Strengthen the immune system

Plenty of rest: Stress hormones such as cortisol are not good for the immune system. In other words, we are particularly susceptible to infections when we are stressed. Although stress is more of an adult issue, children also benefit from breaks and time out. And enough sleep.

Eat the right food: The body needs many different vitamins and nutrients for a well-functioning immune system. These include vitamins A, B6, B12, C, D, E, phytochemicals, zinc, selenium, iron and copper. Most of these ingredients are sufficiently covered by a balanced diet. Broccoli, cabbage, carrots, tomatoes, garlic, spinach, citrus fruits, dark berries and grapes, nuts are considered to be particularly good for the immune defence. Organic food from local cultivation is particularly recommended.

Possibly dietary supplements: The effectiveness of dietary supplements is controversial. It is therefore best to try to cover your nutrient requirements through your diet. Whether certain dietary supplements are useful can be clarified with your doctor. Two examples: Supplements such as Orthomol can be useful in the case of fructose intolerance - or if the struggle to eat fruit puts a strain on the nervous system because the child just doesn't want to. Then nothing is gained (see above: stress).

Drink a lot: Juice spritzer, herbal tea or mineral water are good for the body. Certain foods have a germ-killing (antibiotic) effect, such as ginger, sage, cloves, honey and others. For example, ginger tea or sage tea with honey are considered beneficial for coughs.

Exercise: Sport not only strengthens your muscles, but also your immune system. Even small bouts of exercise improve the body's defences.

Get outside: Fresh air, sunlight and cold stimuli are good defence aids. Vitamin D, for example, is essential for an intact immune defence. We absorb part of our requirement through food. But our body itself also makes a significant contribution: it produces vitamin D when sunlight hits the skin. And in the autumn and winter months, UV radiation is lower thanks to cloud cover. So spend as much time outdoors as possible. A visit to an infrared sauna also helps.

Even more fresh air: Ventilation is important, especially in winter. The rule of thumb is to open the windows for ten minutes three to four times a day.

Wash your hands: One of the best tips for preventing illness, and not just since coronavirus. Good hygiene is a great protection against infection. And most pathogens are transmitted via the hands. Also: keep your hands away from your face. Important: don't over-hygiene children. Using too much disinfectant is more likely to cause harm.

Keep your distance: This measure also made sense before coronavirus. Keep a little more physical distance, avoid crowds, refrain from shaking hands and cough or sneeze into the crook of your elbow.