"<p class=\"has-drop-cap\">Vous allez comprendre \u00e0 travers cet article, qu&rsquo;optimiser son immunit\u00e9 doit se faire \u00e0 travers diff\u00e9rents piliers que nous allons d\u00e9tailler&#8230;<\/p>\n<h2>La vitamine D<\/h2>\n<p>Il y a tout d\u2019abord la vitamine D. Il faut consid\u00e9rer que 80% de la population est en d\u00e9ficit voire en carence s\u00e9v\u00e8re de vitamine D. Les cons\u00e9quences d\u2019un d\u00e9ficit sur notre immunit\u00e9 sont les suivants :<\/p>\n<ul>\n<li>Allergies<\/li>\n<li>Asthme<\/li>\n<li>Pathologie auto-immune<\/li>\n<li>Rhumatismes inflammatoires<\/li>\n<li>Infections<\/li>\n<\/ul>\n<p>Il est donc indispensable de doser la vitamine D m\u00eame si ce bilan n\u2019est plus rembours\u00e9 par la s\u00e9curit\u00e9 sociale. Votre \u00e9tat de \u00ab\u00a0bonne sant\u00e9\u00a0\u00bb en d\u00e9pend.<\/p>\n<p>Elle va avoir comme r\u00f4le de<strong> moduler notre syst\u00e8me immunitaire et de moduler notre inflammation.<\/strong><\/p>\n<div style=\"width: 588px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"\" src=\"https:\/\/www.medoucine.com\/blog\/\/wp-content\/uploads\/2022\/10\/pexels-lukas-rychvalsky-671549-scaled.jpg\" alt=\"Comment optimiser son immunit\u00e9 \u00e0 l'approche de l'hiver ?\" width=\"578\" height=\"867\" \/><p class=\"wp-caption-text\">Pexels<\/p><\/div>\n<div class=\"m-spin\">\n<p class=\"m-spin__text\"><strong>Boostez votre immunit\u00e9 naturellement gr\u00e2ce \u00e0 la micro-nutrition<\/strong><\/p>\n<p class=\"m-spin__text\">La micro-nutrition permet d\u2019optimiser votre syst\u00e8me immunitaire en agissant sur vos besoins nutritionnels sp\u00e9cifiques. Prenez rendez-vous avec un <a class=\"m-spin__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.medoucine.com\/consultations\/se-soigner\/micronutrition\/montpellier\/tous-publics\/a-domicile-ou-cabinet?utm_source=medoucine_blog_B2C&amp;utm_medium=article_blog&amp;utm_campaign=spin_seo\">Praticien en micro-nutrition \u00e0 Montpellier<\/a>, un <a class=\"m-spin__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.medoucine.com\/consultations\/se-soigner\/micronutrition\/nantes\/tous-publics\/a-domicile-ou-cabinet?utm_source=medoucine_blog_B2C&amp;utm_medium=article_blog&amp;utm_campaign=spin_seo\">Praticien en micro-nutrition \u00e0 Nantes<\/a> ou un <a class=\"m-spin__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.medoucine.com\/consultations\/se-soigner\/micronutrition\/rennes\/tous-publics\/a-domicile-ou-cabinet?utm_source=medoucine_blog_B2C&amp;utm_medium=article_blog&amp;utm_campaign=spin_seo\">Praticien en micro-nutrition \u00e0 Rennes<\/a> pour une approche personnalis\u00e9e.<\/p>\n<p class=\"m-spin__text\">Vous souhaitez b\u00e9n\u00e9ficier des bienfaits de la micro-nutrition ? Trouvez des <a class=\"m-spin__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.medoucine.com\/consultations\/se-soigner\/micronutrition\/autour-de-moi?utm_source=medoucine_blog_B2C&amp;utm_medium=article_blog&amp;utm_campaign=spin_seo\">Praticiens en micro-nutrition pr\u00e8s de chez vous<\/a> pour vous accompagner vers un hiver en pleine forme.<\/p>\n<\/div>\n<h2>L&rsquo;intestin<\/h2>\n<p>Ensuite, il va falloir chouchouter son syst\u00e8me digestif. Et oui, sachez que 70% de notre immunit\u00e9 se forge gr\u00e2ce \u00e0 notre microbiote. Vous comprendrez donc l\u2019importance d\u2019avoir <strong>un microbiote diversifi\u00e9 pour permettre \u00e0 notre syst\u00e8me immunitaire d\u2019\u00eatre tout autant diversifi\u00e9.<\/strong> Un microbiote en dysbiose ne permettra pas d\u2019optimiser notre immunit\u00e9.<\/p>\n<p>De plus, une dysbiose intestinale favorise l\u2019inflammation chronique dite de bas grade, ce qui aura pour cons\u00e9quence que le syst\u00e8me immunitaire sera toujours en activit\u00e9 pour lutter contre cette inflammation.<\/p>\n<p>Pour optimiser votre syst\u00e8me digestif, il va falloir\u00a0:<\/p>\n<ul>\n<li>Manger des aliments \u00e0 charge glyc\u00e9mique bas<\/li>\n<li>Manger des l\u00e9gumes, des fruits<\/li>\n<li>Manger des fibres tel que l\u00e9gumineuses \/ riz complets \/ pain complet ou int\u00e9gral<\/li>\n<li>Privil\u00e9gier les viandes blanches et les poissons gras<\/li>\n<li>Privil\u00e9gier les fili\u00e8res courtes et cuisiner soit m\u00eame<\/li>\n<li>Limiter les sucres<\/li>\n<li>Limiter la nourriture industrielle<\/li>\n<li>Limiter l\u2019alcool<\/li>\n<li>Savoir g\u00e9rer son stress<\/li>\n<\/ul>\n<h2>Le stress<\/h2>\n<p>Le stress est<strong> tr\u00e8s agressif pour notre microbiote et affaiblit \u00e9norm\u00e9ment notre syst\u00e8me immunitaire.<\/strong><\/p>\n<p>Le proc\u00e9d\u00e9 est le suivant\u00a0:<\/p>\n<p>Lors d\u2019un stress, il y a une augmentation du cortisol et une diminution des d\u00e9fenses contre les cellules infect\u00e9es et lorsque le stress perdure sur le long terme, il y a un risque de diminution trop importante du cortisol, ce qui a pour cons\u00e9quence une augmentation de l\u2019inflammation et des allergies.<\/p>\n<p>Beaucoup de techniques existent pour apprendre \u00e0 g\u00e9rer son stress\u00a0:<\/p>\n<ul>\n<li>M\u00e9ditation<\/li>\n<li>Coh\u00e9rence cardiaque<\/li>\n<li>Sophrologie<\/li>\n<li>Auto-hypnose<\/li>\n<li>&#8230;<\/li>\n<\/ul>\n<div style=\"width: 696px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"\" src=\"https:\/\/www.medoucine.com\/blog\/\/wp-content\/uploads\/2022\/10\/pexels-spencer-selover-775417-1-scaled.jpg\" alt=\"Comment optimiser son immunit\u00e9 \u00e0 l'approche de l'hiver ?\" width=\"686\" height=\"458\" \/><p class=\"wp-caption-text\">Pexels<\/p><\/div>\n<h2>Les micronutriments<\/h2>\n<p>Il va falloir optimiser certains micronutriments qui jouent un r\u00f4le dans la modulation de notre immunit\u00e9.<\/p>\n<h3>Le zinc<\/h3>\n<p>Il permet de <strong>multiplier les cellules immunitaires et de fabriquer des anti-corps,<\/strong> il a une action anti-virale et permet de faire diminuer les \u00ab mol\u00e9cules \u00bb de l\u2019inflammation. O\u00f9 trouve-t-on le zinc\u00a0? :<\/p>\n<ul>\n<li>Viande<\/li>\n<li>Fruits de mer<\/li>\n<li>Poisson<\/li>\n<\/ul>\n<p>Attention, il fait partie des min\u00e9raux les plus mal assimil\u00e9s.<\/p>\n<h3><strong>La glutamine <\/strong><\/h3>\n<p>Elle est le <strong>carburant de nos cellules immunitaires.<\/strong> Elle sera surconsomm\u00e9e en cas d\u2019infection pour permettre une meilleure cicatrisation.<\/p>\n<h3>La vitamine E<\/h3>\n<p>Elle permet de <strong>soutenir les membranes de nos cellules immunitaires et stimule la production d\u2019anti-corps.<\/strong> O\u00f9 trouve-t-on de la vitamine E ?<\/p>\n<ul>\n<li>Huile de germe de bl\u00e9<\/li>\n<li>Graines de tournesol<\/li>\n<li>Noisettes<\/li>\n<li>Avocat<\/li>\n<li>Noix<\/li>\n<li>Huile d\u2019olive<\/li>\n<li>Sardines<\/li>\n<\/ul>\n<h3>La vitamine C<\/h3>\n<p>Elle est <strong>protectrice<\/strong> de notre syst\u00e8me immunitaire :<\/p>\n<ul>\n<li>Am\u00e9liore l\u2019effet barri\u00e8re<\/li>\n<li>Augmente la destruction des pathog\u00e8nes<\/li>\n<li>Aide \u00e0 la production de produits toxiques pour la destruction des virus<\/li>\n<li>Renforce l\u2019immunit\u00e9 acquise<\/li>\n<\/ul>\n<p>On trouve de la vitamine C dans :<\/p>\n<ul>\n<li>les fruits rouges<\/li>\n<li>les agrumes<\/li>\n<li>les fruits exotiques<\/li>\n<li>le poivron crus<\/li>\n<li>les brocolis et choux<\/li>\n<\/ul>\n<p>C\u2019est une vitamine qui se d\u00e9grade vite donc consommer les aliments frais et peu cuits.<\/p>\n<div style=\"width: 591px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"\" src=\"https:\/\/www.medoucine.com\/blog\/\/wp-content\/uploads\/2022\/10\/pexels-nadi-lindsay-3768323-scaled.jpg\" alt=\"Comment optimiser son immunit\u00e9 \u00e0 l'approche de l'hiver ?\" width=\"581\" height=\"813\" \/><p class=\"wp-caption-text\">Pexels<\/p><\/div>\n<h3>La vitamine B12<\/h3>\n<p>C&rsquo;est une vitamine moins connues, mais indispensables. Elle a un r\u00f4le dans la <strong>production de notre arm\u00e9e immunitaire<\/strong> et dans la production d\u2019anti-corps.<\/p>\n<p>La vitamine B12 se trouve essentiellement dans les produits animaux. Si vous \u00eates v\u00e9g\u00e9tariens ou v\u00e9g\u00e9taliens, il est important de doser sa vitamine B12 pour \u00e9viter les carences et d\u2019en consommer en compl\u00e9ment alimentaire.<\/p>\n<h3><strong>Les om\u00e9ga 3<\/strong><\/h3>\n<p>Ce sont des bonnes graisses \u00e0 consommer quotidiennement. Ils permettent de <strong>moduler l\u2019inflammation.<\/strong><\/p>\n<p>Pour faire le plein d\u2019om\u00e9ga 3, il va falloir consommer plusieurs fois par semaine des petits poissons gras comme le maquereaux et les sardines. Le saumon et le foie de Morue sont \u00e0 consommer moins r\u00e9guli\u00e8rement en raison de le forte teneur en m\u00e9taux lourds.<\/p>\n<p>Les huiles de noix, de colza et de Lin devront \u00e9galement \u00eatre au rdv.<\/p>\n<h2>L&rsquo;activit\u00e9 physique<\/h2>\n<p>Le dernier pilier de l\u2019optimisation de l&rsquo;immunit\u00e9 se trouve dans<strong> la pratique d\u2019une activit\u00e9 physique douce.<\/strong><\/p>\n<p>Les exercices en a\u00e9robie (intensit\u00e9 mod\u00e9r\u00e9e) de moins d\u2019une 1h permettent :<\/p>\n<ul>\n<li>Une surveillance immunitaire contre les agents pathog\u00e8nes<\/li>\n<li>R\u00e9duction de l\u2019inflammation<\/li>\n<li>Diminution des hormones de stress<\/li>\n<\/ul>\n<div style=\"width: 591px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"\" src=\"https:\/\/www.medoucine.com\/blog\/\/wp-content\/uploads\/2022\/10\/pexels-evg-kowalievska-1040427-scaled.jpg\" alt=\"Comment optimiser son immunit\u00e9 \u00e0 l'approche de l'hiver ?\" width=\"581\" height=\"871\" \/><p class=\"wp-caption-text\">Pexels<\/p><\/div>\n<p>&nbsp;<\/p>\n<p>Pour r\u00e9sumer, optimiser son immunit\u00e9 est un travail au quotidien en apprenant \u00e0 mieux g\u00e9rer son stress, \u00e0 chouchouter son intestin, \u00e0 pratiquer une activit\u00e9 physique mod\u00e9r\u00e9e et \u00e0 optimiser les micronutriments dans l\u2019assiette.<\/p>\n<p>&nbsp;<\/p>\n<p>par <a href=\"https:\/\/www.medoucine.com\/consultation\/epernay\/melanie-janiszewski\/1695\"><strong>M\u00e9lanie JANISZEWSKI, praticienne en micronutrition et nutrition<\/strong> <\/a>du r\u00e9seau M\u00e9doucine.<\/p>\n<p><a href=\"https:\/\/www.medoucine.com\/\"><strong>Trouvez un praticien pr\u00e8s de chez vous sur M\u00e9doucine<\/strong>.\u00a0<\/a><\/p>\n<p><strong>\u00c0 lire aussi\u00a0:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.medoucine.com\/blog\/\/booster-son-immunite-en-automne\/\">Booster son immunit\u00e9 en automne<\/a><\/li>\n<li><a href=\"https:\/\/www.medoucine.com\/blog\/\/faites-le-plein-de-vitamine-d-pour-une-bonne-immunite\/\">Faites le plein de vitamine D pour une bonne immunit\u00e9<\/a><\/li>\n<li><a href=\"https:\/\/www.medoucine.com\/blog\/\/le-zinc-un-oligoelement-pour-renforcer-limmunite\/\">Le zinc, un oligo\u00e9l\u00e9ment pour renforcer l\u2019immunit\u00e9<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Vous allez comprendre \u00e0 travers cet article, qu&rsquo;optimiser son immunit\u00e9 doit se faire \u00e0 travers diff\u00e9rents piliers que nous allons d\u00e9tailler&#8230; La vitamine D Il y a tout d\u2019abord la vitamine D. Il faut consid\u00e9rer que 80% de la population est en d\u00e9ficit voire en carence s\u00e9v\u00e8re de vitamine D. Les cons\u00e9quences d\u2019un d\u00e9ficit sur notre immunit\u00e9 sont les suivants : Allergies Asthme Pathologie auto-immune Rhumatismes inflammatoires Infections Il est donc indispensable de doser la vitamine D m\u00eame si ce bilan n\u2019est plus rembours\u00e9 par la s\u00e9curit\u00e9 sociale. Votre \u00e9tat de \u00ab\u00a0bonne sant\u00e9\u00a0\u00bb en d\u00e9pend. Elle va avoir comme r\u00f4le de moduler notre syst\u00e8me immunitaire et de moduler notre inflammation. Boostez votre immunit\u00e9 naturellement gr\u00e2ce \u00e0 la micro-nutrition La micro-nutrition permet d\u2019optimiser votre syst\u00e8me immunitaire en agissant sur vos besoins nutritionnels sp\u00e9cifiques. Prenez rendez-vous avec [&hellip;]<\/p>\n","protected":false},"author":605,"featured_media":24585,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[163],"tags":[298,405],"class_list":["post-24350","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prevention","tag-hiver","tag-immunite"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Comment optimiser son immunit\u00e9 \u00e0 l&#039;approche de l&#039;hiver ?<\/title>\n<meta name=\"description\" content=\"\u00c0 l&#039;approche de l&#039;hiver, d\u00e9couvrez tous nos conseils pour prendre soin de votre organisme et plus particuli\u00e8rement de votre immunit\u00e9.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" 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