5 tips to boost your immune system in winter
When it gets cold outside, our immune system is put under particular strain. Shorter days, dry air from the heating and spending more time indoors can put additional strain on our defences. As well as the usual advice, such as eating healthily and getting enough sleep, there are other useful tips that can make a difference.
1. Vitamin D in winter: keeping an eye on your intake
Vitamin D is mainly produced in the skin through exposure to sunlight. In Central Europe, however, there is often not enough sunlight in winter to meet your needs. You should therefore ensure you get an adequate supply of vitamin D, particularly during the winter months. Have your vitamin D levels checked in a blood test from time to time if necessary.
Tip: Vitamin D3 from Burgerstein is available in various strengths. Find the right product for your needs.
Burgerstein Vitamin D3 2000 IE
|
Dosage form |
Capsules |
| Vitamin D3 per daily dose |
2000 IE (50 µg) per capsule |
| Direction for use |
Once daily |
| Taste |
Neutral |
| Suitable for |
Adults with increased requirements, particularly during the winter months |
| Special features |
High-dose, small, easy-to-swallow capsules |
Burgerstein Vitamin D3 600 IE
|
Dosage form |
Capsules |
| Vitamin D3 per daily dose |
600 IE (15 µg) per capsule |
| Direction for use |
Once daily |
| Taste |
Neutral |
| Suitable for |
Adults with moderate nutritional needs, or as a supplement to a multivitamin |
| Special features |
Small, easy-to-swallow capsules |
Burgerstein Vitamin D3 800 IU Spray
|
Dosage form |
Spray |
| Vitamin D3 per daily dose |
800 IE (20 µg) per spray |
| Direction for use |
One spray daily |
| Taste |
Neutral (coconut oil-based) |
| Suitable for |
All age groups, including children aged 4 and over |
| Special features | Easy to measure out, ideal for children and when out and about, vegan |
2. Gut flora: often underestimated
Around 70 per cent of our immune cells are found in our gut, or more specifically in the intestinal mucosa. A balanced gut microbiota and healthy intestinal mucosa are therefore important for our immune system. Foods rich in fibre, as well as fermented products such as yoghurt, kefir or sauerkraut, support the natural diversity of beneficial bacteria in the gut – and thus the gut microbiota.
Practical tip: Include high-fibre foods such as wholemeal products and pulses
You can find delicious, nutritious recipes here.
Tip: Burgerstein BIOTICS-G, containing live bacterial cultures to support gut health, and vitamins B6 and B12 to support the normal functioning of the immune system.1
Discover Burgerstein BIOTICS-G
3. Making the most of the cold – boosting your immune system
Instead of avoiding the cold, we can make the most of it. Regular walks in cool temperatures and fresh air boost circulation, improve oxygen supply and have a positive effect on our well-being.
Even just 30 minutes’ walk a day can be beneficial.
4. Combining micronutrients in a targeted way to support the immune system
The immune system needs many building blocks to function properly. Vitamin C, vitamin D, zinc and selenium are particularly important for this. They all contribute to the normal functioning of the immune system. A balanced intake is therefore particularly important.
Make sure you eat a varied diet with plenty of fresh vegetables, fruit, nuts and pulses. Sometimes it can be difficult to meet your micronutrient requirements through diet alone. In such cases, targeted dietary supplements offer practical support.
Tipp: Burgerstein ImmunVital – a carefully formulated combination of beta-glucans, vitamin C, vitamin D, zinc and selenium, which contribute to the normal functioning of the immune system.
5. Take sleep and stress management seriously
Our bodies regenerate whilst we sleep. A lack of sleep or chronic stress affects many aspects of our health – amongst other things, they can also have a negative impact on our immune system.
Practical tips:
- Aim for 7–8 hours of sleep per night
- Incorporate small routines such as breathing exercises, yoga or digital breaks into your daily life
- Make a conscious effort to set aside time for relaxation
Conclusion
A balanced diet is, and always will be, the foundation of a healthy immune system. However, if you want to give your immune system a targeted boost in winter, you should think beyond the basics. That way, there’s a good chance that your body’s defences will remain effective even during the colder months.
