How to get through autumn without catching a cold!
Autumn is here and we are looking forward to colourful leaves, delicious pumpkin soup, cosy socks and long walks. Unfortunately, the joy of autumn is often dampened by sore throats and colds. With our tips, you can prevent a cold and enjoy the golden autumn sunshine undisturbed.
Autumn and winter are considered classic cold seasons. But why do people actually fall ill more often in the darker months of the year? The reasons for this are varied and not always clearly scientifically proven. Low vitamin D levels probably play a role, as does the fact that our organs are no longer as well supplied with blood when it is cold. We also spend more time indoors, where bacteria and viruses are more easily transmitted. Incidentally, there are also differences between the sexes when it comes to susceptibility to infections. Women's immune systems work more effectively due to oestrogen. Testosterone, on the other hand, weakens the immune defence. Although you cannot influence your gender, you can strengthen your immune system and prevent a cold with a few measures.Cold? Without me!
Table of contents:
- Regular ventilation
- Balanced diet for colds
- Drink enough when you have a cold
- Exercise and sport
- Relaxation and recuperation
- Washing your hands
Heated air dries out the mucous membranes of the respiratory tract and opens the door to pathogens.Regular ventilation is therefore important to prevent dry air and reduce susceptibility to viruses or bacteria. A humidity level of 35 to 55% is ideal. So: air the room once every hour. Instead of turning the heating up full blast, it is also better to wrap up a little thicker. A small bowl of water or a damp flannel on the radiator also helps to combat dry air.
Balanced diet for colds
Fruit and vegetables in particular are important for providing your body with all essential micronutrients and important phytochemicals. Therefore, eat as balanced and varied a diet as possible. Vitamin C, D and zinc are particularly important for the immune system. If you don't like fruit and vegetables, you can also visit ourmicronutrient combination Immune Essentials, or ourzinc tablets .
To ensure your vitamin D supply in the darker months of the year, you should take supplements. The sun vitamin plays a central role in activating and controlling our defence mechanisms and is essential for a strong immune system.
However, it is not only important to have a sufficient supply of micronutrients, an optimal protein intake is also important. Protein is the building material for our defence cells. During an infection, the protein requirement therefore increases by 30-40%. With our shakes, you can therefore not only support your muscle building, but also your immune system.
Drink enough when you have a cold
Our skin and mucous membranes form a barrier and therefore represent the first hurdle for pathogens. Sufficient fluid intake (at least two litres per day) is important to keep the mucous membranes moist. Mineral waters or teas with essential oils (e.g. ginger, thyme, camomile or sage) are ideal. These have antibacterial or anti-inflammatory effects and can support the immune system.
Exercise and sport
When the days get shorter, themotivation to exercise usually decreases. After all, it's most cosy indoors. But even in autumn and winter, you should stay active. Exercise gets your circulation going and strengthens your heart and immune system. The best place to train is, of course, in the fresh air. However, if you prefer to train regardless of the weather, you can of course also use the gym or try out water sports such as swimming or aqua jogging. Nevertheless, it is important to get out into the fresh air every day. It would therefore be ideal to cycle to the gym or go for a short walk during your lunch break.
Relaxation and recovery
An overtired and stressed body is more susceptible to colds. Sufficient sleep and relaxation are therefore essential to stay healthy. Sleep 7-8 hours a night and treat yourself to regular downtime, e.g. a cosy evening on the sofa with a good book or a relaxing bath.
Wash your hands
Eyes and nose are the entry point for pathogens. We transfer bacteria and viruses from our hands by frequently touching our eyes and nose. As touching is often unconscious, the only thing that helps is regular, thorough hand washing with soap and water.