Our contents at a glance:

• What is the immune system, and how does it work?
• How to strengthen your body: 5 effective tips for you and your immune system
• Healthy companions for the cold season

Autumn is here, and with it the season of colds and sniffles. But don't worry, your immune system can help you overcome these challenges.

In the cold months of autumn and winter, it can be difficult to keep moving and stay in a good mood. The darkness and cold often leave us feeling sluggish and tired, which can weaken our defences. But don't worry, we have the best tips and tricks to get you through this season fit and healthy.

If you want to feel vital and active in autumn and winter, you've come to the right place. We give you five simple and effective tips to strengthen your immune system. Along the way, you'll learn how a balanced diet and a healthy lifestyle can help you make the most of this season.

What is the immune system, and how does it work?

Our immune system acts as a shield in our body to protect us from pathogens. You can think of it as a complex defence system specifically designed to fight off tiny invaders like bacteria and viruses.

What is special about the immune system is its ability to immunise. Once it has been confronted with a pathogen, it remembers it and can fight it much more quickly and efficiently when it encounters it again, leading to a faster recovery.

But for the immune system to stay strong, it needs your support. A healthy lifestyle plays a crucial role. Which means eating well, getting enough sleep and exercising regularly. All these things help to strengthen your immune system.

An intact immune system is the key to continued health and well-being. Therefore, it is of great importance to take the right care and preventive measures to ward off diseases and ensure a strong immune system.

How to strengthen your body: 5 effective tips for you and your immune system

1. Healthy Eating as the Key:

A balanced diet is the cornerstone of a strong immune system. In autumn, there is an abundance of fresh fruit and vegetables that are rich in vitamins and antioxidants. Here are some important nutrients to look out for:

• Vitamin C:
  This vitamin is known for its immune-boosting properties. It promotes the production and function of white blood cells and acts as an antioxidant to prevent cell damage and improve the body's defence response against pathogens.
• Vitamin D:
  As sunlight hours decrease in autumn, it is important to take in enough vitamin D. It supports the immune system by promoting the production of antimicrobial peptides, thus strengthening the body's defence against pathogens.
• Zinc:
  Zinc supports the immune system by promoting the production and activity of white blood cells, which play a crucial role in the body's defence against pathogens.
• Ginger, turmeric and garlic:
  These spices can help reduce inflammation and have antioxidant properties that can boost the body's defence responses against pathogens and help fight infections.

Foods that provide you with the right vitamins and important nutrients during the cold season can be found at the end of the article.

2. Regular exercise and fresh air

Even if the days are getting shorter and the weather is getting more uncomfortable, you shouldn't miss out on regular exercise and fresh air. A walk in the park or a light jog can work wonders to get your immune system going. The fresh air provides your body with oxygen and promotes blood circulation, which is important for a healthy immune system.
Tip: Having trouble getting yourself up and going? Find out how to discover your passion and motivate yourself better in our article on IKIGAI.

3. Sufficient sleep

Good sleep is crucial for a strong immune system. Your body repairs and regenerates while you sleep, which means that getting enough sleep is essential to successfully fight off pathogens. Make sure you get enough sleep to feel rested and energised.

Do you sometimes have trouble falling asleep? Get tips and tricks in our Sleep Guide.

4. Stress reduction

Stress can weaken the immune system, so it's important to incorporate relaxation techniques into your daily routine. This can be yoga, meditation, breathing exercises or simply quiet time to read. Find out what suits you best to reduce stress and strengthen your immune system.

How to bring body and mind into harmony - Art of Yoga

5. Simple household tips to support your immune system

In addition to the general recommendations above, there are also some simple household tips that can help you stay healthy:

• Eucalyptus/ sage vapour: A few drops of eucalyptus essential oil or fresh sage leaves in a bowl of hot water can act as an inhalation and open the airways.
• Ginger tea/shot: Ginger has anti-inflammatory properties. A hot ginger tea can provide relief from sore throat and cold symptoms.
• Regular handwashing: One of the most effective ways to prevent the spread of disease is to wash your hands thoroughly with soap and water.

Your healthy companions for the cold season