In times when so many people are reaching for a throat lozenge or a tissue, everyone probably wants to avoid the next cold.
Of course, flu infections cannot always be prevented. But we can support our immune system so that it can do its job as well as possible. Four tips from Prof. Ingo Froböse from the German Sport University Cologne:
1. Drink enough water
According to the sports scientist, if you drink too little, it weakens the natural barrier of the mucous membranes in the throat, throat and nose. And the lung tissue is also weakened, making it easier for pathogens.
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You should drink around 30 milliliters of fluid per kilogram of body weight per day, preferably water and unsweetened teas. If you weigh 70 kilograms, it is best to drink at least 2.1 liters a day.
According to Froböse, it’s best to start as soon as you get up by making a habit of drinking a large glass of water.
2. Eat foods with iron, zinc and selenium
Sesame seeds, pumpkin seeds, oats and lentils have one thing in common: they provide the body with plenty of iron and zinc. These micronutrients ensure that our T cells – the cells that detect viruses in our body – can work well.
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The trace element selenium also helps our body’s defenses and can be found, for example, in egg yolk, whole wheat, peanuts or mackerel. According to Froböse, there is no need for nutritional supplements. Better: variety on the plate.
3. Take small breaks
Stress damages our body – and also the immune system. Because it reduces the number of immune cells in the blood and the T cells also divide more slowly. Yet another reason to incorporate regular breaks into your everyday life. Just a few moments – three deep breaths, enjoying a cup of coffee or a short one meditation for example – help to reduce stress levels.
4. Exercise in the fresh air
Even if the wet, gray autumn is rather uninviting: exercise in the fresh air is worthwhile – not only to strengthen the immune system, but also to lift your mood.
However, Froböse advises against loading the movement with pressure to perform and overexertion. It’s better to decide what you want to do most – whether it’s a run or a relaxed walk.
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