The gradual transition from warm to cold days creates a lot of added stress a significant challenge for our bodies. It affects both our physical and psychological well-being. Let's not underestimate timely preparation and strive to support our resilience, improve immunity, and boost energy despite the colder weather. But how do we achieve this?


Eat colourful foods rich in vitamins and antioxidants
Having a varied and balanced diet isn’t something we should keep only for the autumn season. Foods rich in vitamins and minerals should be stable in your diet all throughout the year.  Fruits and vegetables are a key to this. In particular, we should choose those that are rich in antioxidants. The three most important antioxidants are beta-carotene, vitamin C and vitamin E. They are mainly found in fruits and vegetables that have a purple, blue, red or yellow colour. They are best eaten raw or steamed.

Drinking enough water is key- dehydration is a risk even during winter
In the summer, we usually don't need to be reminded to drink, the feeling of thirst from the heat reminds us. We don’t have this natural alarm bell during the winter days and staying hydrated requires more concentrated effort. Most people mistakenly believe that we are not at risk of dehydration in winter, but we shouldn't underestimate the importance of adequate fluid intake at any time of the year. The basic need for water is about 30 to 40 ml per day. But this is very individual - each of us has a different body weight, height and age. In addition, the need for fluids also increases with physical exertion. Symptoms of dehydration include thirst, dry mouth, headaches or dark-coloured urine. In extreme cases, there is a risk of circulatory failure. Seniors are particularly at risk of dehydration.

Staying active
Physical activity has has endless benefits for our bodies. It increases muscle strength, improves sleep and mood and induces a sense of happiness. We should include regular exercise at least 4 times a week. If you are starting out in sport, you should do so slowly to prepare your body for the strain. As such, sport has several health benefits, for example improving lung or heart function.

Ensure you are getting enough vitamins and minerals
We can also support the immune system with the right supplements. However, we should always consult a doctor or pharmacist before taking them. Excessive use of supplements or the wrong combination can do more harm than good. Vitamin D, which has a positive effect on immunity, is useful in the winter months. Vitamin C supports metabolism and normal function of the immune system.

Avoid stress
The arch nemesis of our health is stress. And it is often in autumn that our positive mood leaves us and the autumn blues starts to set in. The days are shorter, it gets colder, we have less energy, we suffer from stress. From work, from school and exams or from the upcoming holidays. Our body's defense system when we are exposed to more psychological stress are certain physiological manifestations such as  heart palpitations, fear, chest pain or digestive problems. It’s therefore extremely important for us to try to find time for ourselves and our hobbies, even in uncompromising autumn weather. Some people relax best at yoga, others enjoy a karate class or a nice movie.

Don’t forget about ticks
Even though summer is slowly coming to an end, ticks are in season until the first half of November. Therefore, we should always be cautious if we are going for a walk in the woods or anywhere in nature. The most common and most serious tick-borne disease is Lyme disease. The infection attacks the nervous system, skin, joints, muscles, heart and meninges. It often manifests itself with a typical red spot at the site of the attachment. Other symptoms include flu-like discomfort - headaches, muscle and joint pain. If Lyme disease is suspected, medical attention should be sought out immediately.