An intact immune system reliably fights off colds. Fortunately, in order to support it in its tasks over the next few months, you only need to pay attention to things that are fun anyway: exercise in the fresh air, for example. Sufficient rest and relaxation. A balanced, vitamin-rich diet. And a few surprising little things we found out for you.
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1. Warm feet on cold days
Amazing, but when your feet are cold, the blood vessels in the mucous membranes of the respiratory tract also constrict. This throttles the blood flow – and with it the number of immune cells that come by to render pathogens harmless. You can prevent this with the right winter shoes. Choose a pair with a thick sole and half a size larger than usual. This creates a heat cushion. If it’s freezing cold, put on a sheepskin sole or pull on two pairs of thin socks.
2. Kissing allowed!
When you kiss, a firework of messenger substances goes off in the body. Among other things, kissing releases hormones and neuropeptides that make you happy and intercept immune-damaging stress hormones such as cortisol. Other messenger substances activate the killer cells in the blood, which are responsible for fighting pathogens.
3. Get enough sleep
Our immune system works at full speed at night. Growth hormones are released during deep sleep. The body uses them to repair cells and strengthen the immune system. Get around seven to eight hours of sleep .
4. Keep mucous membranes moist
Cold viruses usually enter the body via the respiratory tract. The risk increases if the mucous membranes get tiny leaks from the dry heating air. Therefore humidify the air regularly: air it briefly every hour, set up water bowls. Drink at least one liter per 50 pounds of body weight per day. Sugar-free chewing gum stimulates the flow of saliva and keeps the mucous membranes moist. This makes it difficult for pathogens to establish themselves.
5. Take your fingers off your face
When talking on the phone or thinking, we often unconsciously grab our eyes or nose. On average, we touch our faces every four minutes! The pathogens can be transmitted to the sensitive mucous membranes via the hands. Anyone who manages to break this habit cuts them off, so to speak.
6. Going outside in any weather
Regular exercise in the fresh air has been proven to protect: Walking or cycling for just 30 minutes a day increases the activity of the immune cells by up to 30 percent. The oxygen boost also improves blood circulation overall.
7. Eat more fiber
They are only found in plant foods such as fruit, vegetables, legumes, grains and almonds. Dietary fibers reach the intestines undigested and serve as food for the beneficial intestinal bacteria. They are important helpers of the immune system. More than 60 percent of the immune cells are formed in the intestine.
8. Relieve stress
Those who work a lot during the day often build up tension. Negative “distress” constricts the coronary arteries, disrupting the supply of oxygen to the heart and weakening the immune system. Do something for the evening that you look forward to. Try relaxation methods, such as autogenic training.
9. Pay attention to dental care
Thorough dental care is particularly important during the cold season. In this way you prevent harmful bacteria from settling in the mouth and e.g. B. enter the body via sore gums. That would challenge the defense. If cold viruses were added, it could overwhelm them. Therefore, brush your teeth thoroughly at least twice a day and use dental floss for the gaps and a tongue scraper every day. Oxygen-shy “anaerobic” bacteria often hide in the ridges of the tongue.
10. Eat a balanced diet
Of course, the body also needs vitamins and minerals for a strong defense. A varied, balanced mixed diet provides you with all the important substances.
Also with the top sevenTolfioow substances:
- Vitamin C (citrus fruits, apples, oranges, peppers)
- Vitamin E (almonds)
- Beta carotene (carrots, liver)
- Flavonoid (Grapefruit)
- zinc (leek, meat)
- Alliin (Knoblauch)
- Selenium (Brazil nuts, radish)
11. Wash hands thoroughly
This prevents contact infection. Soap the palms of your hands and the spaces between your fingers (!), rub vigorously against each other. Rinse under running water and dry carefully. Especially important after trips on public transport, after using the toilet and before eating. According to a US study, it reduces the risk of infection by up to 60 percent.
12. Reduce smoking
Studies show that smokers live with an increased risk of infection. On the one hand, because nicotine makes it more difficult for the blood to absorb oxygen. The body needs it for all metabolic processes. On the other hand, the blood of smokers contains fewer antibodies (immunoglobulins). They serve to protect against foreign substances and microorganisms.
