Do you know that feeling? You step out of the house in the morning, greeted by thick fog; a cold wind chills you to the bone as it ‘sneaks’ under your coat; and on the tram or in the office, you can already hear the first coughs coming from all around. Autumn and winter have their undeniable charm – warm jumpers, evenings under a blanket and a crackling fire. But for our bodies, this is a period of a real ordeal.
Most of us only start thinking about our immunity when we feel the first tickle in our throat and our tissues are disappearing at lightning speed. The truth is, however, that a strong immune system isn’t built by putting out fires, but through small, everyday habits.
You don’t need to turn your whole life upside down. All you need to do is adopt these 5 simple rituals, which will naturally strengthen your body and prepare it for the chilly days ahead.
1. Ventilate briefly but thoroughly
When it’s freezing outside, our natural instinct is to seal up the windows and turn the radiators up to the maximum. The result? Overheated, dry air in your home or office, which dries out the mucous membranes in your airways. And when the mucous membranes are dry, they lose their protective barrier, giving bacteria and viruses free rein to enter.
Forget about leaving windows open for half a day. Instead, try ‘shock ventilation’. Open the windows wide 2 or 3 times a day for 3 to 5 minutes. The air will be refreshed quickly, the humidity will stabilise, but the walls and furniture won’t have time to cool down. Your head and airways will thank you for it straight away.
2. Hydration from within: Water as a silent guardian
In summer, we drink automatically because we feel thirsty. During the colder months, however, the sensation of thirst naturally diminishes, even though the body needs water just as much. The lymphatic system, which removes toxins from the body and transports immune cells, simply stagnates without sufficient fluids.
Start every morning with a glass of lukewarm water with a drop of lemon juice. Avoid drinking iced drinks or cold drinks straight from the fridge. This is because the body wastes energy warming the liquid to body temperature. Keep a bottle of water within easy sight on your desk.
3. Time for a proper herbal tea
Do you remember how our grandmothers used to brew herbs gathered from the meadows for us whenever we caught a cold? Nature really has it all figured out. One of the most wonderful and effective rituals after a whole day in chilly weather is to come home, take off your coat and treat your body to some inner warmth.
Instead of ordinary bagged tea blends, try the real power of herbs. Dr LUCULLUS loose-leaf tea – Immunity Support – is the perfect companion for these days.
Why does this particular ritual work so well?
Warming from within: Hot steam moisturises the airways, whilst a warm sip instantly relieves tension in the body.The power of effective herbs: A high-quality blend of herbs naturally supports the function of the upper respiratory tract and the body’s overall defences.A moment for the mind: The very act of making the tea – watching the leaves steep and breathing in the aroma – acts as a mental reset after a busy day.
A little tip for preparation: Always cover your herbal tea with a small plate or a lid whilst it is steeping. This prevents the valuable essential oils from evaporating. And if you like to sweeten your tea, only add honey once the temperature has dropped below 40 °C, so as not to destroy the beneficial enzymes. According to the Chinese, making tea is not just about steeping herbs, but about seeking harmony, balance and natural order. Taoism sees drinking tea as a way to slow down, embrace the present moment and clear one’s mind of the hustle and bustle.
4. Sleep as the best natural remedy
You can take the best nutritional supplements in the world, but if you sleep for 5 hours a day, your immune system will suffer. During deep sleep, the body releases cytokines – proteins that play a key role in fighting infections and inflammation.
Try going to bed at least 30 minutes earlier than usual. Keep your bedroom at a cooler temperature (ideally around 18–19 °C) and put your phone away half an hour before going to sleep. Instead of scrolling through social media, treat yourself to a few pages of a book or some quiet reflection. You’ll see how much more refreshed you’ll feel when you wake up in the morning.
5. Chronic stress literally shuts down the immune system
The stress hormone cortisol is a great help in situations of acute danger, but if you’re under stress for weeks on end, it brings your immune system to a standstill. This is because, when under threat, the body does not regard protection against viruses as a priority, as it is focused on ‘survival’.
Find at least 15 minutes every day that are just for you. It could be a peaceful walk in the fresh air (even if it’s drizzling, a good coat will do!), a few deep breaths in and out, or sitting quietly with a cup of herbal tea. Allow your body to switch from performance mode to recovery mode.
Preparing your body for the cold and damp doesn’t have to be rocket science or a tedious chore. It all starts with being mindful of your own body:
Let some fresh air in. Don’t forget to drink clean water. Warm yourself up with a wholesome herbal blend from Dr LUCULLUS. Treat yourself to a good night’s sleep. Slow down and relieve stress.
Which of these rituals will you incorporate into your day first?
