By Isabelle from Eat Energize, nutritionist and trail runner

As winter approaches, and current events remind us that viruses and seasonal epidemics are lurking, let's talk about what can help us face these threats...

Did you know that your immunity depends largely on the quality of your intestinal microbiota (also called intestinal flora) ?

Isabelle reminds us that this intestinal microbiota is made up of some 10,000 billion bacteria that help protect our bodies against unwanted agents. Through a barrier effect: by adhering to our intestinal mucosa, these bacteria prevent pathogenic microorganisms from colonizing the intestine.

It is therefore important to pamper our microbiota which can be altered by aging, but also in the event of an overly sugary diet, taking antibiotics, smoking, stress or even... intensive sport.

To take care of our "good" bacteria, we can use pre- and probiotics. To understand this better: if we compare the microbiota to grass, prebiotics are the fertilizer, probiotics are the seeds.

Prebiotics are therefore important for feeding the good bacteria in the microbiota. They are present in foods rich in soluble fiber, such as grains and legumes, but also in many fruits and vegetables. Foods rich in omega-3s, such as oily fish, are also considered prebiotics. Polyphenols, found in potatoes, onions, and dark chocolate, also have a positive impact.

Probiotics are often lactic acid bacteria that help strengthen the microbiota. They are found naturally in various foods (yogurt, lacto-fermented vegetables like sauerkraut, etc.) or in dietary supplements. It's a bit like the reserve team in football! These supplements should be consumed for a maximum of 3 months. For best effectiveness, they should be taken with meals and avoid combining them with foods that are too hot. There is a quality label (ESLP) that can help you choose the right probiotics.

Other substances also have a positive effect on the microbiota, such as curcumin and shiitake extract. This fragrant mushroom native to Asia stimulates the body's natural defenses.

And finally, we must not forget the precious vitamin D, to be taken from October to April, making sure to combine it with a diet rich in magnesium which will reinforce its action.

Also good to know: the microbiota influences mood. So happiness is also on the plate... Good news, isn't it!?

Find Isabelle on Instagram ( @eat_energize )!