immune system

Staying healthy and well rested all winter

20. November 2018 von Redaktion Leave a Comment

The cold winter months mean high season for germs and viruses. One outbreak of the common cold is often followed by another. Wet and cold weather combined with the dry air of a heated room makes the mucous membranes of nose and throat more likely to dry out. This paves the way for infections and leads to coughs, sore throats and head colds as possible consequences. In order to prevent this from happening, it is essential to strengthen the body’s immune system.
Here are some simple tips on how to fight colds and tickly throats.

How to strengthen the immune system

Even simple measures can contribute to strengthening the immune system in a natural way, for example by sticking to a balanced diet, exercising regularly and getting healthy, restful sleep.

The right groceries

A deficiency in nutrients during the winter months can lead to a lack of energy, tiredness and absent-mindedness. An insufficient intake of vitamins also weakens the immune system. All the more reason to maintain a healthy diet! The supply of fruit and vegetables is not anywhere near as abundant now as it is during summer. The tendency to reach for fatty or sweet dishes is not surprising. However, there are vitamin-packed fruits and vegetables that provide plenty of valuable substances and are available during the cold season. For example, the Vitamin C in cabbage or citrus fruits is a highly effective antioxidant, supports antibody production and thereby helps to prevent common colds.

Drink sufficiently

Did you know that dehydration puts mucous membranes at a higher risk of drying out? Make sure to drink at least 1.5 – 2 litres of liquids a day, preferably water, mineral water or herbal tea. Not only does a healthy hydration level keep your mucous membranes moist, it simultaneously prevents tiredness, headaches or difficulties in concentration.

Reduce stress

When you experience stress, your body releases cortisol – a hormone closely linked with the body’s defences. Chronic stress can suppress immune reactions. It’s therefore important to make time for several rest and relaxation phases throughout the day. Getting a massage or enjoying a warm bath is just as effective as practicing relaxation techniques like yoga or autogenous training. If you are too busy during the day, taking a nightly walk is another great way to reduce stress.

Regular exercise

Sticking to a exercising schedule and getting fresh air doesn’t only strengthen your immune system. By taking in sunlight the so-called “happiness hormone” serotonin is released. Moreover, the metabolism is also stimulated.

Healthy, relaxing sleep

Sleep doesn’t only serve the regeneration of body and mind, it also reinforces our immune system. During deep sleep, the body’s defense system stores information about pathogens and builds antibodies. It is therefore vital to not only sleep sufficiently, but also restoratively. By incorporating a healthy lifestyle, creating a healthy sleeping environment and choosing the right bed you are ensuring ideal conditions for high-quality sleep.

Imagesource: @depositphotos

Fit and refreshed through the winter

18. December 2017 von Redaktion Leave a Comment

Crystal-clear air, snowcapped meadows and fields, a winter paradise on the doorstep. But, you have to stay at home because you are troubled by a cold or the winter blues.

Here are some useful hints to prevent from this scenario:

Light: during the longer lasting periods of darkness, our body produces more melatonin. And this makes tired and sluggish. Therefore it is important, to go out in the fresh air. Because, day- and sunlight helps to get over tiredness and lifts the spirits at the same time.
Nutrition: vitamins, vitamins, vitamins is the motto for wintertime. Pay attention to a balanced nutrition rich in vitamins. Fruits and vegetables like pepper, broccoli, carrots and citrus fruits are full of vitamins. Nuts and wholemeal products are valuable, too.
Tea and water: lack of fluids leads to concentration disturbances, headache and tiredness as well as listlessness. So, drink at least 1.5 to 2 liters of water or unsweetened teas. Enjoy relaxed a nice cup of tea and watch the snowflakes from your cozy living room.
Sports and exercise: exercise helps to get over tiredness and strengthens your immune-system at the same time. Long walks, skating or sleigh rides are perfect.
Sauna and warm and cold showers: especially warm and cold showers boost your circulation. Sauna supports relaxation, strengthens your immune-system and cares for moments of peace.
Sleep-wake-rhythm: try to stick to your used rhythm in spite of the different light conditions.
Colorful through the winter: outside it is foggy – and this might press the mood. Prevent this by using bright colors and make your everyday life colorful. Wear colorful attire and put some nice flowers in your kitchen.
Conviviality and social contacts (real ones!): a positive attitude helps to get through the winter blues. Meet some friends, spend nice evenings in the cinema. Or, what about a games night? Leisure activities with others but also quality time with oneself help to get through the dark months of wintertime.

Imagesource: @Fotolia

Poor sleep is bad for your health

It is quite normal that you don’t always sleep so well. Especially in exceptional situations such as the current corona crisis, sleep is often neglected. However, those who always have trouble sleeping will be completely taken over by the topic of sleep after a while. Not only their health, but also their soul suffers from […]

The cold winter months mean high season for germs and viruses. One outbreak of the common cold is often followed by another. Wet and cold weather combined with the dry air of a heated room makes the mucous membranes of nose and throat more likely to dry out.

Staying healthy and well rested all winter

Nine reasons why gardening is healthy

Gardening ranks among the most popular leisure activities. After work, people weed, dig and maintain their lawn. Since long, scientists have proved that gardening is healthy. The movement and work in the garden is balm for body and soul. Planting, maintaining and harvesting relieves stress, strengthens the immune system, trains muscles and improves sleep. Gardening […]

Miraculous effects of melatonin

What you should know about the hormone melatonin: it is produced in the pineal gland in our brain. It is mainly released during the night. Also, it is regulating the sleep-wake-rhythm. Therefore, it is mainly known as “sleeping hormone”. But, melatonin has other, vital functions. Some even talk about miraculous effects of melatonin. Learn here […]

Nine reasons why gardening is healthy

9. June 2017 von Redaktion Leave a Comment

Gardening is healthy – why?

prevents from back pain

Gardening strengthens the muscles. Almost all muscle-groups are trained; and a well-trained musculature prevents from back pain. But, the proper body posture when planting, sowing, weeding and harvesting is pre-condition for freedom from pain.

is good for bone formation

A strong musculature cares for a healthy bone formation. Sunlight stimulates vitamin D production which is needed for strong bones.

is good for your heart

Gardening is good for your cardiovascular system. It leads to a regular heart frequency, cares for a calm pulse and lowers blood pressure. Furthermore, gardening supports the cardio-protective HDL cholesterol.

strengthens the immune system

The immune defense is stimulated by the movement in fresh air and thereby the immune system gets strengthened.

improves breathing

The stay in fresh air leads to a growth of the breathing volume of about 50 %. The deep breaths stimulate metabolism and the well-being is increased.

lifts the spirits

While working in free nature, happy hormones are released. This lifts the mood. Problems and sorrows lose importance while working with plants.

decelerates and reduces stress

The relaxing and calming effect of gardening helps to forget and to let go everyday hectic and stress.

prevents from sleep disturbances

The happy hormone serotonin needs day light. It is pre-cursor of the sleeping hormone melatonin; these two hormones regulate our sleep-wake-cycle. Hence, gardening in daylight and in fresh air contributes to the regulation of the sleep-wake-rhythm. And this positively influences healthy and restful sleep.

leads to a healthier diet

There is another advantage to gardening, when you not only plant flowers but also fruits and vegetables. You can take advantage of a healthier diet. Fruits and vegetables from the own garden are not polluted with pesticides, provided, you don’t use them. Furthermore, transportation fails and this is good for our CO₂ footprint.

Imagesource: @aboutpixel

Miraculous effects of melatonin

2. June 2017 von Redaktion Leave a Comment

Miraculous effects of melatonin

Radical catcher

At night, while we are asleep, the hormone acts as radical catcher and cares for cell protection. Amongst other things, free radicals are responsible for brittle blood vessels that calcify. Furthermore, free radicals can destroy genetic information in the cell core – cancer might arise. Also, the protection from free radicals positively influences the aging process. All these things make melatonin a very important antioxidant.

Immune system

Also, important regeneration processes take place while we are sleeping. The energy reserves are refilled. Furthermore, during phases of deep sleep the immune system is strengthened. Here, antibodies are produced and information about pathogens are stored.

Low stress level

Melatonin is the opponent of adrenalin and cortisol. When we are stressed, we release more cortisol. And this negatively affects heart beat and pumping pressure; they become increased. Are you under long-term stress, high blood pressure might arise.

Maintenance of circadian rhythm

Melatonin is influencing the daily rhythm of biological functions like body temperature, pulse frequency, but also metabolic processes and kidney functions.

Memory

Melatonin positively influences our memory. It supports processing of the daily impressions and experiences. Besides storing of motoric, cognitive and executive tasks memory formation takes place during the night.

Imagesource: @fotolia

Healthy sleep: Everyone talks about it – but what does it actually mean? #1

11. May 2017 von Schlafexperte Prof. Dr. med. h.c. Günther W. Amann-Jennson Leave a Comment

The understanding of us human beings that sleep is the decisive factor for our physical and mental health is constantly getting better. Because, more than 70 % of physical recovery depend on healthy sleep – and even 100 % of mental regeneration! Only during sleep, the powers of self-regulation, self-repairing and self-healing are activated. But, what does healthy sleep actually mean?

The facts are alarming: more than half of all grown-ups suffer under sleep disturbances, lack of sleep and no longer restful sleep. There are more than 100 different forms of sleep disturbances. They affect health, support diseases and block healing. But, how to find out whether the own sleep is good and healthy?

Healthy sleep

On an average, every grown-up should spend seven to nine hours with restful sleep. Every day. Here, the personal needs differ – the amount of sleep needed even depends on our genes. There are people, who need eight hours of sleep while others do perfect with just six to seven hours. Some people can easily change their sleeping plan or duration while others experience severe physical and mental problems when sleep is lacking.

Check your sleeping behavior

The best way to check your sleep and whether you have sufficient phases of deep– and REM-sleep would be a sleep screening. But, there are also other clear hints that reveal your sleeping quality. The following questions show, whether you are on the right track for healthy sleep. If you have to struggle with sleep disturbances or a non-restful sleep, a sleep-healthy-advice might be valuable.

How much time do you need for falling asleep?
How long do you sleep on an average?
Do you often wake up at night longer than one or two minutes?
How are you feeling in the morning? Fresh and full of energy?
Are you freezing at night? Or, are you sweating at night above average?
When getting up, are you having pain in the neck, back, muscles or joints?
How are you getting through your day? Are you feeling wide awake?
Are you snoring at night? Do you suffer under breathing stops?

The secret lies in restful sleep

From the scientific point of view, sufficient and restful sleep is the best and cost-efficient “anti-stress-remedy” there is. Furthermore, the best prevention from many civilization diseases like cancer, Alzheimer’s, diabetes, cardiovascular diseases, hormonal disturbances and so on is healthy sleep. According to WHO, sleep disturbances and lack of sleep have serious effects on health and are classified as being “carcinogenic”. Our immune-system is weakened. This influences the regulation of more than 700 genes, especially the one’s responsible for immune-reactions, inflammations and stress reactions.

Effects and consequences of lack of sleep

Already in 2007, scientists of the University of Warwick have found out the effects of lack of sleep. More than 10,000 people were involved in this study. The scientists were able to prove that in the long run too few sleep doubles the infarction risk and so clearly shortens life expectancy. Furthermore, they determined that the brain detoxifies during sleep. And this detoxification is essential. So, in case you are not sleeping at least from seven to nine hours each night in long-term you are accepting degenerative damages of your brain.

Imagesource: @fotolia

Clean Sleeping – Losing weight during sleep

28. April 2017 von Redaktion Leave a Comment

Have you ever heard about the new trend clean sleeping? The principle behind it is very easy: healthy and restful sleep.

What does clean sleeping mean?

Unlike the name is suggesting, clean sleeping is not based on a clean bedroom but on sleeping consciously and sufficiently. Healthy sleep supports health and losing weight. Actress Gwyneth Paltrow belongs to clean sleeping sleepers. Researches from sleep medicine prove that sleep has an essential role for our health, besides nutrition and sport.

What should you look for when practicing clean sleeping?

During sleep, important regeneration processes take place. Furthermore, a healthy and restful sleep cares for a good hormonal balance. It supports metabolism and strengthens the immune system. When lacking sleep, a higher level of cortisol and insulin are released. Latter supports deposition of fat in our body. There are several further negative effects of insufficient sleep. Concentration disturbances, irritability and fatigue are just some of them.

Your bedroom should be a retreat and only be there for rest and relaxation. Electric devices like tablet, smartphone and so on should be banned from the bedroom. The bed and its content should not only be nice to look at but also be made of natural materials and support your body in any possible way. SAMINA offers a natural sleep-healthy-solution which enables your body to regenerate during sleep.

Find here further hints for clean sleeping.

Imagesource: @SAMINA