2023-10-25 17:46:54
Creating a Healthy Indoor Environment for a Strong Immune System
Proper ventilation and indoor climate
An appropriate indoor climate is crucial for our well-being and our health. Regular ventilation plays a central role here. In this way, you not only create good air quality, but you also declare war on pathogens. The optimal room climate is one with humidity from 40 to 60% and a room temperature of 20-22° Celsius.
To ventilate properly, open the windows wide and create a draft. This is particularly effective for quickly exchanging stale air full of viruses and pathogens. This should take about 5-10 minutes. It is also advisable to ventilate several times a day, especially after getting up, after cooking, or showering. Remember to turn off radiators while airing to save energy.
Sleep well
Healthy sleep is of great importance for our immune system – and can effectively prevent an infection. Most adults need seven to eight hours of sleep per night to allow the immune system to recover and strengthen to work effectively in the fall. Therefore, prioritize adequate sleep and create a relaxing sleep environment.
Exercise and relaxation for a strong immune system
Exercise and relaxation play a central role in a strong immune system. Regular exercise will improve your body’s resilience and can better fight diseases, viruses, and pathogens. You don’t have to be a top athlete; even small activities like walking or yoga strengthen your immune system.
Relaxation is just as important. Stress weakens the immune system, so rest periods are essential. Methods such as progressive muscle relaxation or meditation can help reduce stress. Maintain a balance between activity and rest. This will make your immune system fit against infections and pathogens and promote your general health.
Prevent colds with the right nutritional tips
1. Probiotics
Yogurt, sauerkraut, and buttermilk are healthy sources of probiotics – friendly gut bacteria. These support digestion, promote intestinal health, and can prevent colds, according to a meta-analysis by the renowned Cochrane Library. So enjoy your yogurt with oats and berries!
2. Echinacea
Echinacea purpurea, the purple coneflower, stands out among the many herbs. The European Medicines Agency (EMA) confirms in a report the “good clinical evidence for the effectiveness of Echinacea purpurea juice for colds”. However, the effectiveness of echinacea teas is less clear, as studies have mostly examined the extract or juice. Nevertheless, a high-quality study showed that tea can also relieve and shorten cold symptoms.
3. Vegetables
Although citrus fruits are often seen as protection against colds due to their vitamin C content, vegetables such as celery, lamb’s lettuce, and kale are more important for the immune system. They are rich in vitamin A, which the German Nutrition Society (DGE) and the Federal Center for Nutrition (BZfE) recommend. Vitamin C, an antioxidant that fights free radicals, also supports the immune system and is abundant in broccoli, peppers, Brussels sprouts, and kale. A colorful and varied diet in winter is therefore advisable.
4. Flaxseed
Flaxseeds are an excellent source of omega-3 fatty acids, which strengthen the immune system, reports the Federal Center for Nutrition (BZfE), among others. About 3 tablespoons of ground flaxseed per day, e.g. in muesli or yogurt, cover the need. Other sources of Omega-3 include walnuts and cold-pressed rapeseed oil (for cold dishes).
What to do at the first sign of a cold?
At the first sign of a cold, it is important to rest and get enough sleep. This is how your immune system can best fight the infection. Drinking enough fluids, gargling with salt water to relieve a sore throat, and using nasal rinses or sprays to open blocked nasal passages are also helpful.
Over-the-counter medications can be used for coughs and colds. Heat, whether from a warm bath or a hot water bottle, can relieve body aches and discomfort. A doctor’s visit is advisable if symptoms persist for more than a week or worsen.
Taking these steps to create a healthy indoor environment, prioritizing sleep and relaxation, and following proper nutrition tips can greatly contribute to boosting your immune system’s ability to fight off infections and diseases. Stay healthy and take care of yourself!]
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