Outdoor sports: Five tips for strong immunity

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The number of flu and cold cases in Switzerland is increasing every week. Colds are extremely common and are often caused by exposure to cold; This is where the name comes from. However, the immune system and defense can be strengthened with a few simple measures. A healthy lifestyle is essential for a functioning immune system. This means plenty of exercise, a balanced diet and a good dose of sunlight every day.

Not all of us have enough time to exercise during the day. Many people go for a run or exercise outdoors as soon as they wake up, but it can still be very cold in the early morning hours. There are a few things you need to keep in mind to make sure muscle growth is not stalled and the immune system is clearly supported. No matter how cold the weather is, training can be done safely outdoors.

running in the rain

When running in the rain, you should definitely wear a waterproof or waterproof running jacket. But pay attention to the quality: Rain should roll off the running jacket, but at the same time be able to carry water vapor from sweat to the outside. A pointed hat will not only keep your head warm but also protect your face from rain. You don’t need waterproof running shoes or waterproof socks for a short running workout. After all, you won’t be outside long enough for your completely wet feet to cause a downfall for you. However, you should avoid speed or interval training when running in the rain because as soon as it rains, whether on the street or on the forest floor, the surface becomes wet and slippery.

5 tips for strong immunity and greater endurance

1. A balanced diet provides vitamins and trace elements

Athletes participating in outdoor competitions need to pay close attention to their nutrition. If you want to build muscle, you should focus not only on fitness but also on proper nutrition. Protein foods are especially useful for this. However, of course, consuming only protein-rich foods is not the right way. The diet should be balanced and varied. For example, combine crunchy, nutrient-rich vegetables with chicken, eggs and dairy products.

2. Drink enough

Drinking is essential for athletes’ survival. That’s why drinking is so important! Water, unsweetened herbal and fruit teas or vitamin drinks should always be with you. In any case, avoid sweet lemonades or sugary drinks.

3. Get out into the cold, fresh air

Not necessarily fresh air, but above all light is more important than you think. It is cold outside? Anyway, get out. Don’t stop exercising just because the weather is not ideal. The sun provides vitamin D to the body. Tip: Expose your face and hands to sunlight for 15 minutes.

4. Get enough sleep – cancel dinner

If you don’t get enough sleep, your immune system weakens and you get sick. It’s that simple, so check out what your ideal time to fall asleep is and how much sleep you need to rest. Deep sleep is very important, which means not feeding your body too late in the evening, as the digestion required for this will cause the body to enter the recovery phase too late. Ideally, this means not eating any solid food after 6pm. This speeds up regeneration and ensures that the body has more resources for cell renewal.

5. Avoid inflammation but without chemicals and antibiotics

Our body is constantly trying to fight inflammatory processes. The best way to help this is to live and eat in an anti-inflammatory way. Green tea, fresh herbs, onion, garlic, cinnamon, ginger are ideal. However, stay away from meat, sugar, alcohol and tobacco. And if this happens, you should know that antibiotics kill not only bad bacteria but also good bacteria. As a result, many people today experience intestinal and skin problems. (CENTIMETER)

Source : Blick