Fit and healthy through the Corona winter

Tips for strong defenses and a healthy immune system in corona winter

The COVID-19 pandemic has meant that 2020 has turned out very differently than expected for many of us. The topic of the virus is constantly dominating the media and thus our everyday lives. Especially in winter, when temperatures are around freezing and the cold and wet weather sets in, we are much more susceptible to colds and illnesses. It is therefore more important than ever that you get through the corona winter fit and strengthen your defenses for the cold season.

As a nutritionist, it is important to me to help my patients and clients achieve a healthy diet. However, this also includes developing a healthy awareness of your own body and keeping fit for the seasons.

In today’s blog post, I would therefore like to give you tips for a healthy defense and for strengthening your immune system during the coronavirus winter.

1. get some fresh air and sun

Do you feel tired and listless as soon as the days get shorter in the fall?
No wonder, because our body now reduces the production of the happiness hormone serotonin and produces more of the sleep hormone melantonin. This can lead to a hormone imbalance, which we can quickly and easily get under control:

Get out into the fresh air in daylight as often as possible! The autumn sun or even pure daylight on cloudy days is absorbed through our skin and contributes to the formation of the important vitamin D and helps our body to break down melantonin. If you spend half an hour outdoors, e.g. going for a walk during your lunch break, you stimulate your metabolism and help to strengthen your immune system – goodbye winter blues!

Even if going out and contact restrictions are affecting our lives, allow yourself enough time in the fresh air and in nature. Get fit through the Corona winter and simply enjoy a winter walk through the forest. You will see how quickly many worries and problems disappear into thin air in nature and you will feel really good afterwards with a warming cup of tea.

2. drink a lot and avoid too dry air

Make sure you drink enough fluids, especially water or tea, even in winter. This helps your body to remove toxins quickly and protect against acidosis – so bacteria and viruses have less chance of catching a nasty cold.

Especially those who work in rooms with a lot of heating or who currently wear a face mask during the day should also make sure that their mouth, throat and nasal mucous membranes do not dry out. Regular short bursts of ventilation are currently more important than ever, and humidifiers or water trays on the heating ensure a pleasant indoor climate. Regular nasal rinsing with salt water has a supportive effect.

3. hot/cold showers and wellness times in the sauna

Even if it takes some effort to turn the tap to colder or cold water after a hot and relaxing shower, it really helps our body to regulate its heat balance.

If you also like going to the sauna, steam bath or infrared cabin, you stimulate your metabolism and immune system as well as your circulation. Blood circulation is stimulated and the body learns to adapt better to unfamiliar temperatures.

4. sufficient and healthy sleep

I have explained in detail in my blog article
“Healthy sleep”

that healthy sleep is extremely important for our body’s recovery phase.
Nevertheless, I would like to briefly mention this point here, as our immune system is only active and protects us from viruses and bacteria if our body receives sufficient recovery periods to strengthen its defenses. So treat yourself to some rest and get a good night’s sleep!

5. eat seasonally

In autumn, fruit and regionally ripe vegetables help us to maintain a healthy diet and strengthen our immune system.

Colorful vegetables for a strong immune system

Hardly any other vegetable represents fall like the pumpkin. Not only is it available in many different varieties, but it is also a very healthy source of zinc. You can reduce the risk of infection with the help of this important trace element. You can find detailed information on the individual pumpkin varieties and tasty recipe tips here

Carrots contain a lot of vitamins A, C and E – three important vitamins for strengthening the immune system against flu and colds. So simply bite into a carrot, steam it lightly in a pan or cook it as a soup – yellow or orange carrots can really spice up a dull winter’s day.

Cabbage varieties such as broccoli, white cabbage and cauliflower contain important nutrients for a healthy immune system. Kale is not everyone’s cup of tea, but it is a real winter star on the nutritional list. In addition to vitamin C and vitamin A, savoy cabbage provides beta-carotene and thus helps to maintain healthy mucous membranes. It also provides vitamin E, which has an antioxidant effect, as well as B vitamins, calcium and potassium. As an ideal winter vegetable, its healthy ingredients are therefore ideal for strengthening our immune system.

Parsnips can also be prepared simply as a soup or sliced and crisped in the oven. They contain the antioxidant vitamin E and folic acid, which help our body cells to protect themselves from harmful attacks and free radicals.

Savoy cabbage is also a source of folic acid, but also contains a lot of vitamin C. Folic acid and vitamin B12 help our body to produce white blood cells so that pathogens don’t stand a chance.

Why citrus fruits are good for our body in winter

Oranges, lemons, mandarins and grapefruit are real vitamin C bombs and good for our immune system. The same applies to sea buckthorn – a small berry with lots of vitamin C and therefore great health benefits and protection against free radicals.

Medicinal herbs and spices for that extra healthy “something”

Ginger can be added to food as a spice or infused in small slices/pieces with hot water and then drunk. It not only has an antibacterial and antispasmodic effect, but also aids digestion. A real classic and ideal for the cold season.

True sage (Salvia officinalis) has an antimicrobial and antiviral effect and has an astringent, antispasmodic and antiperspirant effect on mucous membranes. Sage is known as a household remedy as a tea against excessive sweating or as a gargle or mouthwash for inflammation of the mouth and throat. So ideal in the cold season if you have a sore throat.

Rosemary as a tea or infusion helps with digestive complaints. When used externally, it is used to stimulate the circulation or as support in the treatment of rheumatic diseases.

Thyme is one of the best-known medicinal herbs, especially for colds and respiratory diseases. Its essential oils and zinc can develop particularly well as a tea and strengthen your immune system.

6. think positively and keep a cheerful disposition

The year 2020 demands a great deal from many of us because of corona: home schooling and working from home, drastic changes in our everyday lives due to the temporary complete closure of leisure activities, hotels and restaurants, cultural events, contact and exit restrictions and many other changes can have a negative impact on us.

Perhaps you’re worried about celebrating Christmas without your family and New Year’s Eve without friends? The coronavirus measures are very drastic for many of us and positive thinking is not easy for everyone.

Nevertheless, you should try to take enough time for yourself and positive thoughts. Maybe you’ll make a video call or two this Christmas instead of writing a card. Despite the contact restrictions, try to communicate with your family and friends and make the most of happy times together – even if it is via video call instead of in person. Snuggle up with a cup of warming tea or spice up your day with light, fun and laughter – you won’t believe how much you’re doing yourself and your immune system a favor!

With this in mind: stay fit and healthy through the Corona winter!

Your nutritionist Silke Schweitzer