Winter is here! Cold weather and lack of light can really get us down. On top of that, lots of people have colds and the flu is now in full swing. This means hard work for the immune system. Here are a few tips on how you can prevent illness and the "winter blues" in an environmentally friendly and natural way.

Light

Most people leave the house in the dark and come home in the dark in the evening. In between, many sit in artificially lit and often overheated rooms. When the winter sun does make an appearance, take advantage of it and spend your lunch break outdoors. But even diffuse, natural light on a cloudy day can be helpful during a walk after work. Getting outside regularly can prevent illness and discomfort and combat the "winter blues."

Exercise

In winter, our immune systems have a hard time, as they are particularly exposed to pathogens for various reasons. In addition to extended periods of rest, which are particularly necessary in winter, daily, moderate exercise (e.g., walking or a light workout) is important to keep the circulation going and activate the immune cells in the blood. However, you should not overdo it, as this can damage the immune system, especially in winter.

Sleep

You should generally get enough sleep, find relaxation, and avoid stress, which weakens the immune system. Since the body is particularly vulnerable in winter, this is especially recommended during this season.

Nutrition

A balanced diet is especially important in winter if you want to stay healthy. Fruit and vegetables, yogurt, vegetable oils, nuts, whole grain products, fish, and eggs, among other things, cover the increased need for vital substances well. Vitamin and mineral tablets are not recommended at first—they do not provide any additional health benefits. They are only prescribed by doctors in cases of increased need or malnutrition.

Air

Dry air in heated rooms particularly hinders the cleansing function of the nasal mucous membranes in winter. This makes it easier for viruses to penetrate. Therefore, ventilate your rooms frequently (air them out thoroughly!). Nasal rinses with salt water solution and adequate fluid intake by drinking water provide additional support for the immune system.

Virus protection

Cold viruses spread easily through the air among people. Large gatherings of people on public transport, in waiting rooms, open-plan offices, or at events are ideal places for them to spread. Viruses remain active on door handles, handles, or telephone receivers for hours. Therefore, washing your hands regularly is an appropriate protective measure against the spread of flu viruses to the nasal mucous membrane.

Warmth

Warm clothing is a must in winter. The body loses a lot of heat through the head in particular. A hat helps. Otherwise, you should make sure that you always keep your feet warm. Cold feet weaken the body's defenses. Thick socks and sturdy winter shoes prevent cold feet. Warm foot baths are recommended at home. You should also avoid wet hair and sweaty clothing (e.g., after sports). Water treatments, cold-warm showers, and sauna visits can also strengthen the immune system.

Illness

If you do catch a cold or the flu and are suffering from a runny nose, sore throat, headache, aching limbs, and cough, it is essential to rest. Stay at home until you have recovered. If you go to work when you are ill, you increase the risk of infecting those around you and delay your own recovery. Home remedies such as throat compresses, hot herbal teas and other vitamin-rich drinks, calf compresses for fever and sweat baths help to combat the illness.