These foods that strengthen immunity

Infections Otorhinolaryngology, digestive, pulmonary ... In spite of our natural defences, it sometimes happens that we resist badly to the aggressions and that we fall ill. This vulnerability, nurse therapist Jean-Paul Curtay explains it in three points: we are too tired, we lack certain key nutrients and finally we consume foods that benefit infectious agents. Through immuno-nutrition, he explains how to strengthen our immunity by first optimizing our diet.

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Magnesium to prevent our vulnerability

Magnesium plays a fundamental role as a "great balancer" in the face of all types of stress (thermal, chemical or psychological). In situations of stress, we mobilize a lot of attention and energy to find an answer, a solution. This explains why we are more tired and therefore more vulnerable to attacks, especially infectious. Moreover, with each stress situation (surprise effect, bad news, overwork ...), we still concommand a little more magnesium and end up missing. To improve our energy production and reduce our impact on stress, it is therefore essential to ensure good intake of magnesium.

Where to find it?

First in mineralized waters (around 100 mg per liter). They can be used for cold and hot drinks, for soups, but also for cooking food that absorbs a lot of water such as rice, other cereals and pulses. They are also found in semi-complete or complete cereals, in pulses and soybeans, in green vegetables, in oilseeds (nuts, hazelnuts, almonds ...) and in seafood.

Zinc to boost our antibodies

Zinc is the most important mineral for anti-infectious defenses. It is particularly necessary for the production of our antibodies and our white blood cells, our two main defenders. However, 80% of the population does not receive the recommended intakes of 15 mg zinc per day, and more often the elderly, who absorb it less well than the others.

Where to find it?

Zinc is mainly hidden in proteins of animal origin: white and red meat, fish, crustaceans and seafood, eggs. As for the zinc contained in vegetables, it is very badly absorbed by the human organism. Vegetarians and vegans must therefore be even more attentive so as not to miss them.

Vitamin D for its preventive assets

Vitamin D is best known for improving calcium fixation on bones. It is commonly used in the prevention of rickets in babies and osteoporosis in the elderly. But new research has recently made it possible to know that this vitamin also had qualities in the prevention of certain frequent cancers (breast, prostate and colon) and diabetes, and that it was essential to the functioning of the white blood cells (still them) .

Where to find it?

Vitamin D is found in very low quantities in most foods, except in oily fish (salmon, sardines, tuna ...) and oils extracted from it (cod liver oil, halibut oil ...).

Who are our enemies, the foods that prevent us from being more resistant?

First there are the saturated acids of butter, cheeses, fries. They allow viruses and bacteria to forge stainless membranes that are unaffected by the corrosive substances secreted by the white blood cells to destroy them. In addition, we consume too much iron, mainly from meat. Iron is used by infectious agents as growth factors. But it must not be missing either, because it is also a cause of least resistance. It's all about balance. To these excesses of unfavorable nutrients are added pollutants present in foods and drinks which have negative effects on our anti-infectious defenses.

What do you recommend, in addition to a reflective diet, to optimize our defences?

It would be ideal to have a constant physical activity every day. Indeed, it is very important to maintain an optimal muscle mass, even more with age, because it is in it that is the glutamine, the main fuel of our white blood cells. It is also necessary to ensure a good sleep and a good management of his stress. Finally, to reduce pollutant loads, I recommend detoxification cures.

How to be protected from the evils of winter?

😶Eat vegetables and fruits rich in vitamins C (citrus fruits ...) and prefer foods that help us to resist the cold (legumes).

😶It is helpful to support the thyroid to avoid repeated infections. At each cooling, in the morning for three to ten days, prepare a porridge: pour three tablespoons of oatmeal into oat milk and simmer. Add dark honey or agave syrup and cinnamon.

😶Avoid quick sugars because they weaken parasympathetic activity through the pancreas, which promotes the installation of germs.

😶Drink water rich in magnesium and a herb tea of ​​blackcurrant leaves (a teaspoonful for a cup) or a decoction of organic lemons, which stimulate the adrenals.

😶Abuse essential oils, especially ravintsara and tea tree, effective against viruses, in diffusion to sanitize the interior or by spraying on a handkerchief.

😶Opt for micro-nutrients (in pharmacies): copper has antibacterial and antiviral properties, gold enhances immunity, silver is an anti-infectious. Silicon stimulates the immune-regulating system. Sulfur protects the ENT area.

😶The fortifying walk. Overheated interiors open the door to bacterial proliferation and infectious risks. Ideally, if you are forced to work in an office, you should, if possible, take a walk of thirty to forty-five minutes during the lunch break or at the end of the afternoon, covering well, especially Neck and ears. "It's a great way to tone up and strengthen your vital energy,"

😶The protective bramble. Powerful anti-inflammatory for the ENT sphere, it protects otitis, laryngitis, bronchitis, and acts as anti-infectious for the throat. If you live in the countryside, collect leaves (height to avoid animal droppings) and make infusions. Otherwise, they exist in tisane in pharmacies.

** The 10 slimming tips to keep in good condition: Part 1 **

You are on a diet or you just watch your weight. Boost your figure and your efforts by following our 10 tips to keep slimming line.

1- Set a reasonable goal
A height, age, sex and identical, each has his ideal weight.

Start by calculating your body mass index, BMI. This is a number that allows you to estimate if you are too thin, shape or overweight. It is calculated by dividing weight (in kg) divided by height (in cm) squared. When it is between 18.5 and 25, weight is a satisfactory "health" perspective.

This index is only a mark, especially since it takes into account neither fat nor lean mass or bone mass. It can detect a potential health risk, beyond the aesthetic aspect that often impairs judgement in weight.

2- Keep a sufficient energy intake
To be effective, your diet period should not cause too severe food restriction, the risk of quickly return the lost kilos.

After weeks or months of low calorie diet, your body has adapted and got used to work with very few calories. Any improvement of the regime, even reasonable, may cause the storage of extra calories. A reasonable rate of weight loss is of the order of 500 g per week.

3- Bet on the right foods
To be at your best, your body needs to receive his daily dose of nutritional intake.

To avoid losing your muscles, so it is important to focus on proteins: semi-skimmed dairy products, fish, poultry and lean meats.

Mono unsaturated fats that are found in oils, margarines and oleaginous dried fruits such as almonds are maintained.

Do not deny yourself no more complex carbohydrates (bread and starches) that provide a long satiety. Not to get your fill of fibre, vitamins and antioxidants through fruits and vegetables.

4- Moderate the slightest interest in nutritional foods
It is better to do without an excess of saturated fats, which tend to raise blood cholesterol.

So, better to limit the butter, cream, cheeses, deli meats and fatty meats, not forgetting the hidden fats in biscuits, pastries, pies and pastries.

Sweets are consumed in moderation, as they bring you mostly sugar, but low in vitamins and other good nutrients. Furthermore, alcohol, although friendly, is not necessary for your body.

5- Keep the fun
It is a basic rule not to crack or even abandon. Even if the sausage and chocolate are not essential to balance, there is no reason to deprive yourself totally when we love it!

Listen to your hunger and satiety your
The feeling of hunger happens when the previous meal calories were burned and the body needs "fuel".

As long as hunger is not felt, it is better not to eat. Indeed, options in times of satiety stimulates more production of insulin, a hormone that promotes weight gain.

Source: Femmeactuelle

** THE 10 SLIMMING TIPS TO KEEP IN GOOD CONDITION: PART 2 **

6- Listen to your hunger and satiety your
The feeling of hunger happens when the previous meal calories were burned and the body needs "fuel".

As long as hunger is not felt, it is better not to eat. Indeed, options in times of satiety stimulates more production of insulin, a hormone that promotes weight gain.

7- Drinking enough
Losing weight causes extra production to eliminate toxins.
It is therefore important to drink enough (at least 1.5 liters per day) to facilitate your bowel and prevent mental fatigue and little headaches. Water, tea and coffee in moderation, it's up to you.

8- Move on
Physical activity is as important as the content of your plate. Obviously we burn more calories than sitting moving. Your energy requirement is proportional to muscle mass.

The practice of sport, in addition to build muscle, also increases your calorie consumption. Thus, the need to monitor your diet to maintain weight is less.

9- Manage your excess
After a friendly meal too rich, it is recommended to opt for a low calorie dinner: white fish (150-200 g) vegetables prepared without fat (raw, cooked in soup ... at will) and two natures or yogurt fruit 0% fat will make a light and balanced meal.

10- Stabilize your weight
If your diet was the cause of your overweight, you have the risk of returning to the same eating habits is to recover gradually lost weight.
Keep the line means changing certain behaviors: learning to eat more slowly to fill with less food, or otherwise manage stress by eating (yoga and relaxation are good alternatives). Regular physical activity (walking, gardening, DIY, sport), for at least 30 minutes a day, is also recommended.

Top 5 anti-cellulite sports for a nice health

Jumping rope

The advantage: "cardio activity, jumping rope makes us sweat, helps us to lose weight and tone up our silhouette" says Amanda, coach at Domyos Club. Tap into our reserves will allow to destock fats.Moreover, this activity promotes venous return, recovery blood circulation, muscle glutes and prevent varicose veins.

The right rhythm: 1 minute 30 seconds of effort and recovery. 1 session of 15 minutes, 2-3 times a week in combination with strength training exercises.Throughout the sessions to increase the intensity, it's nimble little weight ankles

The squat

The advantage: the squat, muscle building exercise, can work so target cellulite on the thighs and buttocks.

The right pace: 3 sets of 30 repetitions with one minute rest between each set. 3 times per week. "The ideal is to work with a load of about 5 kilos depending on its level (either weight or a bar)," advises Amandine, coach at Domyos Club.

The advice: when bending the knees should remain in line with the toes (knees do not exceed toes). We also paid attention to keeping your back straight and lock its midsection.

The bike

The advantage: the courses are called RPM or Biking, the principle is the same: to alternate periods of speed and "force" to burn a maximum of calories. At the meetings, it is the lower limbs that work and effort will dislodge cellulite on thighs and buttocks.

The pace:  to tap into fat reserves is ideal to 3 sessions of 30 to 40 min per week. To be combined with strengthening exercises.

A council  that the meeting be effective but also not to hurt the knees, it is important to always ride with some resistance that we will increase progressively as the level progresses.

Strength training

Interest: targeting the lower body muscle building course will refine thighs and sculpt the buttocks. Strength training is ideal for working so locate. It is inseparable cardio exercises to fight cellulite on the thighs, buttocks, abdomen. Furthermore, the muscle uses energy even at rest.

The right rhythm: 2 sessions per week to combine with cardio activity.

The advice:  working with a barbell or weights for maximum efficiency.

Water aerobics
His interest: "Among the good sports basin in the fight against cellulite, you can choose between standard course AquaBodybike or Aquadynamic advises Gayraud Bruno, Director of Operations for Planet Fitness First is a very intense course but limited. the lower limbs. The second is more comprehensive. It works the whole body without accessories. Only the speed of the movements in the water that gives the intensity.

The pace: "The most important is to have a high intensity, large movements made ​​from very invigorating way from 20 to 30 minutes of high intensity three times a week.."