2023-11-17 06:16:29
Published17. November 2023, 07:16
Flu syndrome: These tips to avoid getting sick
Like every year, flu and other colds are on the menu. With these few tips, you may be able to slip through the cracks.
par
Carolina Lermann
A viral infection such as the flu usually results in a cold and sore throat.
PEXELS/POLINA TANKILEVITCH
Having to stay in bed with a fever, cough or sore throat is not pleasant for anyone. To avoid 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, since a large proportion of antibody-producing cells are found in the intestine.
Vitamins A, C, D and E, iron, trace elements such as selenium and zinc as well as various plant substances are particularly important for the immune system. You should therefore ideally consume as many seasonal fruits and vegetables as possible in winter. Cabbage, for example, acts as a real antidote against winter infections. Spices such as chili pepper, ginger, horseradish, coriander and black cumin boost the immune system.
Good hydration
It is important to hydrate well by consuming water or herbal teas during winter, because heating dries 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 for strengthening it. However, avoid overexerting yourself, as this risks causing the opposite effect, as has been observed in various studies. It is therefore important to recover well and adopt moderate training.
Vitamin D
To have a good immune system, the body needs vitamin D, because it increases the activity of T lymphocytes which fight infections. It is certainly possible to absorb it through food, but the sun is the greatest natural source.
Avoid stress
Studies confirm it: excess stress harms the immune system and promotes respiratory tract infections. According to the University Hospital of Zurich, chronic stress inhibits the multiplication of immune cells and reduces the amount of antibodies in saliva.
Good sleep
Studies by researchers at the German universities of Tübingen and Lübeck show that good sleep greatly helps strengthen the immune system. T lymphocytes, which circulate in the blood, fight intruders entering 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 feels like a lump.
You feel weak, lack 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 headaches due to pressure caused by blocked sinuses.
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