The last warm rays of summer sun have said goodbye, and the first chilly nights leave us shivering in the morning. On top of that, autumn weather with wind and rain is becoming more frequent. Warm sweaters and socks are being pulled out of storage again. To ensure you stay healthy and fit during autumn and winter, there are several things you can do to strengthen your immune system. Nutrition also plays a major role in this. So what can you do to start the colder season as fit and well-prepared as possible? Today we reveal it to you with these 8 tips.
1. Eat a balanced diet
In fall, it's harvest time and many different varieties of fruits and vegetables are on offer. We should take advantage of this and protect ourselves against potential infections as the dreary weather sets in. A varied diet with plenty of vegetables and fruits can help with this. Warm soups warm us up from the inside, and nature's display of colors should be reflected on our plates as well. Colorful vegetables, vitamin-rich fruits, pumpkin dishes, or the first winter cabbages on offer: The more varied you make your meal plan, the better you feed your immune system with nutrients.
2. Vegetables, vegetables, vegetables
Hardly any season offers such a rich selection of vegetables as autumn. We should take advantage of this and stock up on plenty of vegetables. Valuable dietary fiber, vitamins, and minerals are abundant in most types of vegetables. You can eat them raw in salads, cooked, fried, baked, or steamed. Root vegetables and allium vegetables such as garlic, leeks, or onions provide you with valuable ingredients attributed with anti-inflammatory properties. Autumn vegetables such as pumpkin, kale, kohlrabi, turnips, and lamb's lettuce also supply a lot of valuable ingredients like vitamin C.
3. Seasonal fruit in autumn
Between August and November in particular, pears and grapes are in season. Take advantage of this, check a seasonal calendar for fruits and vegetables, and try to buy seasonal varieties. Later in the year, oranges and mandarins are added. It is especially beneficial to buy organic products. For example, you can then also use orange zest in sauces or dishes. And remember: The best nutrients are always right under the skin. So if possible, just wash your pear or apple and eat the fruit with the skin.
4. Ginger, chili, curry dishes
Spiciness and acidity are two things that should also not be missing from a balanced diet in autumn. Spice up your water with lemon or lime slices, or squeeze a piece and add it to the water. Ginger slices also go great in your water pitcher. Chilies and spicy curry blends warm you up from the inside. This in turn boosts circulation, which can stimulate increased endorphin production. And feel-good hormones like endorphins are something we can really use in autumn and winter when the days get shorter and darkness increases. In addition to a variety of vitamins and minerals, chilies contain the spicy compound capsaicin, which not only promotes blood circulation but also relieves pain. The typically spicy flavor of ginger can do a lot for you, too. How about a cup of fresh ginger tea every day? Ginger is said to have anti-inflammatory and antioxidant effects—just the right thing for the start of cold season in autumn. A little ginger shouldn't be missing from a classic pumpkin soup, either. Slightly spicy curries are also an excellent meal for chilly autumn days.
5. Healthy fatty acids from nuts, oils, and salmon
Treat yourself to a handful of nuts as a snack between meals or in the evening on the couch. Walnuts, Brazil nuts, cashews, and all the other nut varieties provide you and your body with valuable fatty acids – especially the unsaturated ones are good for you –, antioxidants, vitamins, and minerals. They are like little powerhouses for your body. So it is better to munch on a few nuts than to reach for potato chips or a bar of chocolate. You can find other good fats in many types of fish such as salmon or mackerel, as well as in high-quality oils like extra virgin olive oil.
6. Eat a high-protein diet
In addition to all the fruit and vegetables, nuts, and spicy foods, it is important to consume dairy products or protein-rich foods. Dairy products and fermented dairy products like kefir, buttermilk, yogurt, and the like are a blessing for your gut health and keep gut bacteria in a good balance. And as we all know, balanced gut bacterial cultures are essential for a stable immune system. However, you can also get a certain amount of protein from other foods besides the obvious ones like cheese and dairy products. Cabbage, for example, contains a certain amount of protein. Add eggs, nuts, soy, and legumes, and you have already consumed an excellent amount of protein.
7. Look for alternatives to conventional sweets
Especially in fall, the body unconsciously prepares for the colder season: We crave carbohydrates and fat. To avoid falling into the chip and junk food trap now, try to avoid so-called empty carbohydrates. Instead of high-fat, chocolate-covered sweets, you could switch to sweet dried fruit. Although it also has a high sugar content, it is certainly healthier than chips and chocolate balls. In addition, berries, which also bring a certain sweetness, or one or two dates in between when a sweet craving strikes. Even a banana or an apple can help curb cravings for sweets.
8. Whole grain products and mindful snacks
Whole grains are a valuable source of dietary fiber. Consciously choose whole grain bread. In addition, select your snacks wisely: A handful of nuts, cottage cheese with almond butter, or a homemade green smoothie is far better than mindless, simple carbohydrates that don't keep you full as long.
