How to strengthen your immune system during the cold season

The cold season puts our immune system to the test. Low temperatures, stress, and an unbalanced diet can weaken our defenses. Therefore, it is important to take targeted measures to stay healthy and fit through autumn and winter. In this article, you will learn how to strengthen your immune system with a balanced diet, important vitamins, minerals, sauna treatments, and targeted supplements.

What is the immune system and why is it important?

The immune system is a complex network of cells, tissues, and organs that protects the body from viruses, bacteria, and other pathogens. When it is weakened, susceptibility to colds, flu, and other infections increases. A strong immune defense is therefore especially crucial during the cold season.

Important vitamins and minerals for the immune system

Vitamin C

• Function: Promotes the formation of white blood cells and supports wound healing.
• Natural sources: Citrus fruits, bell peppers, broccoli, kiwi.
• Supplementation: 500-1000 mg daily can be helpful, especially with increased need.

Vitamin D

• Function: Activates immune cells like T-cells and strengthens bones.
• Natural sources: Fatty fish, eggs, fortified dairy products.
• Supplementation: Especially recommended during the winter months (2000-4000 IU daily).

Zinc

• Function: Supports immune defense and shortens the duration of colds.
• Natural sources: Pumpkin seeds, lentils, beef.
• Supplement: Tablets or lozenges are common options.

Selenium and magnesium

• Function: Selenium promotes antibody formation, magnesium reduces stress that can impair the immune system.

Probiotics

• Function: Promote a healthy gut flora, which is central to the immune system.
• Natural sources: yogurt, sauerkraut, kefir.

Tip: These nutrients can also be taken as high-quality supplements to compensate for deficiencies.

The sauna: a booster for the immune system

The sauna is not only a place of relaxation but also an effective method to strengthen the immune system. The high temperatures stimulate the production of white blood cells, which are important for fighting infections.

• Recommended use: 1-2 times per week.
• Duration: 10-15 minutes per session, with short cooling phases if needed.
• Caution: People with cardiovascular diseases should consult a doctor before visiting the sauna.

The right nutrition for a strong immune defense

Antioxidant-rich foods:

• Examples: spinach, carrots, berries.
• Antioxidants neutralize free radicals and protect the cells.

Healthy fats:

• Sources: avocados, nuts, olive oil.
• Support cell membranes and have anti-inflammatory effects.

Proteins:

• Sources: chicken, fish, eggs.
• Essential for cell regeneration and the production of antibodies.

Tea and medicinal herbs:

• Examples: ginger tea, chamomile, turmeric.
• These have anti-inflammatory and soothing properties.

Additional supplements for winter

In addition to the vitamins and minerals mentioned above, the following supplements can be helpful:

• Echinacea: Supports the prevention of colds.
• Black seed oil: Has anti-inflammatory and antibacterial effects.
• Elderberry extract: Promotes recovery from colds and flu.
• Omega-3 fatty acids: Support heart health and have anti-inflammatory effects.

Wellness and lifestyle for a strong immune system

1. Adequate sleep:

   • 7-8 hours per night are crucial for cell regeneration.

2. Stress management:

   • Meditation, breathing exercises, or walks in nature reduce stress hormones like cortisol.

3. Exercise:

   • Moderate activities like yoga, jogging, or swimming strengthen the cardiovascular system and immune defense.

4. Hydration:

   • 2-3 liters of water daily help flush toxins from the body.

5. Fresh air:

   • Regular walks stimulate circulation and supply the lungs with oxygen.

Strengthening the immune system during the cold season requires a combination of healthy nutrition, supplements, sauna visits, and a balanced lifestyle. By implementing these measures, you can prevent colds and enjoy the cold months healthily.

Note: This information is general in nature. Please consult a doctor or nutritionist to tailor the appropriate measures individually for you.