Hey you! Yes, you, with your scarf pulled up to your nose as soon as the temperature drops below 10 degrees. Winter is coming back, and with it comes not only cozy sweaters and hot chocolate, but also colds, coughs, runny noses, and sometimes that nasty feeling like your body has spontaneously decided to go on vacation—but unfortunately, without you.
But don't worry! With a few little tricks, you can boost your immune system as if you had superpowers. In this blog post, we'll show you how to awaken your inner defenses to get through the cold season without every sneeze becoming dangerous.
The immune system – your body’s own superhero team
Before we get started, let's take a look at what we're talking about: your immune system. Think of your immune system as a highly trained special forces unit—always ready to respond quickly, identify invaders, defend your body, and protect you from all the nasty viruses and bacteria out there. T cells, B cells, and macrophages—these are the heroes that patrol your bloodstream, neutralizing invaders before they can take hold.
But just like any superhero, your immune system needs a little support every now and then to stay in top shape. Especially in winter, when the enemies become stronger and outnumber you (yes, we mean cold and flu viruses). So get ready—here are the best strategies to get your immune system ready for the cold season.
1. Sleep is your secret weapon
What do Batman, Spiderman, and you have in common? None of you are superheroes when it comes to sleep deprivation. Sleep is absolutely crucial when it comes to strengthening your immune system. While you snuggle up in bed and process your day's events in your dreams, your body is working at full speed.
During sleep, your body produces cytokines – proteins that regulate inflammation and ensure your immune system responds to attacks. If you don't get enough sleep, the production of these defense proteins decreases, making you more susceptible to infections. Your body also regenerates during sleep, repairing tissue and strengthening your immune system for the next day.
Tip: Try to get between 7 and 9 hours of sleep every night. And no, the show can wait—but your immune system can't.
2. Exercise – Your power training for the immune system
Think of your immune system like a muscle—the more you train it, the stronger it becomes. But don't worry, you don't have to rush to the gym and lift weights right away. Regular, moderate exercise is perfectly sufficient to strengthen your immune system.
Exercise improves blood circulation, which ensures that immune cells are transported more quickly throughout the body to fight invaders. Even a half-hour walk or light jog a day can help strengthen your defenses. But be careful: Overly intense exercise can weaken your immune system, so don't overdo it!
Tip: Whether it's walks, yoga, or a bike ride—the main thing is to get regular exercise in the fresh air. This not only gets your circulation going, but is also good for your soul.
3. Vitamin C – Your personal shield against colds
Ah, good old vitamin C! Everyone knows it's the classic when it comes to immune system support. But what's behind it? Vitamin C supports the production of white blood cells, the "foot soldiers" of your immune system. These cells directly attack pathogens and destroy them before they can spread.
And the best part: Vitamin C is very easy to incorporate into your daily routine. You can find it in oranges, lemons, kiwis, peppers, broccoli, and many other foods. So the next time you reach for a snack, just choose an orange—that way you'll be on the safe side.
Tip: A glass of freshly squeezed orange juice in the morning or a crunchy bell pepper snack in between meals can work wonders.
And if you find it difficult to replenish your vitamin C supply every day, we have a great supplement.
Recommendation: NN Vitamin C Complex
When your immune system is particularly challenged, such as during the cold season or stressful periods, NN Vitamin C Complex can provide valuable support. With a stomach-friendly form of vitamin C, this product ensures your body is supplied with this important nutrient quickly and effectively. The special combination of different forms of vitamin C promotes optimal absorption and prolonged effectiveness – ideal for supporting your immune system and keeping your energy levels high. Perfect for times when your body needs an extra helping hand.
4. Zink – The Forgotten Superhero
While vitamin C takes center stage, zinc is often overlooked. Zinc is incredibly important for a strong immune system. It supports immune cell function and promotes tissue healing.
You can find zinc in foods like meat, legumes, nuts, and seeds. Pumpkin seeds and lentils are particularly good sources of zinc for vegetarians and vegans.
Tip: A delicious muesli with nuts and seeds in the morning not only provides you with energy but also a good dose of zinc.
Recommendation: NN Zinc
When it comes to supporting your immune system, NN Zinc is the perfect partner for your well-being. This essential trace element plays a crucial role in over 300 biochemical processes in your body, and its deficiency can manifest itself in a variety of ways – from hair loss and loss of appetite to impaired wound healing. It's especially important to ensure adequate zinc intake if you're a vegetarian or vegan, or during phases of life with increased needs, such as pregnancy or old age.
NN Zinc is optimally bioavailable because it is bound to an amino acid, which facilitates absorption by the body. Combined with vitamin C, it provides targeted support for your immune system and helps strengthen your defenses even during the colder seasons. Perfect for anyone who wants to ensure they're optimally nourished.
5. Drink water – but with style
No, you don't need to stock up on water now, but drinking enough fluids is essential for a strong immune system. Especially in winter, we tend to drink less because we don't sweat as much. But be careful: Your body needs fluids even in the cold season to flush out toxins and keep your immune system functioning optimally.
Water is of course the best choice, but herbal teas (for example with ginger, which has anti-inflammatory properties) and hot lemon are also great alternatives.
Tip: Start your day with a glass of lukewarm water with a squeeze of lemon. This not only boosts your metabolism but also provides an extra dose of vitamin C.
6. Laughter – The best remedy for illness
Yes, you read that right! Laughter is actually good for your immune system. When you laugh, happy hormones (endorphins) are released, which not only lift your mood but also lower the stress hormone cortisol. And less stress means your immune system can function more effectively.
Studies have even shown that people who laugh regularly have higher numbers of natural killer cells in their bodies 1 – cells that directly fight disease-causing pathogens. So, watch a funny movie or meet up with friends who make you laugh.
Tip: How about a round of “Monty Python” or another comedy show?
7. Fresh air – your booster for body and mind
We know that in winter, you just want to stay in bed and watch Netflix, but fresh air is incredibly important for your immune system. Even when it's cold, a walk in the fresh air promotes oxygen intake and stimulates blood circulation. This ensures your immune system functions better and strengthens your defenses.
Plus, getting outside and enjoying the sunlight is good for your psyche—even if it's just a small dose of vitamin D. And while we're on the subject of vitamin D...
8. Vitamin D – The Winter Superhero
During the cold season, our bodies often receive too little sunlight, which inhibits the production of vitamin D. However, vitamin D plays a key role in the immune system, as it can promote the activity of immune cells and reduce inflammation in the body.
Since it is more difficult to get enough sunlight in winter - especially in our latitudes - you can also get vitamin D through supplements or foods such as fatty fish (salmon, mackerel) and eggs.
Tip: Consider taking a vitamin D supplement in winter – especially if you don’t get much sunlight.
Recommendation: NN Vitamin D3 2500.IE
NN Vitamin D3 2500 IU is a high-dose supplement that helps you stay optimally nourished throughout the winter. The convenient drop format allows for precise and easy daily dosing, ensuring your body gets the sunshine vitamin it needs. Keep your immune system strong – even when the sun isn't shining!
9. The power of probiotics – good for the gut, good for the immune system
Did you know that a large part of your immune system is located in your gut? That's precisely why a healthy gut flora is so important. Probiotics—the "good" bacteria found in foods like yogurt, kefir, or sauerkraut—can help promote a balance of gut bacteria and thus strengthen your immune system.
Your immune system as an invisible protective shield
The cold season is a challenge for your immune system, but you're up to it! With enough sleep, exercise, a balanced diet, and a positive attitude, you can strengthen your immune system so that it can fight off even the most nasty viruses.
So, put on your superhero suit (or even just a weatherproof jacket), eat some oranges, and get outside for some fresh air. Your immune system will thank you—and colds won't stand a chance.
Sources:
1 Mary P Bennett, Janice M Zeller, Lisa Rosenberg, Judith McCann (2003): The effect of mirthful laughter on stress and natural killer cell activity. Aging Ther Health Med. Mar-Apr;9(2):38-45
