Cold Season: What is a Cold and How Can You Strengthen Your Immune System?

What is a Cold?

A cold, also known as an upper respiratory tract infection, is an infection caused by various viruses, particularly rhinoviruses. Typical symptoms include:

• Runny nose
• Sore throat
• Cough
• Mild fever
• Body aches

Colds are usually harmless and last about 7 to 10 days. They often occur during the cooler months when cold weather and dry heating air dry out the mucous membranes, making them more susceptible to viruses.

How Can You Strengthen Your Immune System?

A strong immune system is the best protection against colds. Here are some tips on how to naturally boost your defenses:

1. Balanced Diet

A healthy diet provides the body with essential vitamins and minerals necessary for a strong immune system. Vitamins C, D, zinc, and selenium play a crucial role.

2. Regular Exercise

Moderate exercise strengthens the immune system by improving circulation and activating defense cells. Long walks, jogging, or cycling outdoors are ideal to keep the immune system active.

3. Sufficient Sleep

Restful sleep is essential for the body to regenerate. Lack of sleep weakens the immune system and increases susceptibility to infections.

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4. Reduce Stress

Chronic stress weakens the immune system and makes you more susceptible to illness. Relaxation exercises like yoga, meditation, or simply taking mindful breaks throughout the day can help lower stress levels.

5. Supplements for Support

To further support your immune system, you can integrate supplements into your daily routine. These products provide your body with the necessary micronutrients that are especially in demand during cold season.

6. Stay Hydrated

Drinking plenty of water and unsweetened teas helps keep the mucous membranes moist and supports the immune system. Hot drinks with ginger, lemon, and honey can also be soothing and strengthen your defenses.

The cold season doesn’t have to be a time of illness. With the right precautions, a balanced diet, and targeted support through supplements, you can strengthen your immune system and prevent colds. To be well-prepared for the cold season, you can rely on high-quality supplements and vitamins. Here’s a selection from Sportbenzin.ch that can help you stay healthy:

Recommended Products to Support the Immune System:

• BE THE CHANGE Vitamin D3 & K2 & Omega 3 – Supports immune system, bone health, and cardiovascular health. Recommended dosage: One capsule daily.
• Burgerstein Zink-C Toffees – Delicious toffees that contain zinc and vitamin C. Recommended dosage: Suck 1-2 toffees daily, ideal for on-the-go.
• ESN Vitamin Stack – Comprehensive vitamin and mineral complex. Recommended dosage: Take 1 capsule daily with water.
• Hammer Nutrition Premium Insurance Caps – Comprehensive multivitamin formula for athletes. Recommended dosage: 4 capsules daily with a meal.
• Sponser Immunoguard – Combines plant extracts with beta-glucans for targeted immune support. Recommended dosage: Two capsules daily, preferably with a meal.

References

1. Cohen, S., Janicki-Deverts, D., & Miller, G. E. (2007). Psychological stress and disease. JAMA, 298(14), 1685-1687.

2. Heikkinen, T., & Järvinen, A. (2003). The common cold. The Lancet, 361(9355), 51-59.

3. Boeckh, M., & Sepkowitz, K. A. (2004). Opportunistic infections in patients with hematologic malignancies. J Clin Oncol, 22(2), 333-342.

4. Calder, P. C. (2006). Dietary fatty acids and the immune system. Nutrition, 22(6), 554-558.

5. Nieman, D. C. (2000). Exercise, infection, and immunity. Nutrition Reviews, 58(7), 302-308.

6. Petersen, A. M., & Pedersen, B. K. (2005). The anti-inflammatory effect of exercise. Journal of Applied Physiology, 98(4), 1154-1159.

7. Cohen, S., Doyle, W. J., Alper, C. M., Janicki-Deverts, D., & Turner, R. B. (2009). Sleep habits and susceptibility to the common cold. Archives of Internal Medicine, 169(1), 62-67.

8. Kiecolt-Glaser, J. K., McGuire, L., Robles, T. F., & Glaser, R. (2002). Psychosocial stress and disease. JAMA, 298(14), 1685-1687. photo credit freepik