Don't give viruses a chance!

Posted: September 04, 2024
Dr. med. Wolfgang Bachmann
Dr. med. Wolfgang Bachmann

General practitioner

What about your health?

Did you already have a cold or do you have one now?

Every year between December and January, the cold and flu season begins and lasts for up to 4 months.

Recent studies show that young people in particular are catching the flu disproportionately often. Children and young people between the ages of 10 and 19 and young adults up to the age of 25 are particularly affected.

But younger children and older or already weakened people are also particularly at risk from viruses and bacteria.

 

➤ Adults suffer from colds 3-4 times a year, children up to 10 times!

How is it that flu viruses surprise so many of us every year?

There are several reasons for this:

  1. Viruses love the cold weather. Cold and dry air provide the ideal living conditions for viruses.
  2. Our mucous membranes are highly irritated by the constantly heated air. Mucous membranes normally offer good protection against viruses and bacteria, but the dry, warm air puts a lot of strain on them. The result: the body's own barrier is weakened.
  3. Viruses are survival artists. They are constantly changing and adapting, making it difficult for our immune system to immediately recognize them as such. They are also very persistent and survive on the palms of our hands, door handles and even banknotes.

➤ Young and older people are particularly susceptible to flu viruses!

So what can we do to combat annoying viruses and bacteria and strengthen our immune system in the long term?

The quick help for colds:

1) Zinc - the immune booster

Zinc is particularly known for its antiviral effect. In combination with vitamin C, zinc helps to strengthen the immune cells. Studies show that zinc reduces the severity of cold symptoms by around 40 % and shortens the duration of an illness by 3-4 days!

2) The classic - vitamin C

We all know that vitamin C strengthens our immune system. Study results show that taking 5,000 mg of vitamin C per day reduces the illness phase of a cold from an average of 9 days to 5 days or less.

3) Vitamin D - the sunshine vitamin 

Almost half of us are affected by a vitamin D deficiency, especially in winter. This deficiency inevitably leads to a weakened immune system. And not only that, our mood also drops at the same time as our vitamin D levels.

Treating a cold or flu is one thing. However, it is more important to prevent illness at an early stage. 

But what is the best way to arm yourself against viruses and bacteria?

Actively prevent viruses and bacteria now!

1. soak up the sun - whenever possible

Sure, it's difficult to get enough sun in winter as it gets dark early and the weather is often bad. But make the most of all the sunshine you can get. How about going on vacation in winter and spending it somewhere sunny? This also makes the cold and dark months more bearable.

2. exercise regularly

You don't have to do extreme sports to stay healthy. Just 30 minutes of light exercise a day will help you. Exercise strengthens your antibodies and white blood cells, which are largely responsible for your immune system.

3. reduce your stress

Take time for relaxing activities such as listening to music or meditating. This is because stress releases the hormones cortisol and adrenaline, which put a strain on your immune system. A weakened immune system is more susceptible to colds and viral infections.

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4. drink enough

Especially in winter, when the heating is on full blast, our mucous membranes dry out quickly. This makes us all the more susceptible to viruses and bacteria. Adequate hydration increases your cold-fighting potential. 

5. recover while you sleep

If you sleep too little, it affects your immune system. According to a sleep study, sleep deprivation has a significant detrimental effect on the immune system after just a few days. Adults should sleep between 7 and 9 hours a night. People who are already ill should sleep even more.

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6. eat a balanced and healthy diet

A healthy diet is extremely important for general well-being. In most cases, a combination of certain foods is ideal for defending against bacteria, viruses, etc. These include garlic, ginger, spinach, pulses, omega 3 fatty acids (EPA and DHA) and foods with high levels of zinc (chickpeas), selenium (broccoli & barley), vitamin C (red peppers & citrus fruits) and vitamin E (nuts & seeds). 

7. supplement your diet with the power of nature

To further strengthen and maintain your immune system naturally, it's important to create healthy habits for overall wellness. One of the best ways to boost your immunity during cold and flu season is to use high-quality vitamins, minerals and nutrients. Developing a supplement routine is nutritional insurance for winter wellness.

Build up your immune system sustainably with:

1) Vitamin booster for your health

The vital substance concentrate contains only the best of high-quality fruit, vegetable and berry concentrates as well as herbal and plant extracts. You receive 35 daily portions with the most important vitamins and minerals for your immune system!

2) Probiotics - intestinal power from within

A study conducted in 2009 with schoolchildren reported that fever, cough and runny nose were reduced after 3 months of taking probiotics. The number of sick days was almost halved and the use of antibiotics was reduced by over 80 %.

3) The power of medicinal mushrooms

Whether reishi, cordyceps or shiitake - medicinal mushrooms are great immunity boosters! The beta-glucans they contain help the body to strengthen the immune system against infections.

Conclusion:

Our immune system basically has a good defense system. However, this natural defense needs external support from time to time when it comes to coping with colds or a flu epidemic.

➤ O ur final tip: Don't forget to wash your hands frequently with soap! This will already reduce your risk of infection!

 

Sources (in English):

Van Straten, M. & Josling, P. (2002, May-June). Preventing the common cold with a vitamin C supplement: a double-blind, placebo-controlled survey. Advances in Therapy, 19(3):151-9, doi: 10.1007/bf02850271

Gorton, H. C. & Jarvis, K. (1999, October). The effectiveness of vitamin C in preventing and relieving the symptoms of virus-induced respiratory infections. Journal of Manipulative and Physiological Therapeutics, 22(8):530-3, doi: 10.1016/s0161-4754(99)70005-9

Hintzpeter, B., Mensink, G. B., Thierfelder, W., Müller, M. J. & Scheidt-Nave, C. (2008, September). Vitamin D status and health correlates among German adults. European Journal of Clinical Nutrition, 62(9):1079-89, doi: 10.1038/sj.ejcn.1602825

Prasad, A. S. (2008, May-June). Zinc in human health: effect of zinc on immune cells. Molecular Medicine, 14(5-6):353-7, doi: 10.2119/2008-00033.Prasad 

Wintergerst, E. S., Maggini, S. & Hornig, D. H. (2006). Immune-enhancing role of vitamin c and zinc and effect on clinical conditions. Annals of Nutrition & Metabolism, 50(2):85-94, doi: 10.1159/000090495

Leyer, G. J., Li, S., Mubasher, M. E., Reifer, C. & Ouwehand, A. C. (2009, August). Probiotic effects on cold and influenza-like symptom incidence and duration in children. Pediatrics, 124(2):e172-9, doi: 10.1542/peds.2008-2666

Wachtel-Galor, S., Yuen, J., Buswell, J. A. & Benzie, I. F. (2011). Ganoderma lucidum (Lingzhi or Reishi): A Medicinal Mushroom. Verfügbar unter: [https://www.ncbi.nlm.nih.gov/pubmed/22593926] 

Jordan, J. L., Sullivan, A. M. & Lee, T. D. (2008). Immune activation by a sterile aqueous extract of Cordyceps sinensis: mechanism of action. Immunopharmacology and Immunetoxicology, 30(1):53-70, doi: 10.1080/08923970701812332