During the transition from summer to autumn or winter to spring, your immune system is particularly challenged. Due to greater temperature fluctuations and the spread of viruses and bacteria, susceptibility to colds and infections generally increases. However, there is a lot you can do to stay healthy and fit during these times.
Plenty of fluids
You have known it for a long time: you should consume at least 1.5 liters of fluid every day, and two liters is even better. This not only supports smooth digestion and the function of your kidneys, which flush toxins out of the body. Furthermore, you protect your mucous membranes from drying out, thus helping them to flush viruses and bacteria out of the nose and throat. Fluids do not, of course, mean sugary drinks or alcohol, but rather low-sodium water and unsweetened teas. A glass of lukewarm water with the juice of half a lemon is also a great drink to start the day, as components of the lemon such as Vitamin C and antioxidants support your immune system in various ways. In addition, lemon water has a digestive, kidney-cleansing, and anti-inflammatory effect.
Particularly important during the transition period: Thermoregulation
When it is still over 20 degrees during the day, but cools down suddenly in the evening and temperatures drop below 10 degrees at night, your body has to compensate for these fluctuations. And you can train it to do so. For example, regular sauna sessions or alternating hot and cold showers support your organism in reacting quickly and vigorously to greater temperature differences.
It comes down to nutrients
It is clear that cigarettes, alcohol, a lot of sugar, and high-calorie fast food put a strain on your immune system. Furthermore, a balanced, healthy diet supports your defenses by providing your organism with all the necessary vitamins, minerals, and fats, proteins, and carbohydrates. We usually consume too much of the latter, while healthy fats are missing from the diet more often than you think. It is important to eat nutrient-dense food, which provides plenty of what you need in relation to calories. Above all, you should make sure to integrate plenty of fruit and vegetables into your diet: cabbage, spinach, carrots, or broccoli are true nutrient bombs. Refined with equally nutrient-rich garlic, nuts, seeds, and spices like cumin or turmeric, great taste experiences await you that will keep you full. By the way: raw fruit and especially raw vegetables are rich in antioxidants.
Air, exercise, sleep: your helpers during the transition period
Fresh air is important for a well-functioning immune system. That is why you should ventilate your home thoroughly for a few minutes at least once a day. You should also spend some time outside every day and fill your lungs with oxygen. Especially when the sun is shining, you can replenish your Vitamin D stores during a walk or a jog. This vital vitamin, also known as the "sun hormone," cannot be absorbed sufficiently through food and keeps your organism fit and strong in many ways. Also, ensure you get enough exercise. Now that your body is being challenged, you should not aim for peak physical performance, but of course, the following still applies: always keep moving. Thanks to plenty of fresh air and sufficient exercise, you will also sleep better. And good sleep is one of the most important helpers against increased susceptibility to infection during the seasonal transition period.
Serenity, rest, no stress
Especially when you are strained by a transitional period, you should not let yourself be stressed by high demands, resentment, or constant busyness. Because negative stress, known as distress, is proven to weaken your immune system. Pay attention to small breaks in your working day, simply do nothing from time to time, find rest with a cup of tea, or integrate small yoga exercises, meditations, or mindfulness techniques into your daily life. Nowadays, our brain is basically permanently overstimulated between screen work, social media, and Netflix. Switch off! You can find a few tips here.
Probiotics instead of antibiotics
It is good that antibiotics exist. However, they kill off a lot of the beneficial bacteria in your gut flora. And your gut is central to your defenses. Sure, in some cases, taking antibiotics is clearly indicated. But it is better if it does not come to that at all. Whether for prevention or follow-up treatment of a gut flora thrown off balance by antibiotics: deliberately supply yourself with probiotics and prebiotics, i.e., helpful bacterial cultures and their food. You can find out more about this here.
Apart from that, the following applies especially in times of increased viral and bacterial load: wash your hands thoroughly, do not touch your face, avoid crowds and public toilets, and use disinfectant.
• Would you like to know which immune products are available? You will find what you are looking for here.
• Do you want to learn more about immune-boosting foods? Read more about it now.
