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Boosting your immune system in the cold season: how to stay healthy. As the temperatures drop and the days get shorter, the risk of catching a cold or flu increases. The cold season is a particular challenge for the immune system. Immunesystemwhich is put under additional strain by various external factors such as cold and dry air. However, there are numerous ways to strengthen the body's own defenses and get through the winter in good health. In this article, you will find out how you can effectively support your immune system and what role vitamins, exercise, sleep and nutrition play in this.
Table of contents
- Why is a strong immune defense important?
- The role of vitamin C and D
- Zinc as an important nutrient for the immune system
- Healthy nutrition as the basis for a strong immune system
- Medicinal plants to strengthen your immune system
- Natural home remedies to strengthen the immune system
- How sport helps the immune system
- Sleep is an underestimated key to a healthy immune system
- Strengthening the immune system through temperature stimuli
- FAQ: Questions about boosting the immune system
1 Why is a strong immune defense important?
During the cold season, we are exposed to particular challenges. The cold not only weakens our bodies, but also encourages the spread of viruses and bacteria. The risk of infection increases, especially in closed rooms where people spend more time. The air in heated rooms is often dry, which dries out the mucous membranes and makes them more susceptible to pathogens. At the same time, we tend to exercise less in winter and eat less healthy food, which further weakens the immune system.
It is therefore particularly important to Immunesystem actively strengthen your immune system. This can be achieved through a balanced diet, sufficient exercise, restful sleep and consciously reducing stress. The right clothing and regular exposure to fresh air also help to boost the immune system.
2. the role of vitamin C and D
Vitamin C is one of the best-known vitamins for strengthening the immune system. It promotes the activity of immune cells, supports the formation of antibodies and acts as an antioxidant that neutralizes free radicals in the body. As a result, the body is better protected against infections and the duration of colds can be shortened.
In winter, it is particularly important to cover your vitamin C requirements, as the body is more susceptible to infections at low temperatures. Fortunately, there are many foods that are rich in vitamin C. These include citrus fruits such as oranges, lemons and grapefruits, as well as vegetables such as peppers, broccoli and Brussels sprouts. It is advisable to regularly include these foods in your diet.
Whether dietary supplements are necessary depends on the individual's diet. In most cases, however, the need for vitamin C can easily be met through food.
Vitamin Dalso known as the "sun vitamin", plays a central role in our immune system. It supports the activity of immune cells and is involved in regulating the immune response. During the winter months, when there is less sunlight, the body's own production of vitamin D drops significantly. A lack of vitamin D can weaken the immune system and increase the risk of infections.
The main source of vitamin D is sunlight, but this is scarce in the winter months. People should therefore increase their intake of vitamin D-rich foods to meet their needs. The best food sources include oily fish such as salmon and mackerel, egg yolks and fortified dairy products. Supplementation can also be useful in the winter months, especially for people who get little sunlight or have a diagnosed deficiency.
3. zinc as an important nutrient for the immune system
Zinc is another trace element that plays a decisive role in the Immunesystem plays. It supports the function of immune cells, promotes wound healing and protects against oxidative stress. A zinc deficiency can weaken the immune system and lead to an increased susceptibility to infections.
The need for zinc increases in winter, as the body is under greater strain due to the cold temperatures and the increased risk of infection. The best sources of zinc include meat, pulses, nuts and seeds. Wholemeal products and dairy products also provide significant amounts of zinc.
People on a vegetarian or vegan diet in particular should make sure they have a sufficient zinc intake, as plant sources contain less bioavailable zinc. In some cases, supplementation can be useful, especially if a deficiency has been diagnosed. A dosage of 15 to 25 mg zinc per day is generally recommended to strengthen the immune system. However, care should also be taken here to avoid overdosing, as this can lead to side effects.
4. healthy nutrition as the basis for a strong immune defense
Nutrition is one of the most important pillars for a strong immune system. A balanced, nutrient-rich diet provides the body with the necessary macro and micronutrients that are essential for immune defense. Especially in winter, it is crucial to provide the body with sufficient vitamins, minerals, proteins and healthy fats.
An immune-boosting diet should be rich in vegetables, fruits, whole grains, nuts and seeds. These foods provide a variety of nutrients that support the immune system, including vitamin C, zinc, antioxidants and omega-3 fatty acids. Fermented foods such as yogurt, sauerkraut and kimchi also promote healthy gut flora, which is closely linked to the immune system. A varied diet ensures that the body receives all the nutrients it needs to strengthen the immune system and prevent illness.
5. medicinal plants to strengthen your immune system
Echinaceaalso known as coneflower, supports the immune system by increasing the activity of white blood cells that fight pathogens. The plant contains active ingredients such as polysaccharides and flavonoids that stimulate the immune response. Echinacea also promotes the production of cytokines, which regulate inflammation and strengthen the immune system. Echinacea is therefore often used to prevent and treat colds and infections.
Swallowwort is used in traditional medicine to strengthen the immune system. The plant contains bitter substances and saponins that stimulate the immune system and support the body's defenses. These active ingredients promote the activity of immune cells and can help to improve the body's defense against infections. Swallowwort is often used in herbal preparations to treat colds and respiratory diseases.
Propolisa resinous bee product, has strong antibacterial, antiviral and anti-inflammatory properties that support the immune system. It contains flavonoids and phenols that activate the body's defenses by promoting the production of immune cells and inhibiting the multiplication of pathogens. Propolis is often used to prevent and treat infections and to strengthen general immune function.
Cistus strengthens the immune system thanks to its high content of polyphenols, which have an antioxidant and anti-inflammatory effect. These compounds help to neutralize free radicals and boost the immune system by supporting the activity of immune cells. Rockrose can also inhibit the multiplication of viruses and bacteria, which is why it is often used to prevent and treat colds and flu-like infections.
Okoubakaa tropical tree, is used in naturopathy as a detoxifying agent that indirectly strengthens the immune system. The ingredients in the bark help to bind and eliminate harmful substances in the body, which relieves the body and strengthens the immune system. Okoubaka is often used for digestive problems or after infections to regenerate the body and support immune function.
With natural methods, such as the individual spagyric mixtures from Zimply Natural, your complaints can be relieved naturally and sustainably.
6. natural home remedies to strengthen the immune system
Nature has numerous household remedies that help to reduce the Immunesystem to strengthen the body. Ginger, honey and lemon have proven to be particularly effective in the cold season. These ingredients have an antibacterial, anti-inflammatory and expectorant effect and are ideal for preventing and treating cold symptoms.
Garlic is also considered a natural antibiotic and can strengthen the immune system thanks to its sulphur-containing compounds. Garlic can be used in many different ways in the kitchen, whether in soups, stews or as a spice.
Tea made from elderflowers or rosehips is another tried and tested household remedy that is not only warming, but also rich in vitamin C and antioxidants. Chicken soup has been used for generations as a natural remedy for colds and can also support the immune system.
Homemade recipes for the winter:
- Ginger-honey-lemon tea: Pour hot water over a slice of ginger, the juice of a lemon and a spoonful of honey and enjoy.
- Chicken soup with vegetables: Cook chicken breast, carrots, celery and onions in broth and season with spices - a warming and nutritious meal.
7. how sport helps the immune system
Regular exercise is an essential factor in maintaining the Immunesystem strengthen the body. Moderate physical activity promotes blood circulation, supports the production of immune cells and helps the body to reduce stress. Exercise in the fresh air is particularly important in winter, as the body is better supplied with oxygen and the cold stimulates the circulation. Despite the low temperatures, you should try to get outside regularly. Nordic walking, jogging or hiking are excellent ways to keep fit in winter. It is important to dress appropriately and to warm up slowly to avoid injuries and colds.
However, excessive sport can weaken the immune system, as the body is stressed by over-intensive exercise. It is therefore advisable to ensure a good balance between exercise and recovery. While exercise strengthens the immune system, regeneration is also crucial in order not to overload the body's defenses. A hectic daily routine and overly intensive training can exhaust the body and make it more susceptible to infections.
It is important to listen to your body's signals and give it sufficient rest after exertion. Gentle activities such as yoga or stretching exercises can help to bring the body back into balance after sport or a strenuous day.
8. sleep as an underestimated key to a healthy immune defense
Sufficient and restful sleep is essential for a strong immune system. During sleep, the body regenerates and the immune system is activated. Studies show that people who sleep less than six hours a night are significantly more susceptible to infections.
In winter, many people find it difficult to get enough sleep. Darkness and shorter days can disrupt the sleep-wake cycle. It is therefore particularly important to ensure good sleep hygiene. This includes having fixed bedtimes, a comfortable sleeping environment and avoiding electronic devices before going to bed.
Tips for better sleep:
- Make sure the room temperature is cool (18-20 degrees Celsius)
- Create a sleep ritual to get your body in the mood for a good night's sleep
- Avoid caffeine and heavy meals before going to bed
Restful sleep allows the immune system to work optimally and is better able to fight off pathogens.
9. strengthening the immune system through temperature stimuli
Regular visits to the sauna can Immunesystem in a natural way. The high temperatures in the sauna dilate the blood vessels, stimulate blood circulation and activate the metabolism. This process supports the immune cells in their work and can help to fight pathogens more quickly.
Alternating showers are also an effective method of training the immune system. Alternating between warm and cold water strengthens the blood vessels and stimulates the circulation. The cold also acts as a natural stimulus that stimulates the immune system. Alternating showers should ideally be taken after exercise or before going to bed.
Tips for correct implementation:
- Start with warm water and shower for about 30 seconds.
- Then switch to cold water and hold for about 10 seconds.
- Repeat the process 2-3 times and always end with cold water.
However, saunas and contrast showers should be avoided if you already have a cold, as this can put additional strain on the body.
10. FAQ: Questions about boosting the immune system
How does stress affect the immune system?
Stress has a significant negative impact on the immune system. During prolonged stress, the body releases more of the hormone Cortisol which dampens the immune defense. Cortisol lowers the number of Lymphocytesthe white blood cells that are responsible for fighting pathogens. This makes the body more susceptible to infections such as colds or flu. In addition, stress delays the Wound healing and increases the likelihood of inflammation in the body. Long-term stress can also increase the Sleep which is crucial for the regeneration of the immune system. A lack of sleep increases the stress load, which further weakens the immune system.
Does drinking plenty of water help to strengthen the immune system?
Yes, drinking enough water supports the immune system in several ways. Water helps, Nutrients to the immune cells and Waste materials from the body, thereby relieving the organism. It also ensures that the Mucous membranes in the nose and throat remain moist, which is important to ward off pathogens. In addition, water regulates the Body temperaturewhich is particularly important in the case of infections. Good hydration is therefore important to support the body's defenses.
Can too much sleep weaken the immune system?
Too much sleep in itself does not directly weaken the immune system. Unlike sleep deprivation, which can severely impair the immune system, there is no clear evidence that excess sleep has a negative impact on immune function. In fact, healthy sleep is essential, as the body produces immune cells and fights infections during sleep. However, excessive sleep in conjunction with a Irregular sleep rhythm disturb the biorhythm, which can indirectly affect well-being and health. The optimal sleep duration for most adults is 7-9 hours per night. Ultimately, the quality of sleep is just as important as the quantity. A balanced and restful sleep rhythm is ideal for supporting the immune system.
