Artist: dusanpetkovic

Fit through the cold season! - 5 tips

by John Harris Fitness

With the cold and the wet weather, the time of colds begins again. In the winter months, cold and flu cases accumulate. What you can do to counteract it all? We have 5 tips for you on how to get through the winter healthy and without a cold.

1: Eat healthy!

You should pay special attention now to take the necessary vitamins and trace elements daily. The most important vitamins are vitamin A, B, C and E. The most important trace elements are selenium and zinc. These support the immune system and ward off harmful free radicals. So plenty of vegetables and fruit are especially important in the cold season. Foods rich in vitamins and trace elements include: oranges, carrots, cabbage, lemons, spinach, nuts, celery, eggs and pumpkin seeds. You should also drink plenty of fluids to keep your mucous membranes moist, as they are particularly stressed by temperature fluctuations and dry heating air. At least two liters of water per day should be part of your basics.

2: Get moving

Exercise, especially cardiovascular exercise, is important to strengthen your immune system. Even half an hour of light cardio exercise, twice a week, can improve your defenses. Through exercise, the cells of the immune system become more efficient and increase in size. For example, walking or jogging on a treadmill is suitable for light endurance training. Additional strength training also helps you and makes you look good at Christmas. Another positive side effect is that exercise puts you in a good mood and reduces stress.

Artist: Christian Lue

3: Relaxation and stress reduction

Just as important as exercise is relaxation. Of course, stress reduction is also related to this. Under stress, your immune system weakens and becomes more susceptible to illness. Possibilities for relaxation are meditation or yoga. The best thing is to do the classes right away under supervision in one of our studios. Yoga lets you breathe deeply and you can forget your everyday life for a short time. Another positive side effect of yoga is that you become more flexible. Regular meditation can even form new synapses in the brain and positively influence nerve cells. Body and mind can recover. In addition, mediation provides lasting relief from stress and worry.

4: Get plenty of sleep!

On average, we all sleep too little. The average amount of sleep should actually be eight hours. With too little sleep, you put your body in an extreme situation. Often this lack of sleep is combated with the wrong means, such as caffeine. Through the lack of sleep and the caffeine intake, you expose your body to unnecessary stress. Your immune system is weakened and therefore more susceptible to illness. Getting enough sleep and taking rest breaks throughout the day is the right solution. By the way, you get the best sleep between 11 pm and 2 am. That's why it's best to go to bed before 11pm.

5: Regular sauna sessions

Regular sauna sessions train the vessels and the cardiovascular system and help to adapt to strong temperature differences. Another effect is that the heat stress increases the release of endorphins. The happiness hormone brightens the mood and thus strengthens the entire organism. If you are not such a "sauna person", Kneipp treatments or cold showers in the morning are recommended.

It is definitely worth trying out one or the other tip and hopefully you will get through the winter fit and without a cold!

 

Artist: Isabella and Zsa Fischer

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