What about your health?
Have you had a cold or are you now?
Every year between December and January the cold and flu season begins and lasts up to 4 months.
Recent studies show that young people in particular are disproportionately likely to catch flu. Children and adolescents between 10 and 19 years of age as well as young adults up to 25 years of age are particularly affected.
However, younger children and older or already weakened people are also particularly at risk from viruses and bacteria.
➤ Adults suffer from colds 3-4 times per year, children up to 10 times!
How is it that the flu viruses surprise so many of us every year?
There are several reasons for this:
- Viruses love the cold weather. Cold and dry air provide the ideal living conditions for viruses.
- Our mucous membranes are highly irritated by the constantly heated air. Mucous membranes normally offer good protection against viruses and bacteria, but the dry, warm air puts a lot of strain on them. The result: a reduced barrier for the body.
- Viruses are survivors. They are constantly changing and adapting, making it difficult for our defences to recognise them immediately. They are also very persistent and survive on palms, doorknobs and even banknotes.
➤ Young and elderly people are particularly sensitive to flu viruses!
So what can we do against the annoying viruses and bacteria and strengthen our immune system sustainably?
The quick help with colds:
1) Zinc - the immune booster
Zinc is especially known for its antiviral effect. In combination with vitamin C, zinc helps to strengthen the defence cells. Studies show that zinc reduces the severity of cold symptoms by about 40% and shortens the duration of an illness by 3-4 days!
2) The classic - Vitamin C
We all know that vitamin C strengthens our immune system. Study results show that taking 5,000 mg of vitamin C per day reduces the duration of a cold from an average of 9 days to 5 days or less.
3) Vitamin D - the sunshine vitamin
Almost every second of us is affected by a vitamin D deficiency, especially in winter. This deficiency inevitably leads to a weakened immune system. And not only that, our mood also drops at the same time as our vitamin D level.
Treating a cold or flu is one thing. However, it is more important to prevent a disease at an early stage.
But how do you best arm yourself against viruses and bacteria?
Now actively prevent viruses and bacteria!
1. tank up on sunshine - whenever possible
Sure, in winter it is difficult to get enough sun, because it gets dark early and the weather is often bad. But use all the sunshine you can get. How about taking a holiday in winter and spending it in a sunny place? This will also make the cold and dark months more bearable.
2. move regularly
You do not have to do extreme sports to stay healthy. 30 minutes of light exercise every day already helps you. Exercise strengthens your antibodies and white blood cells, which are mainly responsible for your immune system.
3. reduce your stress
Take time for relaxing activities like listening to music or meditating. This is because stress releases the hormones cortisol and adrenaline, which strain your immune system. A weakened immune system is more susceptible to colds and virus infections.
4. drink enough
Especially in winter, when the heating is running at full speed, our mucous membranes dry out quickly. This makes us all the more susceptible to viruses and bacteria. A sufficient supply of liquid increases your cold fighting potential.
5. rest in your sleep
If you do not sleep enough, your immune system is affected. According to a sleep study, sleep deprivation has a significant adverse effect on the immune system after just a few days. Adults should sleep between 7 and 9 hours per night. Already ill people even more.
6. eat a balanced and healthy diet
A healthy diet is extremely important for general well-being. Usually the combination of certain foods proves to be ideal for the defence against bacteria, viruses etc. These include garlic, ginger, spinach, legumes, omega 3 fatty acids (EPA and DHA) and foods with a high proportion of zinc (chickpeas), selenium (broccoli & barley), vitamin C (red peppers & citrus fruits) and vitamin E (nuts & seeds).
7. supplement your diet with the power from nature
In order to additionally strengthen and maintain your immune system in a natural way, it is important to create healthy habits for your general well-being. One of the best ways to strengthen your immunity during the cold and flu season is to use high-quality vitamins, minerals and nutrients. Developing a dietary supplement routine is a nutritional insurance policy for winter wellbeing.
Build up your immune system sustainably:
1) Vitamin Booster for your health
The vital substance concentrate contains only the best of high-quality fruit, vegetable and berry concentrates as well as herbal and plant extracts. You receive 35 daily portions with the most important vitamins and minerals for your immune system!
2) Probiotics - intestinal power from within
A study conducted in 2009 with school children reported that after 3 months of taking probiotics, fever, cough and runny nose were reduced. The number of sick days was almost halved and the consumption of antibiotics was reduced by over 80%.
3) The power of the vital mushrooms
Whether Reishi, Cordyceps or Shiitake - Vital mushrooms are great immunity boosters! The contained beta-glucans help the body to strengthen the immune system against infections.
Bottom line:
Our immune system basically has a good defence system. However, this natural defence needs external support from time to time when it comes to mastering colds or a wave of flu.
➤ Our tip at the end: Do not forget to wash your hands frequently with soap! This already reduces your risk of infection!
Sources (in English language):
Van Straten, M. & Josling, P. (2002, May-June). Preventing the common cold with a vitamin C supplement: a double-blind, placebo-controlled survey. Advances in Therapy, 19(3):151-9, doi: 10,1007/bf02850271
Gorton, H. C. & Jarvis, K. (1999, October). The effectiveness of vitamin C in preventing and relieving the symptoms of virus-induced respiratory infections. Journal of Manipulative and Physiological Therapeutics, 22(8):530-3, doi: 10.1016/s0161-4754(99)70005-9
Hintzpeter, B., Mensink, G. B., Thierfelder, W., Müller, M. J. & Scheidt-Nave, C. (2008, September). Vitamin D status and health correlates among German adults. European Journal of Clinical Nutrition, 62(9):1079-89, doi: 10.1038/sj.ejcn.1602825
Prasad, A. S. (2008, May-June). Zinc in human health: effect of zinc on immune cells. Molecular Medicine, 14(5-6):353-7, doi: 10.2119/2008-00033.Prasad
Wintergerst, E. S., Maggini, S. & Hornig, D. H. (2006). Immune-enhancing role of vitamin c and zinc and effect on clinical conditions. Annals of Nutrition & Metabolism, 50(2):85-94, doi: 10.1159/000090495
Leyer, G. J., Li, S., Mubasher, M. E., Reifer, C. & Ouwehand, A. C. (2009, August). Probiotic effects on cold and influenza-like symptom incidence and duration in children. Pediatrics, 124(2):e172-9, doi: 10.1542/peds.2008-2666
Quail Galor, S., Yuen, J., Buswell, J.A. & Benzie, I.F. (2011). Ganoderma lucidum (Lingzhi or Reishi): A Medicinal Mushroom. Available at: [https://www.ncbi.nlm.nih.gov/pubmed/22593926]
Jordan, J. L., Sullivan, A. M. & Lee, T. D. (2008). Immune activation by a sterile aqueous extract of Cordyceps sinensis: mechanism of action. Immunopharmacology and Immunetoxicology, 30(1):53-70, doi: 10.1080/08923970701812332