7 simple and effective tips for the cold season

Slowly the days are getting shorter, it’s getting darker, cooler, and wetter - the peak season for cold viruses is here! But don't worry: with these tips, you'll get through cold season healthy and fit.

1. Vitamin-rich food against cold viruses

A healthy and balanced diet is especially important to protect yourself from viruses and bacteria. Colorful vegetables in combination with nuts as well as seasonal fruits like apples, oranges, and lemons provide you with essential vital substances. These include vitamin C, vitamin A, zinc, B vitamins, vitamin E, and iron, which protect your defense cells and strengthen your immune system. A great alternative for incorporating more fruits and vegetables into your diet are our cold-pressed juices in raw food quality.

2. Fresh air and vitamin D

In the cold season, it is darker for longer and sunlight is scarce. As a result, the body's vitamin D stores, which it must replenish through sunlight on the skin, become depleted. Too little sunlight can weaken the immune system and dampen your mood. That's why our tip: use your breaks consciously. Go outside and let the sun into your heart (and onto your skin). 30 minutes a day in the fresh air does your body and soul good.

3. Ginger and spicy seasonings heat things up

During cold season, ginger is your strongest ally against viruses, illness, headaches, or an itchy throat. The essential oil gingerol from this wonderful tuber strengthens the immune system, has an anti-inflammatory and expectorant effect, and fights pathogenic bacteria. Ginger can be consumed in the form of tea or ginger shots. Likewise, other spices like mustard, chili, horseradish, and cayenne pepper really heat things up. They have a germ-killing and activating effect on the body.

 

4. A strong immune system thanks to a strong gut flora

Good gut health is important for a strong and active immune system. After all, many immune cells are located in the intestinal mucosa, and if the gut is not functioning properly, the immune system is weakened.

A good option to improve your gut health and bring your gut flora back into balance are the live bacterial cultures like Bacillus Coagulans or BC30, which you can find in our Active Lemonade . Likewise, prebiotic ingredients like flaxseeds, oatmeal, psyllium husks, sauerkraut, kimchi, or kefir are a good choice for a healthy gut.

5. Celery and cabbage as natural bacteria killers

In winter, it is recommended to eat plenty of cabbage and root vegetables like celery, kale, Brussels sprouts, and savoy cabbage. This is because they are particularly rich in mustard oil glycosides – also known as glucosinolates. These essential oils fight against bacteria and viruses, prevent illness, and help with the first symptoms of a cold. Furthermore, these types of vegetables contain plenty of vitamin C. This strengthens your defenses and helps you get through cold season well.

6. Sleep well and enough to give colds no chance

Sleep is the best medicine for a strong immune system. During sleep, the body can reform its defense cells, fight off bacteria and germs, and thus prevent colds. Therefore, it is important to have restful sleep during cold season. 7 to 9 hours are recommended.

7. Sufficient exercise and reducing stress levels

For the smooth functioning of our immune system, it is important to reduce stress and allow the body enough breaks. In addition to a balanced diet, athletic activities and exercise can not only reduce stress but also strengthen the body's defenses.