Fit and resilient into autumn

Strengthen your resistance

👉 Nutrition
An obvious one for many, but important to mention first: eat plenty of fruits and vegetables every day. Pumpkin and kale are rich in vitamin C and fiber. Apples contain antioxidants that help protect your body.

👉 Exercise
Exercise at least 30 minutes a day. Hiking or biking in the fresh outdoor air boosts your defenses.

👉 Sleep and rest
Try to get 7 to 8 hours of sleep a night. Sleep is necessary to keep your immune system strong.

👉 Hygiene
Regular hand washing with soap and water lowers the risk of infection. Cough and sneeze into your elbow and use paper tissues.

Self-care for flu and colds

Sometimes you do get sick. Then simple self-care remedies help to relieve symptoms:

• Paracetamol for fever, muscle aches and headaches.
• Nose spray with saline solution, rinses and cleanses the nose.
• Nose spray with xylometazoline (use for up to 7 days) for a stuffy nose.
• Cough lozenges or throat spray against a sore throat.
• Cough medicine or honey (not for children <1 year old) for a tickling cough.
• Thermometer to check your temperature.

Please feel free to ask us which remedy is best for your situation. We will also look at your other medications to make sure you use everything safely.

Flu prevention

• Get the flu shot if you belong to a high-risk group.
• Make sure you have a basic supply of medications at home so you don't have to leave the house sick.
• Discuss with us if your medications for lung or heart disease require extra attention in the fall.

Checklist: What to have in the house

✔ Paracetamol
✔ Thermometer
✔ Nasal spray (saline or xylometazoline)
✔ Throat lozenges or throat spray
✔ Handkerchiefs
✔ Cough syrup or honey
✔ Vitamin Dtablets (for elderly and dark-skinned people, according to the Nutrition Center guideline)

Download the Resistance Booster Checklist

Do you want everything organized in one place?

Download our Resistance Booster Checklist

This is how you'll be prepared and resilient going into autumn.