Refer to Münchner Tageszeitung, 14-15 March 2020

1. darmflora pflegen
our digestive system is the seat of our immune system, the lymph cells are there and get activated against germs and pathogens
probiotic yoghurts with milk bacteria / lactobacilli support this and activate our defences

2. eat mediteranean
in order for our immune system and lymph cells to do their job, it’s important to eat properly and the mediteranean diet is best:
three portions veg
two portions fruit
as well as fat-rich fish like salmon and mackerel
nuts
pulses/legumes
linsee oil
these contain minerals, trace elements/micronutrient unsaturatwed fats

3. konflikte lösen
a mind fee of conflicts in relationships, family stress etc
groll/resentment, anger and sadness more then you think

4. genug schlaf
body and mind rejuvenate during sleep, 7 hours ideally
if there are problems getting to sleep use a 4-7-8 relaxation technique:
breath-in thru the nose for 4s
hold breath for 7s with tongue behind the top incissors, then lower and
breathe out for 8s
repeat 4x

5. zahnpflege
80% of over 35s are affected by parodontitis which leads to bad breath and loose teeth, also gives the immune system more to do
look after your teeth and mouth hygiene

6. bunt essen
apples, berries, grapes, kale/cabbage, carrots
contain anti-oxidants

7. heiß und klat
easiest way is showering in cold or ending with cold water – raises circulation
also rinse the nose and throat – cleans and moistens tthem

8. nicht rauchen

9. vitaminc C
oranges or lemons, ginger helps perhaps in a warm tea

10. avoid sugar

11. gründlich lüften
open all windows a few times a day, in any case recommended twice a day and especially on offices with more people in them

12. get out into the fresh air
10 deep breaths in the fresh air a few times a day, fills the lungs and improves circulation
social contacts

13. social contact
not nec in person but by telephone, message, social media

14. reduce stress
keep phone and contact time under control, control computer use to certain time and no longer
read books, relax, play guitar!

15. iron deficiency
particularly important for women
eat beetroot, oats/oatmeal, flax/linseed or red meat

16. flu vaccine
improves protection generally

17. drink less alcohol
reduces immunity

18. learn tai-chi
is known as “relaxation in slow motion
or yoga, pilates, quigong, muscle relaxation, autogenes training or meditation

19. vorsicht walten lassen/act with caution
against medications, supplements, pills etc

20. vitamin D
we’re back to getting out for 20 minutes in the sunshine