As soon as autumn is around the corner, getting up in the morning requires a bit more motivation and the first cold will not be long in coming. To counteract these minor inconveniences at an early stage, strengthen your immune system with a healthy diet and exercise. We also show you what you can do against the classic autumn blues.
Especially when the days are getting shorter, you should spend as much time as possible in the fresh air. Take a long walk with the family or go back to the bike for shopping or work. Did you know that even on cloudy days outdoor exercise is more effective than any gym visit or artificial daylight sources?
Even when the sky is cloudy, the body can still get enough sunlight for active vitamin D production. This in turn promotes the absorption of calcium from the diet and also the immune defense is sustainably strengthened. In addition, the Melatoninhaushalt better regulated and tiredness and listlessness have no chance.
Through sport, you not only train your muscles and the cardiovascular system, you also boost your defenses. A moderate weekly exercise program activates the white blood cells and improves the circulation in the mucous membranes, our first barrier against viruses and bacteria. Another positive side effect is the release of the "happy hormones" endorphin, serotonin and dopamine, which reliably repel any autumn blues.
The dry heating air, sneezing and coughing people as well as the wet and cold weather challenge our immune system every day in autumn and winter. However, with a healthy and balanced diet, you will provide your defenses with the right ammunition against viruses and bacteria. Eat plenty of fruits and vegetables, access to whole grains, nuts and seeds to provide your body with the vitamins A, C and E that are important to the immune system. In contrast, fish, meat and dairy products donate the trace elements zinc and iron as well as the probiotics that are important for the intestine, which activate and strengthen our body's defense. Fresh, local and seasonal products should be your first choice, as these do not have long transport or storage periods behind them and thus provide the highest nutritional content.
In the fall and winter months, be especially careful to take a break. Turn off and avoid stress. Hustle, tension and restlessness promote the release of the stress hormone cortisol, which has a negative effect on the formation of immune cells. Also, make sure you get enough sleep for your needs.
Cook yourself a delicious ginger tea, which you refine with lemon and honey. Pick up a good book and put your feet up. It can be switched off wonderfully and you forget the everyday stress in no time.
For example, do something good with a visit to the sauna. The heat relaxes the muscles and the rest gives the soul time to switch off. To sustainably do something for your immune system, go sweat at least once a week. The body can get used to the change of warm and cold. As a result, it better manages its heat capacity and thus more easily adapts to the daily change from warm, dry heating air to moist, cold outdoor air.
Viruses and bacteria are everywhere in everyday life and challenge our immune system. They sit on doorknobs, grab rails and other surfaces we come in contact with on a daily basis. Especially in the classic cold period you protect yourself best if you wash your hands more often. In addition, if you visit a family member or friends in the hospital, the thorough hand disinfection is recommended . In this way, you prevent from the outset that germs can spread further and be transmitted to your fellow human beings.