{"id":1966,"date":"2017-11-02T12:12:23","date_gmt":"2017-11-02T11:12:23","guid":{"rendered":"http:\/\/www.alpha1-deutschland.org\/?p=1966"},"modified":"2020-03-09T14:32:00","modified_gmt":"2020-03-09T13:32:00","slug":"gesund-durch-den-winter-die-besten-tipps-fuer-eine-starke-abwehr","status":"publish","type":"post","link":"https:\/\/alpha1-deutschland.org\/en\/gesund-durch-den-winter-die-besten-tipps-fuer-eine-starke-abwehr","title":{"rendered":"Staying healthy through the winter: The best tips for a strong immune system"},"content":{"rendered":"
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Staying healthy through the winter: The best tips for a strong immune system<\/span><\/h1>\n<\/div>\n\n\n\n
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Author<\/h4><\/span><\/span>\n<\/div>\n
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Alpha1 Germany eV.<\/b><\/p>\n<\/div>\n\n\n\n

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Nutrition<\/span><\/h2>\n

Our body's own defense system performs at a high level every day. To function properly, it needs the necessary fuel: this includes the...\u00a0Vitamins A, C, B6 and E<\/strong>\u00a0as well as trace elements such as\u00a0Zinc and selenium.<\/strong>\u00a0A 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 \u2013 especially during cold and flu season.<\/p>\n

This includes foods with a\u00a0anti-inflammatory effect<\/strong>\u00a0such as turmeric, garlic, horseradish, chili, and ginger. Those who wish can even use it to prevent colds during the cold season.\u00a0Make your own natural antibiotic\u00a0<\/strong>(Recipe su).<\/p>\n

Especially for lung patients, polyunsaturated fatty acids such as Omega 3 are a secret weapon among anti-inflammatory foods.<\/strong>\u00a0Fish such as [list of fish] are rich in Omega 3.\u00a0Salmon, mackerel and herring.<\/strong>\u00a0Linseed oil, walnut oil, and rapeseed oil contain a smaller proportion. It's a true all-rounder.\u00a0soy<\/strong>It contains Omega 3 and flavonoids; according to studies, it can\u00a0Relieve shortness of breath<\/strong>\u00a0and acts like a\u00a0natural anti-aging program for the lungs<\/strong>.<\/p>\n

Also important:\u00a0Drink plenty of fluids<\/strong>, This keeps the mucous membranes moist and allows the body to better eliminate toxins and pathogens. Our tip: A\u00a0warm lemon<\/strong>! Before pouring, let the boiled water cool down; this helps to better preserve the heat-sensitive vitamin C.<\/p>\n<\/div>\n\n\n\n

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hygiene<\/span><\/h2>\n

Respiratory infections are primarily transmitted through droplet infection \u2013 that is, via tiny droplets of saliva. This occurs via contaminated surfaces such as doorknobs, telephones, or stair railings \u2013 but also directly through the air, for example when sneezing, coughing, or speaking.\u00a0\u00a0Enclosed spaces should therefore be ventilated regularly.,<\/strong>\u00a0Ideally, three to four times a day for ten minutes each time.<\/p>\n

Dr. Andrea R\u00fcckle from the Federal Centre for Health Education (BZgA) knows which other measures can reduce the risk of droplet infection: \u201eRegular and thorough handwashing<\/strong>\u00a0It reduces the risk of infection. It is also important that...,\u00a0Keep your hands away from your face\u00a0<\/strong>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\u00a0own eating, drinking and washing utensils<\/strong>\u00a0use as well\u00a0Keep a good meter distance from sick people.<\/strong>\u201c<\/p>\n

By the way:\u00a0Thorough<\/em>\u00a0Handwashing should last at least 20 seconds and be done with soap under running water! Disinfectants are an option, but not a necessity.<\/p>\n<\/div>\n\n\n\n

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Vaccinate<\/span><\/h2>\n

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..."\u00a0Flu, whooping cough or pneumococcal disease<\/strong>, which can cause purulent pneumonia,\u201c says Dr. Andrea R\u00fcckle from the Federal Centre for Health Education (BZgA). It is important to know: \u201eThe flu vaccine is adapted every year to the virus types that are expected to be most prevalent.\u201c For this reason, the vaccination must be\u00a0against influenza every year\u00a0<\/strong>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.<\/p>\n

Since the vaccinations are recommended by the Standing Committee on Vaccination (STIKO), they are suitable for Alpha-1 patients.\u00a0free of charge<\/strong>.<\/p>\n

daylight<\/span><\/h2>\n

For a healthy immune system, the body needs\u00a0Vitamin D<\/strong>. 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:\u00a0Many people suffer from vitamin D deficiency in winter.<\/strong>.<\/p>\n

Sleep<\/span><\/h2>\n

Lack of sleep has been proven to weaken the immune system.<\/strong>. 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 \u2013 that's the result of a recent Californian study. Equally harmful is\u00a0stress<\/strong>Stress alone weakens the immune system. Since stressed people generally sleep worse, this effect is further amplified.<\/p>\n

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.<\/p>\n

Many also swear by the classic\u00a0\u201e"hot milk with honey"\u201c<\/strong>. Whether the contained dose\u00a0Melatonin<\/strong>\u00a0Whether it's truly sufficient to promote sleep is a matter of debate among medical professionals. It might simply be due to...\u00a0satiating, warming and relaxing effect\u00a0<\/strong>of the drink.<\/p>\n

In the simplest case, this helps\u00a0Daily walks of about a quarter of an hour \u2013 preferably around midday.<\/strong>\u00a0Important: The skin must come into contact with sunlight. So feel free to...\u00a0Roll up your sleeves!<\/strong><\/p>\n

An alternative is vitamin D supplements and\u00a0Daylight lamps<\/strong>. To boost vitamin D production, the lamp should have a\u00a0high proportion of UVB<\/strong>\u00a0and 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:\u00a0Daylight lamps are also suitable for brightening depressive moods,<\/strong>\u00a0which can occur due to the lack of sunlight during the dark season.<\/p>\n<\/div>\n\n\n\n

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Tip: Homemade natural antibiotic<\/h2>\n

65 g horseradish root
\n1 piece of ginger
\n2 pieces of turmeric root
\nJuice of 2 organic lemons
\n1 tsp organic apple cider vinegar
\n2 tbsp yacon syrup
\nCinnamon powder and a pinch of black pepper<\/p>\n

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.<\/p>\n<\/div>\n\n\n\n

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