Defend Against the Cold: Expert Tips to Boost Immunity and Stay Healthy

Defend Against the Cold: Expert Tips to Boost Immunity and Stay Healthy

The head is pounding, the nose is running, the throat is inflamed. Who does not know them, the symptoms of a cold. In order not to let it get that far in the first place, you should train your immune system and fall back on a few proven measures. We have put together the best tips for you to prevent a cold. In addition, you will also find suggestions here as to what you can do if you do catch a cold.

Preventing colds: 12 tips

The most pleasant cold is the one that never breaks out. Because colds are usually unpleasant: the body is weakened by the pathogens and you feel weak and tired.

With a few simple tips, however, you can prevent a cold. A balanced diet with plenty of fruit and vegetables is particularly important   so that the body has all the vitamins and  minerals it needs  in sufficient quantities.

There are also many other tips you can use to protect yourself from a cold:

  1. Drinking tea  : Teas such as ginger, elderberry or linden blossom tea, which stimulate the immune system, are particularly suitable. Basically, make sure to drink enough to moisten the mucous membranes.
  2. Sufficient  vitamin C  strengthens the immune system. In general, pay attention to a balanced, vitamin-rich diet.
  3. Going out into the fresh air every day allows the body to adjust better to the cold temperatures. But: Don’t go outside with wet hair.
  4. If possible, keep your distance in public to avoid infection and wash your hands regularly.
  5. Warm-cold alternating showers invigorate and activate the immune system.
  6. Wear appropriate clothing for the temperatures: warm but breathable – preferably according to the layering principle.
  7. Sport increases the immune system, and endurance sport, such as walking, jogging or cycling, is particularly well suited.
  8. Get enough sleep, avoid stress.
  9. Avoid dry heating air.
  10. Ventilate sufficiently, but avoid draughts.
  11. Regular visits to the sauna and hot footbaths strengthen the immune system.
  12. Substitute 15 to 30 milligrams of  zinc daily  .

8 tips for catching a cold

If you do catch a cold, the following tips can help you to relieve the symptoms of the cold and   get rid of the annoying cold or the unpleasant sore throat as quickly as possible:

  1. Drink  plenty of fluids to break up stubborn mucus. Still water or herbal teas  sweetened  with  honey  , such as thyme or sage tea, are best suited for this.
  2. Ginger tea  strengthens the immune system: Pour boiling water over a few slices of fresh ginger root, leave to infuse to taste and sweeten with honey.
  3. Eat enough and balanced food  so that the body is supplied with all the essential vitamins, minerals and proteins.
  4. Zinc  is involved in many metabolic processes in the human body and is essential for the optimal functioning of the immune system. Among other things, zinc protects the mucous membranes and can thus make it more difficult for viruses to penetrate. However, zinc not only arms the immune system against a possible cold, it also helps when the first symptoms are already noticeable.
  5. hot bath with essential oils  helps to relax and clears the airways.
  6. Avoid dry heating air,  otherwise the mucous membranes dry out and the viruses can do their work all the more easily. Simply place a bowl of water on the heater, add a drop of essential oil, it replaces any room perfume. Also  ventilate several times a day  (shock ventilation is best) so that the room air does not become too stuffy and the virus-contaminated air is exchanged for fresh air.
  7. Even if you have a cold (not with a  fever ) go out into the  fresh air  and go for walks, but keep warm.
  8. Avoiding stress gives  the body the strength it needs to fight the virus.

5 home remedies for colds

If you have a cold, you do not have to go straight to a doctor, you can treat a runny nose,  cough  or sore throat yourself first. However, if the cold lasts longer than a week or if the temperature climbs into the fever range, you should see a doctor.

These home remedies can help you get rid of a cold as quickly as possible:

  • Flush  your nose with salt water  to moisten dry mucous membranes.
  • Honey  has an antibacterial effect and can therefore effectively fight bacteria in the mouth and throat.
  • If you have a cold, inhale with salt water or essential oils  to  loosen mucus.
  • If you have a cough, onion syrup helps  to  relieve the symptoms: dice an onion and sprinkle it with sugar. After an hour, consume the  juice that has formed.
  • Gargling  with chamomile tea has a positive effect on sore throats  : Chamomile tea disinfects the throat and helps to heal the inflamed areas.

Recipe for an anti-cold drink

You can mix yourself a healthy anti-cold drink with the following recipe. The cold drink provides you with important vitamins and minerals and thus strengthens your immune system:

  • 100 ml carrot juice
  • 100 ml freshly squeezed orange juice
  • ½ tsp grated fresh ginger
  • 1 tbsp sea buckthorn juice

The drink should be  drunk at room temperature before going to bed  . This is also a good time to take a zinc supplement. In addition, a cup of honey-sweetened elderberry or lime blossom tea should be drunk daily.


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