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- So colds guaranteed no chance
- The base
- 1. Light gives the defense Vitamin D.
- 2. Exercise lowers the risk of infection
- 3. Calm makes us strong inside
- The construction program
- 4. Fortify the vessels with saunas and Kneipps
- 5. The trace element zinc
So colds guaranteed no chance
She gets us two or three times a year, and in our lives we even spend up to five years with her - the common cold. More than 200 types of viruses can cause flu-like infections. Through the nose, mouth and eyes, they find their way into our body, weakening our immune system there and triggering the typical symptoms: coughing, runny nose, hoarseness, sometimes even headache or body aches. It does not have to be, because with a few simple tips and tricks, you can strengthen your immune system. You will see that your performance will increase significantly after about two weeks.
The base
1. Light gives the defense Vitamin D.
Due to the influence of UV-B rays from sunlight, our skin forms vitamin D. This is not only good for strong bones, but also for our defense: Only with enough vitamin D, the killer cells that are responsible for invading are active Destroy viruses and bacteria.
IMPORTANT
The vitamin D status can be determined by the family doctor by blood test. Especially with older people there is already a shortage. Dietary supplements for the immune system can specifically support your vitamin D supply. Best to ask the doctor of confidence for advice.
THAT'S HOW IT'S DONE
It is usually enough to spend a lot of time in the fresh air. Those who spend at least 30 minutes outdoors in bright weather - even in cloudy weather - have already done a lot for their defense. Another important vitamin D source is our food. Much of it is contained in herring and salmon. In smaller quantities it is also found in eggs, mushrooms, avocados, whole milk, Camembert and Gouda.
Find out in our test, how well you know about the immune system:
2. Movement reduces the risk of infection
When the muscles are regularly in action, it protects against influenza infections. Of trained women who exercise regularly, not even one in ten gets a cold.
IMPORTANT
As soon as you feel signs of a cold, such as scratching the throat or sneezing: Avoid going to the sport. Gentleness is the best thing for the body in this case. So the defense can proceed undisturbed against the pathogens and fight them.
THAT'S HOW IT'S DONE
Please do not overdo it. Light to medium loads are quite sufficient to strengthen the defense. Daily 30 minutes of brisk walking or cycling are ideal for an intact immune system. Also good: Walk or jog for 20 minutes three times a week without breathe.
3. Calm makes us strong inside
Balance is the alpha and omega of the immune system. The balance between exercise and relaxation is very important. Those who treat themselves to rest regularly and make sure they get enough sleep are bracing themselves for cold viruses.
IMPORTANT
Deep relaxation can only be achieved without a guilty conscience. Think about how you can reorganize your everyday life so that you have at least 20 minutes a day just for you alone.
THAT'S HOW IT'S DONE
It's actually quite simple: do what you like! Very effective: conscious, deep breathing with closed eyes, an evening bath or listening to the favorite music on the sofa and reading a nice book.
The construction program
4. Fortify the vessels with saunas and Kneipps
Flexible vessels and good blood circulation are important for effective defense. Saunas or Kneipp change showers provide both. Positive side effect: For the trained body means winter cold less stress. In addition, the changing shower is conducive to a solid connective tissue.
IMPORTANT
Those who have cardiovascular problems should consult with a doctor before the sauna visit is planned. If the cold has already broken out, you should better abstain from using the sauna.
THAT'S HOW IT'S DONE
Changing Showers: Take a shower for three minutes each day, then clear your legs and arms towards the body for a few seconds. Repeat three times. Saunas: A sauna visit with two passes already strengthens the body's resistance noticeably.
5. The trace element zinc
An important nutrient for the immune system is also the trace element zinc, because it is involved in many processes for the immune system. The trace element slows down viral replication.
IMPORTANT
Before you reach for drugs such as zinc, it makes sense to first check with the doctor or pharmacist of confidence whether the intake actually makes sense.
THAT'S HOW IT'S DONE
The body is sufficiently supplied with zinc when wholemeal bread, oatmeal, legumes and nuts are on the menu.
