Cold prevention: natural strategies for the transition to spring
Cold prevention: natural strategies for the transition to spring
With the change of seasons and the move in spring, the risk of colds also increases - a challenge that our immune system has to face every year. But how can we strengthen our body in a natural way and effectively protect ourselves from the annoying spring colds? This article illuminates the scientific foundations and the practical use of different natural strategies for cold prevention. Thanks to the targeted strengthening of immunity with a nutrition, which is optimally tailored to the needs of spring, the central role of sleep quality and stress reduction as well as the use of proven natural remedies, we offer a comprehensive guide. We put a special focus on the scientific assessment of these methods in order to identify the most effective approaches for natural prevention of colds in the transition to spring.
immunity strengthening through nutrition: optimal nutrients for the body in spring
A balanced diet, rich in certain nutrients, can support immune function and thus contribute to the prevention of seasonal diseases. In spring, when the body recovers from winter inertia, vitamins and minerals are particularly important to strengthen the immune system.
- vitamin C is known for its immune -strength function. It promotes the formation of white blood cells that are responsible for combating infections. Good sources for vitamin C are citrus fruits, strawberries, peppers and broccoli.
- vitamin D plays a central role in immune defense. Adequate vitamin D supply can be improved by sun light exposure, but it is often difficult in spring to only obtain sufficient vitamin D above it. Fatty fish, egg yolk and vitaminized foods can complement the supply.
- zinc is an essential mineral that supports the function of immune cells and has an antiviral effect. Found in meat, fish, nuts and seeds, zinc is crucial for immune defense.
- Selen , mostly present in paraners, fish and seafood, supports antioxidant enzymes and has a positive effect on immune defense.
A diet that is rich in these nutrients can support the immune system in the fight against infections and diseases. However, it is important to choose a diet that offers a variety of nutrients because they appear synergistically.
| nutrient
| ||
|---|---|---|
| vitamin C | strengthens the immune system, promotes the formation of white blood cells | citrus fruits, strawberries, paprika, broccoli |
| vitamin d | supports the immune defense | fatty fish, egg yolk, vitaminized foods |
| zinc | supports the function of immune cells, antiviral effects | meat, fish, nuts, kernels |
| selenium | supports antioxidant enzymes, strengthens immune defense | paranese, fish, seafood |
The addition of probiotic foods such as yogurt and kefir can also promote intestinal Health, which is closely connected to the immune system. A healthy intestinal flora forms another line of defense against pathogens.
It is essential to pay attention to a sufficient supply of these nutrients, especially in the transition of cold to warmer months. While a supplementary supplementation can be considered, the recording is preferable by natural food sources to achieve the best results for immune defense.
meaning of sleep quality and stress reduction for the prevention of colds
sleep plays a crucial role in the functionality of the immune system. During sleep, immune defense cells are produced that act against infectious agents such as viruses. Studies show that people who sleep less than seven hours a night a triple risk of developing a cold compared to those who sleep eight hours or more. The sleep quality directly influences the production of cytotoxic T cells that are responsible for combating infected cells.
stress also has a direct impact on the immune system. Chronic stress leads to an increased production of cortisol, a hormone that can weaken the immune response in high concentrations. In the longer term, chronic stress can increase the risk of infecting yourself with cold viruses. Stress management techniques such as meditation, yoga, deep breathing or regular physical activity can reduce cortisol production and thus strengthen the immune system.
- Effective sleep supports the regeneration of the immune system.
- stress management is essential for maintaining a strong immune response.
- Regular physical activity reduces stress and improves sleep quality.
strategies to improve sleep quality include compliance with a regular sleeping plan, reducing blue light exposure before going to bed and creating a quiet, dark and cool sleeping environment. These measures support the circadian rhythm and promote the production of melatonin, a hormone that regulates sleep.
| strategy
| |
|---|---|
| Regular sleep schedule | strengthening the immune defense |
| stress management | Reduction of cortisol production |
| physical activity | increase in immune defense cells |
Effective natural remedies and their scientific assessment to prevent colds
To prevent colds, various natural remedies are recommended, the effectiveness of which was partially confirmed by scientific studies. The most common means include:
- echinacea : This plant is often used to strengthen the immune system. A meta study from 2014, published in the Journal of the American Medical Association , indicates that Echinacea can shorten the duration of a cold by an average of 1.4 days.
- zinc : zinc can reduce the risk of developing a cold and shorten the duration of the disease if it is taken within 24 hours after the first symptoms occurred. An analysis of 2017 in the British Journal of Clinical Pharmacology confirms the effectiveness of zinc regarding the reduction of the cold duration.
- vitamin C : The role of vitamin C in the prevention and treatment of colds is controversial. However, an extensive Cochrane overview from 2013 was able to determine a slight reduction in the cold duration when taking regular intake.
- Knoblauch : Another 2014 Cochrane analysis suggests that garlic may be able to protect against colds, whereby the quality of the existing data has been classified as low and further research is required.
It should be noted that the effectiveness of this natural remedy depends not only on the quality of the product, but also on the individual constitution and way of life of the individual. In addition, caution is required when using naturally occurring substances, since they can also cause side effects and interactions with medication.
| evidence | ||
|---|---|---|
| echinacea | shortening of the cold duration | meta study, 2014 |
| zinc | Reduction of cold duration and risk | Analysis, 2017 |
| vitamin C | Easy reduction of the cold duration | Cochrane overview, 2013 |
| garlic | Possible protection against colds | Cochrane analysis, 2014 |
Finally, it can be stated that the prevention of colds is a multi -dimensional process that requires a combination of nutritional immunity strengthening, qualitative sleep, stress management and careful use of natural remedies. The measures taken in spring to optimize nutrition, improved sleep quality and stress reduction not only are effective strategies for preventing colds, but also generally promote health and well -being. In addition, the scientific assessment of various natural remedies underlines the need for evidence -based decisions in dealing with vegetable preparations and Supplements. It remains crucial to consider individual needs and circumstances and, if necessary, to obtain expert advice in order to optimally design the personal health routine for the transition to spring and to support the immune system effectively.
sources and further literature
references
- Harvard Health Publishing. (2019). "How to Boost Your Immune System". Harvard Medical School.
- German Society for Nutrition e.V. (DGE). (2021). "Nutritional recommendations to strengthen the immune system".
Scientific studies
- rondanelli, M., Miccono, A., Lamburghini, S., Avanzato, I., Riva, A., Allegrini, P., Faliva, M.A., Peroni, G., Nichetti, M., & Perna, S. (2018). "Self-Care for Common Colds: The Pivotal Role of Vitamin D, Vitamin C, Zinc, and Echinacea in Three Main Immune Interactive Cluster (Physical Barriers, Innate Immunity and Adaptive Immunity) Involving SynerGistic and Regulatory Effects in Prevention and Treatment". Journal of Dietary Supplements , 15 (3), 363-383.
- Singh, M., & Das, R.R. (2013). "Zinc for the Common Cold". The Cochrane Database of Systematic Reviews , 2013 (6), CD001364.
further literature
- Schwabe, U., & Paffrath, D. (ed.). (2022). "Pharmaceutical Report 2022". Springer Verlag. A comprehensive overview of the use of natural remedies and their scientific assessment in Germany.
- Hemilä, H., & Chalker, E. (2020). "Vitamin C for Preventing and Treating the Common Cold". The Cochrane Database of Systematic Reviews , 2020 (2), CD000980.
- Griggs, Barbara. (2021). "Green pharmacy: the history and science of plant remedies". Königswinter: Heel Verlag. A profound insight into the history and modern application of vegetable remedies for disease prevention and treatment.