It's wet, cold, and windy, and you don't feel like even stepping outside in this weather. But exercise in the fresh air helps strengthen your immune system, helping you stay healthy throughout the winter. According to a recent study, daily exercise can also reduce the risk of numerous mental health disorders.

1. Exercise and sport

It's wet, cold, and windy, and you don't feel like even stepping outside in this weather. But exercise in the fresh air helps strengthen the immune system, helping you get through the winter healthily. According to a recent study, daily exercise can also reduce the risk of numerous mental disorders. Even if it gets dark early outside, you should still stay active. This gives your immune system a chance to optimally prepare for the coming cold months. A brisk 30-minute walk five days a week can, according to a recent study, reduce the risk of illness.

Take advantage of sunny, albeit cold, days for long, extended walks. Only through sunlight can the body absorb vitamin D, which is very important for our bodies. Without light, our bodies also release lower amounts of serotonin, also known as the happiness hormone. So wrap up warm and enjoy the sunny autumn days in the fresh air, because it's good for you, and not just in warm temperatures.

2. Vitamin-rich food

Vitamins also contribute to a functioning metabolism. Each individual vitamin has a different function. Local seasonal vegetables and fruit contain many of these important nutrients, which act as a natural medicine cabinet over the winter. The B vitamins are particularly important in winter. A B vitamin deficiency can quickly lead to feelings of stress, nervousness, or a lack of concentration. B vitamins are particularly rich in vegetables, fish, meat, dairy, and whole grain products. Vitamin B1 (thiamine) helps with energy metabolism in the nerves and muscles. Niacin (B3) is involved in fat and protein metabolism in the body and renews skin, nails, muscles, and nerves. Vitamin B6 is involved in the production of serotonin, which is considered the happiness hormone. Serotonin can convey a feeling of calm and contentment. Vitamin B12 supports the smooth function of the immune and nervous systems and thus promotes physical and mental performance.

The trace element zinc is also essential for the body. The immune system needs this trace element for its functions. Thus, zinc helps strengthen the immune system by activating certain cells.

The positive effects of a healthy diet can be further enhanced through regular exercise and sufficient sleep, helping you stay fit for winter. However, it's difficult to implement these helpful tips in everyday life. Often, there's no time to buy fresh fruit and vegetables or prepare a healthy and balanced meal. Natural dietary supplements can be a possible solution. BrainEffect premium, for example, contains the important B vitamins, zinc, and other nutrients that can contribute to optimal memory performance, even during the cold season.

In autumn, we need our bodies to be particularly strong in order to ward off the first wave of colds. So, pay attention to your diet and eat plenty of fruits and vegetables. Oranges and tangerines, for example, provide us with plenty of vitamin C. Vitamin B12 also plays a role in maintaining the natural function of the immune system. Therefore, you should ensure a regular supply of meat, eggs, milk, and fish.

3. Treat yourself

Put yourself in a good mood! Treat yourself to a delicious piece of chocolate now and then – in moderation, of course. The higher the cocoa content, the more serotonin is released. Or treat yourself to a spa day or a relaxing weekend. A massage and a day at the thermal spa will not only help relieve tension, but also curb a bad mood.