Winter is coming... Strengthen your immune system
Winter is just around the corner, bringing the most critical time of the year for colds, runny noses, and other illnesses. But what can you do to stay fit and healthy through the cold, besides bundling up and sitting by the heater with a cup of tea? We answer this question for you in the following article.
You probably know this sentence from your parents: “Child, please dress warmly so you don’t get sick.” We then went outside bundled up like the Michelin Man. But was our parents’ fear really justified?
Does cold weather harm our immune defense?
Actually, no. Cold weather is neither the only reason we get sick more often in the winter months, nor is there clear evidence that there is any direct connection.
In fact, there is even evidence that regular cold showers can reduce the overall risk of infectious diseases. Due to the stress that sudden cold causes in our body, we tend to produce more white blood cells. These help us fight infections better and thus strengthen our immune system.
Tip: With contrast showers, you can strengthen your immune system. Start with short intervals and change the temperature every 10 - 15 seconds from very cold to comfortably warm. This way, you will benefit from a refreshing immune boost in a short time and start your day feeling awake!
Vitamin C for your immune system
If you still feel the onset of a cold, increasing your intake of vitamin C immediately after the first signs can help reduce the symptoms and severity of the cold. So, if you have normal kidney function, you can take at least 2 g of vitamin C per day to give your body the chance to absorb a high dose of vitamin C. This corresponds to a dosage starting from 4 vitamin C capsules.
The 3 + 2 Rule
Basically, a healthy diet should of course form the basis for supplying the body with the necessary micronutrients. The so-called 3 + 2 rule can help ensure your need for the necessary supplements. The idea behind the rule is to integrate 5 portions of fruits and vegetables into your daily diet, specifically: 3 portions of vegetables and 2 portions of fruit. Pay particular attention to a balanced and varied selection of fruits and vegetables to guarantee a good balance of all important micronutrients. For example, a large orange can already cover your daily basic requirement of about 110 mg of vitamin C.
Zinc – for performance and well-being
The mineral zinc also has a positive effect on your immune defense and is found in fish, meat, cereal germs, and grains. Especially in physically active people, a deficiency of this important mineral can occur. Therefore, we generally recommend a daily intake of 25 mg of zinc, which corresponds to one of our zinc capsules, naturally combined with a balanced and nutrient-rich diet.
Pay attention to restful sleep
An important aspect is also something we do every day but often don't take enough time for: sleep. Often underestimated in its incredible importance, it not only has many other positive effects but also supports the immune system. We recommend you get at least 6-8 hours of sleep per day to do something good for your body. If you sleep less, you not only hinder various regeneration processes but usually also lose the full function of your natural defenses. Conversely, this means an increased risk of getting sick and staying sick much longer. It is no coincidence that rest and patience are the most important parts of the recovery process during the flu or a cold.
Tip: To improve your sleep hygiene, put away electronic devices like your smartphone an hour before bedtime and take enough time to unwind and prepare for rest. This way, you’ll fall asleep faster and wake up more refreshed thanks to longer deep sleep phases.
For everyone who wants to get the most out of their sleep, we recommend Good Night Sleep Spray. The balanced blend of innovative ingredients supports a pleasant and restful sleep.
Magnesium - the calm one among minerals
If you have little or poor sleep, it can also be helpful to look at your micronutrients. For example, a sufficiently high magnesium level in the body can help you relax faster and improve overall sleep quality. Oatmeal, various legumes, seeds, and unpolished rice can help you meet your magnesium needs through diet. However, if you exercise a lot or are on a calorie-reduced diet, you may benefit from additional magnesium intake. Due to water loss during exercise, magnesium is excreted through the skin, which the body then lacks. Therefore, we recommend taking two magnesium capsules daily as a general guideline.
Get some sun again – or take Vitamin D3
From October to April, the sun, our natural source of Vitamin D3, is rarely visible for more than a few hours a day. Therefore, regular intake during the cold season is even more essential. We especially recommend taking about 2000 IU* of Vitamin D3 daily starting in early October to fully benefit from its many effects over a longer period. Vitamin D3 helps with immune defense and reduces inflammation markers, among many other benefits.
Important: If you need to take higher doses of Vitamin D3, it is advisable to consult your doctor beforehand to ensure any potential risks are managed.
Omega 3 - the inflammation inhibitor
Just like an adequate amount of vitamin D, we strongly recommend regular consumption of fish and seafood. The average fish consumption in Germany is only about 13-15 g per day, which is well below the recommendation of two servings of fish per week. It makes more than sense to include salmon, mackerel, and the like in your diet, as the omega-3 fatty acids they contain are generally much too neglected, and the recommended daily amount of 300 mg is often undershot by more than half. Athletes even have a 5-10 times higher requirement. To consume an effective and sufficient amount of these essential fatty acids, you would have to eat significantly more fish. If you don’t live by the North Sea or simply don’t feel like eating fish several times a week, there is fortunately a convenient alternative for you: our highly dosed vegan Omega 3 fatty acids. If you want to get the full potential from these yellow anti-inflammatories for your immune system, we generally recommend a daily intake of 3-4 capsules.
Whether magnesium as a recovery aid, zinc or vitamin C for your immune system, or Omega 3 capsules against inflammation, there are many ways to do something good for your body. So don’t give your next cold a chance and always stay one step ahead with our Rocka Essentials!
| ESSENTIAL | BENEFITS | ROCKA DOSAGE |
|---|---|---|
| Vitamin C | reduction of oxidative stress reduces cold symptoms |
500 mg per day (1 capsule) for normal dosage at least 2000 mg / day (4 capsules) for acute dosage |
| Zinc | strengthening of the immune system role in hormone metabolism |
25 mg / day (1 capsule) |
| Vitamin D3 | anti-inflammatory strengthens immune defense |
2200 IU / day (1 capsule) Best taken daily with meals and combined with Omega 3 |
| Magnesium | regenerative effects positive effect on stress |
250 - 500 mg / day (2 - 4 capsules) depending on the person and exercise level |
| Omega 3 | anti-inflammatory effect helps reduce stress |
2000 - 3000 mg / day (3 - 4 capsules) Best taken daily with meals and combined with vitamin D |