Oct. 24--BERLIN -- Autumn's shortening daylight hours and chilly, foul weather are not only a mood dampener but also a strain on the body's defences.
"The change in the weather puts a burden on our immune system," said Thomas Assmann, a general practitioner in Germany.
Constantly moving between the warm temperatures in heated buildings and the wind and cold air outside is stressful to the body and makes it more susceptible to colds and flu. It needs strength and energy to stay healthy, which it can get through exercise, a balanced diet and sufficient sleep. Outdoor exercise is especially beneficial to the immune system.
"Exercise and long walks stimulate blood flow and boost circulation," said Heiko Zissner, a natural health practitioner in Berlin. He recommends endurance sports such as jogging, swimming or cycling.
Assmann, too, recommends getting plenty of exercise outdoors despite the rain and chill, saying it improves one's general sense of well-being and strengthens the immune system.
"The body becomes cooler. It learns to withstand stress and cope with it better," he said. According to Assmann, the increased blood flow distributes antibodies evenly throughout the body and puts the immune system in a state of alert. And sufficient sleep is essential for good health, he added.
People should take care that the rooms in their homes are well ventilated. "A brief airing is enough. You don't have to keep the window open all day," Zissner said, pointing out that it was sufficient to let fresh air into the home three times a day. "After you get up in the morning, when you come home in the evening and before you go to bed -- for five minutes each time."
A diet rich in vitamins and minerals is just as important. "Fruit or vegetables at least five times a day," advised Margret Morlo of Germany's Nutrition and Dietetic Association. To avoid tedium, the choice need not always be apples or salad.
"The portions should include apple juice and orange juice, pickles and cooked vegetables for lunch," Morlo said. Zinc, along with vitamin C, helps to strengthen the body's defences, so beef, pork, poultry, eggs, milk and cheese can be eaten, too.
Morlo recommends mostly domestic fruit and winter vegetables, which she said were usually fresher. "There are all kinds of greens that you can cook in various ways, such as kale, broccoli or kohl rabi," she noted. Besides apples and pears, mushrooms, potatoes and turnips are also readily available in autumn.
It is a good idea to steer clear of dietary supplements and vitamin tablets, however. The effects of supplements are disputed, and an overdose of vitamins can even be harmful to one's health, said Assmann, who warned that "you shouldn't think that a lot helps a lot."
Cigarettes and alcohol should be avoided as well. They put a strain on the immune system and make it more susceptible to pathogens.
Sufficient fluids are part of a healthy diet, too. "Preferably, you should drink calorie-free fluids such as tap water, mineral water or fruit tea," Morlo said.
She recommends at least 1.5 to 2 litres of fluids daily, an amount that should be increased for people who frequently sit in rooms with dry, heated air. This keeps the bronchial tubes moist and washes away bacteria. People who like their drinks a bit tastier can mix mineral water and fruit juice.
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