How to protect your throat

Washing hands regularly: How to reduce the risk of catching cold viruses.

Keep your distance: Avoid close contact with people who have colds if you can.

Throw away tissues properly: Throw away tissues immediately after use to prevent the spread of viruses.

Ventilate rooms regularly: Fresh air reduces the concentration of viruses indoors.

Improve air humidity: Dry indoor air irritates the mucosa – humidifiers provide relief.

Drink plenty of fluids: Fluids play a crucial role in our immune system. Water supports the transport of nutrients, keeps the mucosa moist and helps the body to eliminate toxins.

✔ Recommended fluid intake: At least 1.5 to 2 litres per day – more if you are physically active or in warm temperatures.
✔ Water & unsweetened teas are the ideal choice
✔ Warm drinks such as ginger or herbal tea can also support the immune system.
✔ Avoid too much alcohol & sweetened drinks as they can put a strain on the body

👉 Tip: Keep a glass of water within sight at all times – this is an automatic reminder you should be drinking!

Rest your voice: Talking for long periods or too loud can cause further irritation for the throat mucosa.

Stay away from draughts: Cold draughts can weaken the immune system – make sure you're protected.

Get enough sleep and rest: When we're asleep, the body recovers and strengthens the immune system. So aim towards:
✔ 7–9 hours sleep a night
✔ Regular bedtime & a peaceful sleeping environment
✔ Digital relaxation – avoid screens before going to bed

👉 Tip: Relaxing rituals such as herbal teas or breathing exercises help you unwind.

Vitamin-rich diet: A balanced diet provides the body with the nutrients needed for a strong immune system.

Essential vitamins are:
✔ Vitamin C (e.g. in citrus fruits, berries, peppers)
✔ Vitamin D (e.g. through sunlight, oily fish, supplements)
✔ Zinc (e.g. in nuts, seeds, meat)

Outdoor exercise: Regular exercise boosts the metabolism and supports the body's own defences. Exercise doesn’t always need to be intense:
✔ Daily walks in the fresh air strengthen the respiratory tract
✔ Moderate endurance training improves circulation and cell regeneration
✔ Contrast showers and sessions in the sauna boost the immune system

👉 Tip: Combine exercise with sunlight to enhance vitamin D production. Think about the right clothing for any weather.

Stress management: Severe stress can weaken the immune system. Proven strategies for reducing stress include:
✔ Mindfulness & meditation for inner balance
✔ Regular breaks & conscious relaxation throughout the day
✔ Making time for yourself and for socialising

👉 Tip: Find a relaxation technique that suits you – yoga, reading or a walk in nature.