Cycling in winter is special. You rarely have fun here without the right equipment. The effect of the cold is quickly felt, intensified by the wind. Low temperatures lead to cold hands and feet, as less blood flows to the extremities. The blood flow concentrates on the vital organs. Cold muscles lose elasticity and strength, which impairs mobility and fine motor skills.
Cold therapies in the form of ice baths are in vogue. Those who regularly expose themselves to the cold in this way, for example, can develop better blood circulation regulation and increased cold tolerance. The result: physiological reactions to cold are weakened and heat production improves.
To protect yourself against viruses such as flu viruses and cold viruses, the following measures can help:
- Hands away from the faceEyes, nose and mouth are potential entry points for viruses. Therefore, avoid touching your face to reduce the risk of infection.
- Wash your hands
- Healthy, balanced diet
- Exercise and sleep
- Keep your distancee.g. in the suburban railway or underground. Anywhere where there are a lot of people, especially in enclosed spaces.
- Regular Ventilate
Interview with expert Stefanie Mollnhauer
TOUR: Why do we get sick more often at this time of year?
Stefanie Mollnhauer: Because we spend more time in closed and heated rooms. The dry air dries out the mucous membranes and makes them more susceptible to viruses.
TOUR: What role does the Open Window play?
Stefanie Mollnhauer: The Open Window describes the shutdown of the immune system after physical exertion. Here too: The mucous membranes of the respiratory tract dry out, become cracked and absorb viruses more easily.
TOUR: Does that mean that cooling down after sport alone doesn't make you ill?
Stefanie Mollnhauer: No, that's a misconception. Suppose you've been exercising in sub-zero temperatures and then stop exercising without putting on a jacket. That alone won't make you ill. No foreign viruses, no infection.
TOUR: But?
Stefanie Mollnhauer: Only foreign viruses can trigger an infection. These do not have to be people who have an acute infection. Due to the weakened immune system, even a very low viral load is sufficient. So even apparently healthy people can infect you. Or you can become infected through droplet infection.
TOUR: That means that if I were in a hermetically sealed room, I couldn't get sick.
Stefanie Mollnhauer: Exactly, but in our scenario you would cool down in the temperatures with a T-shirt if you stayed for a long time, your body temperature would drop, etc. However, there would be no risk of respiratory inflammation.
TOUR: What are the real benefits of vitamin C?
Stefanie Mollnhauer: Studies show that a regular intake of vitamin C can slightly shorten the duration and severity of a cold, but does not significantly reduce the risk of colds. However, there are various mechanisms by which vitamin C supports the immune system:
- Vitamin C promotes the production and function of leukocytes (white blood cells - especially neutrophil granulocytes), which are central to the immune defence.
- Vitamin C supports the formation of collagen in the skin. This makes the skin more resistant to the penetration of pathogens.
- Vitamin C is an antioxidant and protects the cells from oxidative stress and free radicals, which reduces inflammatory reactions in the body.
Vitamin C: These are the top 3 suppliers
Vitamin C is considered to be sensitive to heat and light. The content in foods also depends on transport, time of harvest and duration and type of storage.
Red peppers (140 mg/100 g)
No lemon! Against red peppers the lemon with its 53 mg per 100 grams. Raw red peppers contain 140 mg of vitamin C per 100 g, while steamed peppers still contain 110 mg. Green and yellow peppers contain less vitamin C.
Brussels sprouts (up to 112 mg/100 g)
Kohl-King: The Brussels sprouts is a winter vegetable and provides more vitamin C than kale or cauliflower. Raw 112 mg per 100 grams, cooked another 85 mg.
Broccoli (90 mg/100 g)
Green power: even a small portion Broccoli (100 g) contains 90 mg vitamin C, the daily vitamin C requirement is around 110 mg. This makes broccoli a real vitamin C bomb.
Laurin Lehner
Editor
