Tips from the experts: Fit through autumn and winter

TOUR: How can you strengthen your immune system: go to the sauna, take a cold shower?

Prof Bernd Wolfarth, MD: These recommendations are more like home remedies, but are not backed up by much evidence. Moderate exercise has been proven to be immunoprotective. Nutrition also plays a role, although this is less about dietary supplements than a good, balanced diet.

TOUR: There are many products that promise to strengthen the immune system and help with colds ...

Prof Bernd Wolfarth, MD: The psyche certainly plays a certain role here. If you consume these things, there may be a certain placebo effect, which is legitimate. However, the evidence is rather poor. There is a small amount of evidence for vitamin C and zinc, but unfortunately there are no miracle cures for acute flu-like infections.

TOUR: What really helps to stay healthy?

Prof Bernd Wolfarth, MD: In autumn and winter, the germ density around you is simply higher, making you more exposed and more susceptible. You can try to prepare yourself by taking good care of your mucous membranes, drinking enough fluids and paying particular attention to regeneration during sport.

TOUR: After a hard training ride, the body is weakened. What's the best thing to do?

Prof Bernd Wolfarth, MD: It is important to remember the classic things: make sure you are dry and warm quickly, change your clothes quickly, consume carbohydrates and, of course, replace lost fluids. It is also best to plan a rest period after a hard session.

TOUR: If you do fall ill, are there simple rules for when you can do sport again?

Prof Bernd Wolfarth, MD: There are a few clear contraindications to exercise. These are high temperature or fever, aching limbs, painful swollen lymph nodes, in other words anything that indicates a systemic infection. We often say: For all symptoms that are of a mild nature and lie above the neck, you can exercise lightly. As a rule of thumb, you should be symptom-free for at least three days after the infection until it makes sense to return to sport. Another very important point is to return to sport slowly and gradually, i.e. don't think you have to make up all the days you lost due to the infection on the first day.