These tips will help you avoid getting sick


Flu syndromeThese tips will help you avoid getting sick

Like every year, flu and other colds are on the menu. These few tips may help you slip through the cracks.

Carolina Lermann

Carolina Lermann

A viral infection such as the flu usually results in a cold and sore throat.

A viral infection such as the flu usually results in a cold and sore throat.


Having to stay in bed with a fever, cough or sore throat is not pleasant for anyone. To prevent this, here are some tips to strengthen your immune system.

A healthy diet

It has been scientifically proven that there is a direct link between healthy intestinal flora and a strong immune system, as a large part of the antibody-producing cells are located in the intestine.

Vitamins A, C, D and E, iron, trace elements such as selenium and zinc and various plant substances are particularly important for the immune system. In winter, you should therefore ideally consume as many seasonal fruits and vegetables as possible. For example, cabbage acts as a real antidote to winter infections. Spices such as chili pepper, ginger, horseradish, coriander and black cumin strengthen the immune system.

Good hydration

It is important to hydrate well in winter by consuming water or herbal tea, because heating dries out the mucous membranes and weakens the body’s natural defenses against viruses and bacteria. It is also advisable to ventilate your interior three to four times a day during the cold season to humidify the atmosphere.

Regular physical activity

Practicing physical activity stimulates blood circulation and helps keep the immune system active. Exercising outdoors is particularly effective at strengthening it. However, be careful not to overexert yourself as this can cause the opposite effect, as several studies have shown. It is therefore important to recover well and follow a moderate training.

Vitamin D

For a good immune system, the body needs vitamin D because it increases the activity of T lymphocytes that fight infections. It is certainly possible to absorb it through food, but the sun is the greatest natural source.

Avoid stress

Studies confirm it: excessive stress damages the immune system and promotes respiratory infections. According to the University Hospital of Zurich, chronic stress inhibits the proliferation of immune cells and reduces the amount of antibodies in saliva.

Good sleep

Research by researchers from the German universities of Tübingen and Lübeck shows that a good night’s sleep greatly helps strengthen the immune system. T lymphocytes, which circulate in the blood, fight invaders that enter the body. However, if the immune system is weakened due to lack of rest, this defense mechanism works less well.

The first signs of a cold

  • The back of your throat feels scratchy or like a lump.

  • You feel weak, have no energy and are in a bad mood.

  • You sneeze often. (This is because your body is trying to get rid of the virus.)

  • You have a headache due to pressure caused by blocked sinuses.

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