Strengthen defenses for autumn and winter

Fall and winter time: defenses are particularly required

12/10/2011

With the fall and winter time increases the risk of colds and flu diseases. In the course of the wet and cold weather, the spread of infectious agents is increasing significantly. The body therefore needs particularly strong defenses to resist the attacks of bacteria and viruses.

To prepare the organism for the cold season, the experts recommend in addition to a vitamin-rich diet with plenty of fruit and vegetables, sufficient exercise, plenty of sleep and pronounced stays in the fresh air. In this way, the body could better withstand the attacks of pathogens and better cope with the constant temperature fluctuations between warm indoor and cold outside air, explained experts such as the specialist in internal medicine, Thomas Aßmann from the German Family Physicians Association and the Berlin Heilpraktiker Heiko Zissner.

Weather change with health problems
The specialist in internal medicine from Lindlar near Cologne, Thomas Aßmann, according to the current weather change brings a significant „Burden on our immune system“ with himself. Especially the constant change between warm temperatures in heated indoor areas and the windy, wet-cold weather in the open air is, according to the experts, pure stress for the body, which makes it more susceptible to colds and flu. So that the organism learns to deal with the constant temperature changes, recommends the Heilpraktiker Heiko Zissner from Berlin a lot of exercise in the fresh air, because „Sport and long walks stimulate the blood circulation and get the circulation going.“ As a result, the organism is better able to do so „To endure and deal with stress“, stressed Zissner. The improved blood flow helps to distribute the antibodies in the body evenly and thus strengthen the immune system, added the specialist in internal medicine, Thomas Aßmann. The experts primarily recommend endurance sports such as jogging, swimming or cycling in the fresh air to strengthen the immune system. Outdoor sports not only strengthen the body's defenses, but also improve general well-being, which also counteracts the so-called autumn-winter blues. In addition to the regular physical exercise, according to the experts, in particular, sufficient sleep and rest is important to strengthen the body's defenses.

Ventilate interiors regularly
If you come out a little, you should also make sure that the apartment is aired regularly. It was „a short airing“ absolutely sufficient, „you do not have to get up the window all day long“, emphasized the Berlin naturopath Zissner. Ventilating three times a day is already enough according to Zissner, ideally „in the morning after getting up, in the evening, when you get home and five minutes before going to bed“, is ventilated. In addition to the factors mentioned so far, according to the experts, a diet rich in vitamins and minerals also plays an important role in strengthening the body's defenses. The nutrition expert Margret Morlo from the Association for Nutrition and Dietetics in Aachen emphasized to the news agency „dpa“, that „at least five times a day fruits or vegetables“ should be consumed. To this „Portions also include apple juice and orange juice, pickled cucumbers and cooked vegetables for lunch“, Morlo continues. The nutritionist explained that in addition to vitamin C also zinc is attributed to a cold and influenza preventive effect. In addition, the consumption of pork and beef, poultry, eggs, milk and cheese may also contribute to strengthening the body's defenses. For the fruit and vegetables, the expert advises to resort to products from local cultivation, as they are usually fresher than imported goods. Among the local vegetables, which are also available in autumn and winter, count here „all the cabbages“, as „Kale, broccoli or kohlrabi“,explained Morlo. In addition to apples and pears, local mushrooms, potatoes and turnips are also available in autumn. The artificial enrichment of food with vitamins and minerals, however, according to the nutrition expert is not recommended. The effect of vitamin tablets and Co. is highly controversial, moreover, an overdose of vitamins could even be harmful to health, said Thomas Aßmann. Under no circumstances should consumers act according to the principle „a lot helps a lot“, warned the specialist in internal medicine.

Healthy through the winter
According to the experts, the immune system-strengthening diet also includes the intake of sufficient liquid, according to Margret Morlo „Best (on) calorie-free drinks such as tap water, mineral water or fruit tea“ should be used. One and a half to two liters per day should be consumed per day, with frequent use of rooms with dry heating air rather recommending larger amounts of fluid, Morlo said. By absorbing the fluid, the bronchi remain moist and the pathogens are more easily washed away with the resulting secretions, according to the experts. Last but not least, Aßmann, Zissner and Morlo advise against cigarettes and alcohol because they weaken the immune system and make it more susceptible to pathogens. Who takes into account all the advice of the experts, has good chances to survive the wet and cold months healthy. However, the notes are basically not only for the autumn and winter months, but should also be observed in the summer to strengthen the immune system in general. (Fp)

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