Staying healthy through the winter: The best tips for a strong immune system

Alpha1 Germany eV.

Nutrition

Our body's own defense system performs at a high level every day. To function properly, it needs the necessary fuel: this includes the... Vitamins A, C, B6 and E as well as trace elements such as Zinc and selenium. A balanced diet with fresh, regional products provides the body with the most important nutrients and makes dietary supplements unnecessary in most cases. In addition, there are a few specific tricks for strengthening the immune system – especially during cold and flu season.

This includes foods with a anti-inflammatory effect such as turmeric, garlic, horseradish, chili, and ginger. Those who wish can even use it to prevent colds during the cold season. Make your own natural antibiotic (Recipe su).

Especially for lung patients, polyunsaturated fatty acids such as Omega 3 are a secret weapon among anti-inflammatory foods. Fish such as [list of fish] are rich in Omega 3. Salmon, mackerel and herring. Linseed oil, walnut oil, and rapeseed oil contain a smaller proportion. It's a true all-rounder. soyIt contains Omega 3 and flavonoids; according to studies, it can Relieve shortness of breath and acts like a natural anti-aging program for the lungs.

Also important: Drink plenty of fluids, This keeps the mucous membranes moist and allows the body to better eliminate toxins and pathogens. Our tip: A warm lemon! Before pouring, let the boiled water cool down; this helps to better preserve the heat-sensitive vitamin C.

hygiene

Respiratory infections are primarily transmitted through droplet infection – that is, via tiny droplets of saliva. This occurs via contaminated surfaces such as doorknobs, telephones, or stair railings – but also directly through the air, for example when sneezing, coughing, or speaking.  Enclosed spaces should therefore be ventilated regularly., Ideally, three to four times a day for ten minutes each time.

Dr. Andrea Rückle from the Federal Centre for Health Education (BZgA) knows which other measures can reduce the risk of droplet infection: „Regular and thorough handwashing It reduces the risk of infection. It is also important that..., Keep your hands away from your face to touch. Because if pathogens are on your hands, they can then reach the mucous membranes of the mouth, nose, or eyes and enter the body. To prevent transmission, you should also only own eating, drinking and washing utensils use as well Keep a good meter distance from sick people.“

By the way: Thorough Handwashing should last at least 20 seconds and be done with soap under running water! Disinfectants are an option, but not a necessity.

Vaccinate

There is no vaccine that reliably ensures you get through the cold season without infection. However: "Vaccinations are available against individual pathogens that cause respiratory infections, for example against..." Flu, whooping cough or pneumococcal disease, which can cause purulent pneumonia,“ says Dr. Andrea Rückle from the Federal Centre for Health Education (BZgA). It is important to know: „The flu vaccine is adapted every year to the virus types that are expected to be most prevalent.“ For this reason, the vaccination must be against influenza every year The vaccination should be boosted, ideally before the start of the season in October or November. In contrast, there are vaccines for pneumococcus that provide lifelong protection. Most people are vaccinated against pertussis (whooping cough) as children. However, since the protection wanes over time, adults should also get a booster every ten years.

Since the vaccinations are recommended by the Standing Committee on Vaccination (STIKO), they are suitable for Alpha-1 patients. free of charge.

daylight

For a healthy immune system, the body needs Vitamin D. The so-called "sunshine vitamin" is produced when the skin comes into contact with sunlight. However, sunlight is often scarce in our latitudes, especially during the colder months. The result: Many people suffer from vitamin D deficiency in winter..

Sleep

Lack of sleep has been proven to weaken the immune system.. We now even have concrete figures on this: people who sleep less than five hours are 4.5 times more susceptible to colds than people who sleep seven hours – that's the result of a recent Californian study. Equally harmful is stressStress alone weakens the immune system. Since stressed people generally sleep worse, this effect is further amplified.

For a healthy night's sleep, experts recommend a well-ventilated bedroom with a temperature of 17 to 18 degrees Celsius, avoiding evening drinks, and not using the television as a sleep aid (this doesn't work because the blue light inhibits the production of the "sleep hormone" melatonin). Mobile phones and e-readers also have a negative impact on the body's biological clock due to their short-wavelength light.

Many also swear by the classic „"hot milk with honey"“. Whether the contained dose Melatonin Whether it's truly sufficient to promote sleep is a matter of debate among medical professionals. It might simply be due to... satiating, warming and relaxing effect of the drink.

In the simplest case, this helps Daily walks of about a quarter of an hour – preferably around midday. Important: The skin must come into contact with sunlight. So feel free to... Roll up your sleeves!

An alternative is vitamin D supplements and Daylight lamps. To boost vitamin D production, the lamp should have a high proportion of UVB and emit little UVA radiation, closely mimicking the spectrum of natural sunlight. Since not all daylight lamps meet this criterion, it's worth taking a close look before buying. A nice side effect: Daylight lamps are also suitable for brightening depressive moods, which can occur due to the lack of sunlight during the dark season.

Tip: Homemade natural antibiotic

65 g horseradish root
1 piece of ginger
2 pieces of turmeric root
Juice of 2 organic lemons
1 tsp organic apple cider vinegar
2 tbsp yacon syrup
Cinnamon powder and a pinch of black pepper

Place the ingredients in a blender and blend for 2 minutes until a homogeneous mixture is formed. For prevention, dissolve one teaspoon daily in hot water or warm almond milk and drink.