While we are so lucky to live in a part of Europe where we can clearly claim to have 300 sunny days per year, we still have seasonal changes, which I personally like very much.
Not having such a harsh change in temperature and the fact that we are more likely to spend time outside is an advantage, as obviously is the fact that catching some sun almost every day, helps us maintain our Vitamin D on healthy levels, provided we do not completely avoid the sun by using sun block cremes. While protection from too much sun is important, we should give our body a chance to use the sun for our very needed Vitamin D production. Using natural sunscreen without synthetic and toxic ingredients is therefore a must to not harm our body instead of protecting it.
Apart from enjoying the sun, there are many other things we can do to be best protected during this time of first snotty noses and viral infections. Here are a few:
Eat a nutrient-dense diet: Focus on a balanced diet rich in fruits, vegetables, lean proteins, and healthy fats (fish or algae if you are vegetarian/vegan). These foods provide essential vitamins, minerals, and antioxidants that support immune function.
Stay hydrated: Proper hydration is crucial for overall health and immune function. Drink plenty of water and herbal teas to stay well-hydrated.
Get adequate sleep: Aim for 7-9 hours of quality sleep per night. Sleep is essential for immune system repair and maintenance.
Manage stress: Chronic stress can weaken the immune system. Practice stress-reduction techniques such as meditation, deep breathing, yoga, or mindfulness.
Regular exercise: Engage in regular physical activity to boost your immune system and overall health. Aim for at least 150 minutes of moderate-intensity exercise per week.
Vitamin D: Consider taking a vitamin D supplement, especially during the winter when sunlight exposure is limited. Vitamin D plays a crucial role in immune function.
Probiotics: A healthy gut is essential for a robust immune system. Consume probiotic-rich foods like yogurt or take a probiotic supplement to support gut health. Some of the best scientifically proven strains are in these two products: here and here.
Elderberry: Elderberry supplements or syrup are known for their immune-boosting properties. They can help reduce the severity and duration of cold and flu symptoms.
Garlic and Ginger: Incorporate garlic and ginger into your meals. They have natural antibacterial and antiviral properties.
Hygiene practices: Maintain good hygiene by regularly washing your hands, but please don’t use disinfectants in your household or on your skin if you are not exposed to more than a normal germ density (meaning if you do not work in a health service or have a health condition that requires this practice), as this will harm your microbiome that is the key to staying protected. Use natural soaps to not destroy or even some that help support your skin microbiome.
Remember that individual needs may vary, so it's a good idea to consult with a healthcare provider or functional medicine specialist before making significant changes to your diet or supplement regimen. They can provide personalized recommendations based on your specific health profile.