Strengthen Your Immune System: 12 Tips for Cold Season
The dark season is here and cold season has officially begun - whether on a packed train, at daycare, school or the office. Here are 12 tips to help you support your defences and get through the sniffle season as relaxed as possible.
12 tips for a strong immune system
1. Eat well
No surprise here: our diet has a big influence on how well we feel. The gut plays an important role, ideally home to plenty of healthy bacteria - a large part of our immune system sits here. So treat your gut to a balanced, varied diet with lots of fresh fruit and vegetables, vitamins, minerals and fermented foods. Which foods help you counter inflammation in the body, you can read here.
2. Drink plenty
Enough fluid is important all year round, but especially during cold season. In winter we often feel less thirsty and end up drinking too little. On top of that comes the warm heated air: it dries out the mucous membranes and makes them crack. To keep your mucous membranes nicely moist, drink around two litres of water or unsweetened tea a day.
3. Get enough sleep
Good sleep is worth its weight in gold. While we slumber, the body regenerates - among other things, the so-called T cells are particularly active then. Anyone who consistently sleeps too little feels run down and vulnerable more quickly. So stick to your personal sleep needs and get yourself fit for winter.
4. Reduce stress
This tip is hard for many, as stress is part of everyday life for most of us. Still, it pays to counter it: ongoing stress can put a strain on the immune system. So be kind to yourself - sport, nice activities, a warm bath or cuddling with loved ones and pets demonstrably lower stress levels.
5. Move regularly
Regular exercise is good for body and mind - especially during cold season. Just do not overdo it: after very intense exertion the body needs recovery, an effect also called the open-window phenomenon. Endurance sport is also best done only when you are truly fit. If you feel run down, give yourself a break and gather fresh strength.
6. Mind your hand hygiene
Since the pandemic at the latest, we know how important hand hygiene is. Anyone who takes public transport daily, enters daycare centres or touches many surfaces should wash their hands regularly and thoroughly. This spares your body unnecessary constant exposure to viruses and bacteria.
7. Go for spicy seasonings and essential oils
There are many reasons why Asian food is considered so healthy - one of them is chilli. Spicy seasonings such as chilli, mustard, horseradish and wasabi are traditionally enjoyed when the nose is running. Foods with essential oils are popular in general, such as garlic, ginger and herbs (e.g. basil, rosemary, clove or anise).
8. Visit the sauna
There is a reason cool Scandinavia is one big sauna landscape. The alternation of heat and cold is traditionally valued as a workout for the circulation, and the moist warmth simply feels good to many. If you are already down with a cold, though, it is better to skip the sauna - for a weakened body it can be too much.
9. Top up your vitamin D
In many northern countries it is not always easy to get enough vitamin D. We take in part of it through food (e.g. oily fish, egg yolk or edible mushrooms), but the body produces the largest share itself - with the help of sunlight. In the dark winter the "sunshine vitamin" is therefore often in short supply. Vitamin D contributes to the normal function of the immune system. So catch every ray of sun and treat yourself to a long walk even when it is cold.
10. Give in to forest bathing
In Japan, "shinrin yoku" - forest bathing - is studied intensively. Spending time in the forest is considered calming for body and mind: it occupies the nervous system in a pleasant way and is stress-reducing and mood-lifting. One reason is breathing in so-called phytoncides - volatile plant compounds that give the forest its typically fresh air. A walk in the green is thus a lovely way to unwind.
11. Quit smoking
You can guess it: cigarettes are not good for your health. The pollutants they contain affect the body unfavourably and are linked to inflammatory processes in the body. Smoking also dries out the protective mucous membranes. So hands off the cigarettes!
12. Avoid high alcohol consumption
Not only cigarettes, but also the odd after-work beer gnaws at your defences. Alcohol has a dampening effect on the immune system and draws fluid from the body. Especially if you already have a cold, it is better to skip it entirely.
When diet alone is not enough
Especially in winter it is not always easy to cover all micronutrients through diet. Vitamin C, vitamin D, zinc and selenium contribute to the normal function of the immune system. If you want to be on the safe side here, a well-thought-out combination of these nutrients can help.
Immun Pro Capsules
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€14.66 per tub€99.50 €73.30
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Prices incl. VAT. Food supplements are not a substitute for a balanced, varied diet and a healthy lifestyle.
Frequently asked questions
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More on healthy eating in the Surpresa Natural blog
Eating mindfully does your body and mind a daily favour. For more tips, browse our Surpresa Natural blog. There you can read, for example, which foods help counter inflammation, whether carbs really make you fat and which home remedies give your metabolism a nudge.