On everyone's lips during the cold season: strengthening the immune system. And preferably before we get sick for the first time! We have a few simple tips to help you use your body's superpowers, defy the viruses, and get through the winter healthy.
Why do we get sick more often in winter?
Bacteria and viruses are present in the air as well as in our bodies all year round. So why do they strike more often in autumn and winter?
One explanation is the decreased own defense performance because the body is busy with heating. Sure – if it is cold outside, part of our energy flows into the “body's own thermostat.” And of course, this is missing on the defense front. Also, the dry heating air dries out our mucous membranes, for example, in the throat or nose. This makes them more susceptible to pathogens.
It might still not be cold enough for your immune system!
Sounds paradoxical? But a proper cold spell would often be better for our immune system than the wet 10°-plus weather. In sub-zero temperatures, many viruses, and bacteria die-off all by themselves. The frequent change between warm and cold – e.g., between outdoors and indoors in stores, restaurants, or heated means of transport – poses a much greater challenge to the immune system.
Sufficient humidity
Inside and outside! You declare war on the drying heating air by placing a damp tea towel on the heater. Especially overnight, this will increase humidity and prevent the mucous membranes from drying out. Of course, the humidification also works from the inside – so: drink plenty! This is easy to forget when it is cold outside. Nevertheless, we should drink at least 2 liters of liquid (water or unsweetened tea) every day. Tip: freshly brewed ginger with lemon! The ginger root also warms from within, and the lemon provides vitamin C
Vitamin-rich food
Now is the best time to try out new recipes and pay attention to the recommended daily intake of fruit and vegetables!
Vitamin C is the best known immune booster. But it is unnecessary to buy citrus fruits in winter: Ingenious vitamin C sources are, e.g., sea buckthorn (available as juice), sprouts, or broccoli. Other helpers are now very popular: vitamin A (contained, e.g., in carrots or dried apricots) strengthens and supplies the mucous membranes, vitamin B6 (e.g., in walnuts, cabbage, liver, or fish) activates the formation of immune messenger substances. Vitamin E (e.g., in eggs, olive oil, and nuts) promotes the maturation of defense cells – and the vitamin D, which is unfortunately often lacking in winter, is an all-round provider for our immune defense.
By the way – the healthier the intestinal flora, the better the immune defense: about 80 percent of the immune cells are formed there.
Sufficient sleep
So close and yet so far away – because how often do we really sleep as much as would do us good? Winter is the time to treat yourself to 8 hours of sleep at night. Because during sleep, the immune system regenerates, and new cells are formed. Not to mention the countless other positive effects of a good night's sleep: such as reduced stress hormones, more active fat metabolism, and higher brain performance.
Fresh air
We know: Who wants to open the window when it's cold outside? But – airing is now more important than ever! Especially after several people have stayed in a room and left potential viruses behind, the room should be shock-ventilated for a few minutes.
Exercise in the fresh air is now also worth its weight in gold. It does not have to be jogging: A round of walking is also good for the immune system. And – walking or cycling to work is even better for your health in winter than getting on the subway, where pathogens are rampant. The prerequisite, of course, is to dress properly and not to sweat or freeze.
Relax more often
Where to take from, if not steal? Many of us feel more stressed than relaxed, especially during Advent. But here lies the key to better health in (presumably) contemplative times: the stress hormone cortisol blocks immune cells while our body uses its energy where it is needed at the moment when we relax. If you put your legs up more often, you will be more powerful again – and healthier!
