"Only the tough get out on the water in winter", you could say. Just the thought of going surfing in single-digit or even sub-zero temperatures gives some people a scratchy throat and a sniffly nose. Since many spots are busy even in the winter months on good days, some people ask themselves the question: "How do they do it without lying flat tomorrow?"
A strong immune system is a prerequisite for a winter surf session, as Kirsten Thünemann and Thomas Gangl from Surfmedizin e.V. explains: "There is no increased risk of catching a cold in healthy people, even if the cold puts a strain on the immune system," says Thomas. A cold is not caused by the temperature, but by infection from other people who are ill.
To prevent this and be fit for winter surfing, you can train your immune system. This applies not only to surfers, but also to all other athletes. Our colleagues from the cycling magazine "BIKE" got to the bottom of some home remedies for toughening up together with training expert Stefanie Mollnhauer. She runs the Pro-Formance Institute for Performance Optimisation, where she has been supporting amateur and professional athletes with diagnostics and training plans since 1997. Here, too, the topic of strengthening the immune system naturally always plays a role. Especially when breaks have to be taken due to a cold and training goals that were originally planned have to be re-targeted.
The most important factors for warding off cold viruses and strengthening the body are relatively simple:
- Regular sport
- healthy nutrition
- Sufficient sleep
However, many people also have their own personal "secret recipe" to protect themselves from colds and strengthen their immune system.
Ice bathing
One trend in recent years has been to lie in ice-cold water for several minutes. This allows the body to get used to the cold stimulus, but for many people, overcoming this is also a mental thing. Even without complete documentation on Instagram, it's basically a good thing: "Leaving the temperature comfort zone is positive stress for the body," says Stefanie Mollnhauer. "Noradrenaline and cortisol rise and the sympathetic nervous system is activated. This leads to a short-term reduction in susceptibility to infection. However, it has not yet been possible to demonstrate a lasting improvement in the body's defence against infection." She emphasises that you should only go ice skating if you are in good health. If you have a possibly unrecognised heart condition or high blood pressure, the temperature shock could be too great!
Healthy diet with alkaline foods
Viruses feel particularly at home in an acidic environment, which can be countered with the right diet. "Essentially, fruit and vegetables are alkaline. These foods alone are THE basis for good immune defence/immune cell formation due to their density of micronutrients and vitamins," says Mollnhauer. The fibre they contain also strengthens the intestinal flora, where immune cells are formed. Bread, cakes and pasta made from white flour, sugar, meat and sausage, fish, milk, eggs, alcohol - but also husked rice, on the other hand, are more acid-forming.
Vitamin preparations
Various manufacturers advertise vitamin supplements to strengthen the immune system, and often also zinc or magnesium. Is that any good? "Be careful, extra vitamins can also be harmful if you take too much," warns Stefanie Mollnhauer. Her recommendation: "It is better to take vitamin C in smaller doses throughout the day (4 x 200 mg). Zinc: In higher doses, it hinders the absorption of iron (important for haemoglobin formation!). Vitamin E can have a toxic effect in the body if it is too high. It is therefore essential to check your own vitamin E levels beforehand. Magnesium is involved in over 300 metabolic processes, an adequate supply is important!"
Nasal douche
Rinsing your nose thoroughly with salt water - we all know this from a proper North Sea session. But the rinsing actually also has a positive effect, as an intact, well-cared for nasal mucosa is the best defence against cold viruses. Dry heating air dries out the mucous membranes, and many people try to prevent this by rinsing their noses. However, regular salt water rinsing at home not only takes some getting used to, but is also not guaranteed to be effective, as the expert explains: "There is no positive evidence that nasal rinsing with isotonic saline solution improves mucosal function. Nor can they reach the 'furthest corner of the infection'. However, they can temporarily alleviate symptoms such as nasal congestion, nasal discharge and a feeling of pressure."
Drink a lot
...you should actually always do this. Many people are convinced that those who pay particular attention to this in the winter months and drink plenty of tea are less likely to fall ill. Expert Stefanie Mollnhauer says: "Drinking a lot indirectly supports the immune system: mucous membranes in the nose, throat and bronchial tubes are hydrated and can therefore better fight off pathogens. Especially warm (not hot!) drinks such as herbal teas. But: Unfortunately, viruses that have already been harboured cannot be flushed out of the body in this way!"
Sauna
Similar to ice bathing (see above), the sauna alternately dilates and constricts the blood vessels, stimulates blood circulation - and also strengthens the immune system? "Sauna causes positive stress," confirms the expert. "But as with ice bathing (tip 1), please only do it when you are absolutely healthy, as it is an additional strain on the body. According to studies, 1-2 Finnish saunas per week have been shown to positively modulate the immune system and improve mucosal function."
Ginger, turmeric & co.
As soon as autumn arrives, or at the latest when your nose starts to run for the first time, people like to share their "secret recipes" with you without being asked. Always on hand: ginger or turmeric in various forms - as a tea, juice or smoothie preparation. "Ginger contains vitamin C, magnesium, calcium, iron, phosphorus, potassium and sodium as well as healthy essential oils," says Stefanie Mollnhauer, listing the benefits of the tuber. "It has an antibacterial and anti-inflammatory effect and stimulates blood circulation and digestion." However, she warns: "In high doses / regular intake, it can interact with medication (e.g. blood thinners)!"
Ginger juice recipe for 10 shots
- 100 g ginger root
- Juice of three organic lemons
- 50 ml honey
Puree the whole thing in a powerful blender - done!
Conclusion: What toughens you up in winter?
To get through the winter in good health, it is therefore important to ward off viruses. Healthy mucous membranes and strong immune cells are important for this. A good diet and plenty of fluids can help. Another pillar is "positive stress" for the body through sauna sessions or ice baths - but only if you are 100% fit. Special home remedies such as ginger shots can also have a positive effect, but vitamin supplements should be taken with caution. The consolation if you do start sniffling: Even an infection strengthens the immune system afterwards!
You can find more home remedies for colds in our sister magazine BIKE: Cold, no thanks - the 10 home remedies of the BIKE editors
The expert: Stefanie Mollnhauer, sports physician at pro-formance.de
The sports physician and former racing cyclist and mountain bike racer has been a practising doctor since 1997. As CEO of Pro-Formance, an institute for performance optimisation, she also writes books and holds workshops on the topics of training, performance diagnostics and burnout prevention.
