Prevent colds: How to stay healthy

These tips will show you how you can prevent colds – with sunbathing, a good mood, exercise, the right diet and many other immune-boosting activities.

Colds are a part of life, we all get them from time to time. But there are ways you can prevent a cold at any time of the year – to stay as healthy as possible.

In this article you will find out which factors are important for a strong immune system and how you can avoid colds in your everyday life.

Prevent colds: Less stress protects the immune system

One of the biggest risk factors for a weak immune system is stress. In particular, long-term stress causes the number of immune cells in the blood to fall, the killer cells that fight pathogens to reduce their activity and so-called T lymphocytes to divide more slowly. This means that you get sick faster and recover more slowly.

The following tips will help you reduce your stress levels and prevent colds:

• A sufficient supply of vitamin D reduces stress: take a sunbath and replenish your vitamin D stores naturally.

• Relaxing activities help reduce stress: Take time to breathe deeply, for example with yoga (also for beginners), reading and taking short breaks more often.

• Social relationships protect against stress: Meet up with good friends regularly, as this also reduces stress and helps the immune system.

• Regular exercise and sport can strengthen your immune system and reduce stress. If you do catch a cold, hold off on exercise.

• Get enough sleep. Lack of sleep can make you more susceptible to infections. Make sure the room temperature is right in the bedroom. If you’re cold or sweaty at night, you’ll sleep worse.

• Laugh more often! Do things that make you laugh. Laughter drives away sorrow, relieves stress and thus prevents colds.

Pay attention to hygiene to avoid catching a cold

Another effective strategy for preventing colds is practicing good hygiene, especially when out in public:

• Avoid crowds. This has not only been true since Corona. If you catch a cold or have a weakened immune system, stay away from other people as much as possible. This way you avoid unnecessary contact with cold viruses.

• Keep your hands away from your face! Our hands are full of bacteria that easily enter our bodies through our eyes, nose or mouth. If you avoid this, you can better prevent colds.

• Wash your hands regularly to remove any breeding ground for pathogens.

• Ventilate properly. It’s best to ventilate your apartment several times a day. Because bacteria and viruses love the dry, warm heating air.

• For healthy and immune-strong nasal mucous membranes, you should avoid air conditioning and heated air.

• Use aromatherapy. Breathing in essential oils such as eucalyptus oil can help prevent colds and clear your respiratory tract.

• First aid: If you notice that a cold is starting, you can do a nasal shower to support your nasal mucosa.

Preventing colds by hardening yourself: does that make sense?

Although it is not clearly scientifically proven, it is an old folk wisdom that physical hardening can prevent colds. If you are generally healthy, it won’t hurt if you try the following tips:

• Move as much as possible in the fresh air, do sports or go for a walk. Get your body used to being outside in all weathers and seasons.

• Alternating showers can train your heat regulation and strengthen your immune system.

• Taking a sauna regularly over a longer period of time can prevent colds. More about this here: Sauna for a cold.

• Ice bathing is another way to train your immune system.

If you specifically expose your body to cold to harden it, the following measures are important:

• Never go out in the cold without a hat and scarf. You lose most of your heat through your head, which makes you more susceptible to a cold.
• The onion look – several thin layers of clothing instead of a few thick ones – prepares you optimally for temperature fluctuations.
• If you try ice bathing, it is important that you dress very warmly immediately afterwards and ideally have a thermos of hot tea with you to drink.

Do something good for your body: Eat a balanced, nutritious diet

A healthy diet with lots of vitamins and simple home remedies help you get sick less and prevent colds.

• If a cold is approaching, hot drinks (e.g. cistus tea, homemade ginger tea) can support your immune system.

• Dietary supplements tend not to be necessary with a balanced diet. A mixed diet of fresh and organic ingredients is the best prevention.

• Eat a diet rich in vitamin C. Foods with a lot of vitamin C such as lemon, sea buckthorn or elderberry juice, but also kale and Brussels sprouts should be on your menu.
• A spoonful of honey every now and then can also help prevent a cold. Because honey has an antibacterial effect – but only if it is not heated too much. It is therefore better to let the tea cool down a bit before adding honey.
• Eating small pieces of raw ginger can also help prevent a cold.

Read more on Techzle\.com:

• Home remedies for coughs: The best tips
• 6 herbal home remedies for colds
• Inhale for colds and coughs

Edited by Paula Boslau

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