Supporting your immunity day to day: sleep, nutrition, activity

INSERM points out that the immune system is a complex network that recognises pathogens and responds to them, while tolerating the self. The idea of "boosting your immunity" is misleading: an over-activated system tips over into chronic inflammation. The reasonable aim is not to stimulate immunity, but to bring together the conditions in which it works well.

According to the Institut national du sommeil et de la vigilance, an adult needs on average 7 to 9 hours of sleep a night. Chronic sleep deprivation is associated with a weaker immune response in several international studies. Stable hours, a cool bedroom at around 18 °C and no screens for 60 to 90 minutes before bed all support restorative sleep.

The recommendations of Santé publique France are built around a few principles: at least 5 portions of fruit and vegetables a day, pulses twice a week, wholegrain cereals preferred, fish twice a week including one oily fish, and at least 1.5 litres of water a day. No single food or supplement has demonstrated a validated immune-stimulating effect. Several micronutrients, including vitamins A, C and D and zinc, are involved in immune function, but a varied diet generally covers these needs.

Santé publique France recommends at least 150 minutes of moderate-intensity activity a week, together with muscle strengthening twice a week. Prolonged sedentary behaviour is an independent risk factor. Chronic stress is documented as a factor in immune dysregulation via the hypothalamic-pituitary-adrenal axis: breathing practices, mindfulness, regular physical activity and maintaining good-quality social ties all support its regulation, without amounting to a medical treatment.

Tobacco impairs several immune functions and increases susceptibility to respiratory infections. Excessive alcohol consumption is associated with an impaired immune response. Vaccination remains the most effective tool for preventing the serious infections against which vaccines exist, with recommendations updated each year by the Ministry of Health.

No French authority has validated any immune effect for wellbeing CBD. MILDECA points out that CBD does not have the status of a medicine and that no therapeutic claim is legally defensible. Use can fit into a personal wellbeing routine, such as an evening ritual, with no immune-stimulating pretension. Our article on rituals for quietening the mind in the evening explores that dimension.

CBD is not a medicine. In case of illness or a persistent symptom, consult a healthcare professional.

Is there a superfood that boosts immunity?

No. No single food boosts immunity in any documented way. It is regularity and dietary variety that count over time.

Is vitamin D essential in winter?

Supplementation may be recommended by a doctor depending on individual status, particularly over the winter months. It is no substitute for an overall healthy lifestyle.

Does intense sport always strengthen immunity?

Regular moderate activity is beneficial. Very intense, prolonged efforts can temporarily weaken certain defences; the balance between load and recovery remains essential.

Can CBD help you through the winter?

No French authority has validated any immune effect for CBD. Its use can fit into a relaxation routine, with no therapeutic pretension.