Artist: dusanpetkovic

Stay Fit During Cold Season! - 5 Tips

by John Harris Fitness

As the cold and wet weather arrives, the season of colds begins anew. During the winter months, cases of colds and flu tend to increase. What can you do to counteract this? We have 5 tips for you on how to stay healthy and avoid catching a cold during the winter.

Tip 1: Eat Healthy!

Now is the time to be particularly mindful of consuming essential vitamins and trace elements daily. The most crucial vitamins include A, B, C, and E. The most significant trace elements are selenium and zinc. These elements support your immune system and fend off harmful free radicals.

Plenty of vegetables and fruits are especially important during the cold season. Foods rich in vitamins and trace elements include oranges, carrots, cabbage, lemons, spinach, nuts, celery, eggs, and pumpkin seeds. Additionally, you should drink plenty of fluids to keep your mucous membranes moist. They are particularly strained by temperature fluctuations and dry heating air. Aim for at least two liters of water per day.

Artist: Christian Lue

Tip 2: Get Moving

Physical activity, particularly cardiovascular training, is essential for strengthening your immune system. Just half an hour of light aerobic exercise twice a week can enhance your immune defenses. Exercise makes your immune system cells more efficient and abundant.

For light aerobic training, activities like brisk walking or jogging on a treadmill are suitable. Additional strength training also helps you stay in shape for the holiday season. An added benefit of exercise is that it boosts your mood and reduces stress.

Tip 3: Relaxation and Stress Relief

Equally important as exercise is relaxation, which is directly related to stress relief. Stress weakens your immune system and makes it more susceptible to illnesses. Options for relaxation include meditation or yoga. It's best to participate in these classes under guidance at one of our studios. Yoga encourages deep breathing and allows you to momentarily forget your daily life.

Another positive effect of yoga is improved flexibility. Regular meditation can even lead to the formation of new synapses in the brain and positively influence nerve cells. Your body and mind can recover. Furthermore, meditation contributes to sustainable stress and worry reduction.

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Tip 4: Get Plenty of Sleep!

Many of us don't get enough sleep on average. The recommended nightly sleep duration is eight hours. With insufficient sleep, you subject your body to extreme conditions. Often, this lack of sleep is compensated with substances like caffeine. Through sleep deprivation and caffeine consumption, you unnecessarily stress your body. Your immune system is weakened, making you more susceptible to illnesses.

Adequate sleep and breaks throughout the day are the right solution. The best sleep is obtained between 11 pm and 2 am. So, it's best to go to bed before 11 pm.

Tip 5: Regular Sauna Visits

Regular sauna sessions train your blood vessels and cardiovascular system, helping your body adapt to drastic temperature changes. Another effect is that heat stress triggers the release of endorphins, the happiness hormone. This lifts your mood and consequently strengthens your entire organism. If saunas aren't your preference, consider Kneipp applications or cold showers in the morning.

It's definitely worth trying out a tip or two. Hopefully, these tips will help you stay fit and avoid catching a cold during the winter!

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