The BERN principle against coronavirus

The coronavirus (COVID-19) has led to a Swiss-wide lockdown (shutdown). A strong immune system is helpful to prevent a lockdown in your body. This is highly complex and serves to recognize and fight foreign bodies and diseased body cells. Strengthen your immune system by paying attention to the BERN principle.

This has nothing to do with our beautiful capital. It is based on the following four pillars:

B = Behavior

In other words, comply with the applicable protective measures communicated by the Confederation. Attempts to avoid current negative impacts such as stress. Dealing with the corona virus at any time can also lead to stress and thus weaken your immune system.

E= Exercise 

Because the gyms and Crossfit Boxes have to close, this does not mean that you have to give up your training. A good workout can also be done at home. It is important that you do not exaggerate with the intensity. The correct training control or a good programming is the focus here.

R= Relaxation 

Sleep is at the centre of physical recovery. Therefore try to sleep at least 8 hours per night in the current time. Take enough time for yourself and go for walks regularly to promote your recovery.

N= Nutrition

Vitamins and antioxidants are usually mentioned in connection with nutrition. However, the main components of the immune system are protein components, the amino acids. Irrespective of the micronutrients, your immune system becomes weak if there is a protein deficiency! In practice, we see this when:

  • is generally eaten too little compared to calorie consumption.
  • The daily stress or physical strain is very high and too few carbohydrates are consumed in parallel.


In both cases, the body uses gluconeogenesis (formation of new carbohydrates) to obtain the important amino acids for energy. In the colder months of the year, therefore, it is primarily a matter of a balanced and needs-based diet.

If the amount of energy is right, you will also support your immune system with the right micronutrients.

A vitamins keep the skin and mucous membranes elastic, so that viruses and bacteria can penetrate less easily. The vitamins from the B complex support the supply of energy and vitamin D ensures the release of the body’s own defensive substances.

Suppliers: Milk, eggs, fish, carrots, spinach, kale, avocados, bananas and rice.

Vitamin C is the virus killer par excellence, it supports the development of antibodies. It also has an antioxidant effect. Antioxidants bind free radicals, which attack the sensitive cell walls inside. The most important antioxidants also include vitamin E, souls, zinc, beta-carotene and glutathione.

Suppliers: Citrus fruits, kiwi, berries, carrots, spinach, fennel, broccoli, olive oil, oat flakes, nuts.

Follow these recommendations and get through the winter season healthy:

  • Also in a diet you should not drive a deficit of over 300 calories.
  • Eat vegetables or fruits 5 times a day and keep them as varied and colourful as possible.
  • Increase the carbohydrate content during high physical or psychological stress.
  • Use mainly natural products.


Keep well and take care!

Nilan & Ben

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