Colds, flu, and gloomy days that dampen our spirits: winter puts our health to the test. But how can you prepare yourself for the gloomy days?
The immune system learns throughout life. From birth, the body’s own defenses become increasingly resistant by learning to defend itself against more and more pathogens. So there is definitely something good about being sick so often in the first few years of life. In adulthood, the immune system can effectively fight off the most common infections. However, as we age, our body’s defenses can become weaker again. Our immune system therefore ensures that we do not become ill. It stands to reason that we want to support it in the fight against pathogens. But can the immune system really be strengthened?
How to prepare yourself
We cannot strengthen our immune system, only train it. But we can certainly weaken it—by preventing it from performing its actual tasks. For example, by eating poorly, drinking too much alcohol, not getting enough sleep, or putting ourselves under constant stress. So, to some extent, it is up to us whether we get sick or not. These tips will help you prepare for winter.
Alternating showers help
A regular visit to the sauna followed by a cooling down session strengthens the cardiovascular and immune systems. Alternating showers have a similar effect. “The body is showered alternately with hot and cold water, starting with the hot water and finishing with the cold water,” advises USZ doctor Rostock. The upper body can, but does not have to be part of this shower. Legs and arms are also sufficient.
Hand care and hygene
One of the most effective and simplest ways to combat pathogens is to wash your hands regularly with soap. Dry or cracked skin should be treated with a moisturizing cream to prevent pathogens from entering the body.
Exercise protects us
Regular exercise can also protect us from pathogens, as studies have shown. It is advisable to go outside for this. This is because the production of the happiness hormone serotonin, which is released by light, is reduced in winter. By the way, the sun doesn’t necessarily have to be shining. A walk on a gloomy winter morning also helps. Those who prefer to stay at home or have to stay at home can consider light therapy – its effect has been scientifically proven. You can get vitamin D drops from the pharmacy to counteract the lack of sunlight.
Vitamin dispenser for the winter
Also pay attention to your diet. “The best prevention is a balanced diet based on the food pyramid,” says Renato Vettiger, nutritionist and therapist at the Clinic for Endocrinology, Diabetology and Clinical Nutrition at the USZ. Although this applies all year round, vitamins are often neglected in winter in particular because there is less fresh fruit and vegetables available. “Frozen products can expand the selection here. The vitamin content of frozen vegetables and fruits is comparable to that of fresh ones,” explains Vettiger. Without a medically proven deficiency, vitamin supplements are not necessary.
Get enough sleep
Sufficient sleep not only helps against pathogens, but also against winter fatigue. Philip Valko, senior physician at the Department of Neurology at the USZ, says: “When it gets dark, we release more melatonin. The sleep hormone makes us more tired.” Exercise, a balanced diet and plenty of light and fresh air also help here. If this is not enough and you are also in a depressed mood, you should also think about winter depression. If we fall ill despite everything, our body needs support in the fight against the pathogens. Give your body enough rest and only eat foods that you feel like eating and that you know are well tolerated.
If you fall ill despite everything, your body needs support in its fight against the pathogens. In this case, stick to foods that you feel like eating and that you tolerate well. Also make sure that you drink enough. Liquid protects the mucous membranes from drying out and helps to loosen the mucus.
