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author: Lori Zikuska | 13.11.2018 at 10:38 | 0 Comments

Avoiding a Cold and Staying Fit and Healthy in Winter: Top health tips for workout and diet in the wintertime

It’s November and that means it’s peak season for runny noses and coughs. Cold viruses and bacteria have an easy job in cold weather, with drizzling rain and grey skies. At the same time, with the right workouts and a few tips, it is super easy not only to stay healthy but also to be able to still give your all in training.

#1 Avoiding a Cold and Staying Fit and Healthy in Winter: The extra boost for immune system and body’s defenses

Your immune system has to work hard in the winter, especially when more and more people around you are catching colds.
The right diet can help your body to activate its defenses and up your immune system functions.
Light food avoids unnecessary stress for the digestive system. Chicken or vegetable soup can be very soothing in fall, too. Fresh fruit and veggies provide plenty of vitamins. Also make sure to keep an eye on your mineral intake: Zinc for example is very important for the immune system, as it degrades free radicals and protects the cells. On top of that, you body needs an extra amount of amino acids now. Protein requirements go up by 30 to 40% during a cold or infection.
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Of course, you should also drink plenty of water, as sweating in the sauna or during a workout mobilizes your body’s defenses as well.

#2 Avoiding a Cold and Staying Fit and Healthy in Winter: Appropriate training and lots of exercise in fall

Sweating is not the only positive effect physical activity has on the immune system. After a workout, the number of leucocytes in the blood increases, more antibodies are available and organs like spleen or lymph nodes are better supplied with blood. This all increases the body’s own defenses.
However, intensive and hour-long physical stress might weaken the immune system. Due to the so-called Open Window effect, the body becomes vulnerable and more prone to illness.
If you already have a cold or even the flu, working out is not an option either. In the worst case, the infection will strain your cardiac muscle which can lead to serious harm. In this case, it is better to relax or go for a slow-paced walk.
If you work out in a gym, make sure to disinfect all machines and weights – they can be quite the germ factory!
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#3 Avoiding a Cold and Staying Fit and Healthy in Winter: Avoid contagion and fight off infections

Even a few small tips can help avoiding to catch a cold from contagious people around you: Wash your hands regularly, especially if you use public transport a lot. Don’t forget to disinfect your smartphone every now and then! In general, you should also sleep enough and avoid stress.

If you get a sore throat or stuffy nose despite these tips and the immune system boost, there are plenty of home remedies to help you get better. Nasal irrigation with salt soothes nasal mucosae and helps free up nasal congestion. Inhaling steam, for example from a chamomile mixture, will do the respiratory tract good. Warm compresses can aid with a temperature and help your body to quickly get rid of the cold.

Because you read our article ”Avoiding a Cold and Staying Fit and Healthy in Winter: Top health tips for workout and diet in the wintertime”, you might also be interested in the following posts on the amino4u Fitness Blog:
TOP TIPS FOR OUTDOOR WORKOUTS IN AUTUMN: STAY HEALTHY AND FIT DURING DREARY AUTUMN WEATHER
TEA HEALTH TIPS FOR AUTUMN: HOW TO MAKE YOUR OWN TEA FOR HEALTH AND FITNESS IN AUTUMN
TOP 5 COOKING TIPS FOR HEALTHY LUNCHES: QUICK AND EASY MAKE-AHEAD RECIPES FOR YOUR LUNCH BREAK
TOP FITNESS TIPS - FIT AND HEALTHY AFTER 40: AMINO ACID LEVELS DWINDLE WHEN YOU’RE OVER 40
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OP 5 FITNESS TIPS: EXERCISES FOR EVERYDAY LIFE
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