Natur Total · English Edition
Strong Through Autumn & Winter
Vitamins, Movement and Home Remedies: A Practical Guide
A practical guide by Ralf Hebrock for the colder months. Explore vitamin D, magnesium, zinc and vitamin C, simple everyday routines, and a winter kitchen with ginger, chamomile and garlic.
16Accessible chapters
14 daysYour everyday start plan
64Sources for further reading
The book at a glance
Take care of yourself.
Prepare for the season.
Would you like to look after yourself through autumn and winter without turning it into a full-time job? This guide combines clear explanations with small steps you can try in everyday life.
Understand nutrients
Vitamin D, magnesium, zinc and vitamin C: what roles do they play? How can you keep track of food, supplements and total amounts? These chapters explain benefits, limits and questions that remain open.
Find a winter routine
Sleep, varied meals, walks, daylight and fresh air. Alternating showers and sauna have a place too, with guidance on suitability and starting gently.
When you feel under the weather
Ginger, chamomile, garlic, honey and warm drinks: simple ideas for your winter kitchen. Plus a plan for illness, consideration for others and warning signs that call for help.
A guiding thread
Small steps.
A clear direction.
A short walk. A warm meal. A quiet evening. The book offers practical suggestions alongside an explanation of the research. The 14-day plan helps you choose suitable habits and prepare for everyday life. It does not promise protection from infections.
Contents
16 chapters for the colder months.
From supporting the conditions your immune system needs to a manageable plan for everyday life and illness. Open a topic below to explore its chapters.
Chapters 1–4 · Your foundations for the colder months
- Your Immune System Needs the Right Conditions
- Give Sleep and Rest a Regular Place
- Eat Warm, Colourful and Satisfying Meals
- Movement, Walks and Less Constant Tension
Chapters 5–8 · Vitamin D, magnesium, zinc and vitamin C
- Vitamin D: Understand Your Supply, Decide with Confidence
- Magnesium: Meet Your Needs in Everyday Life
- Zinc: An Important Trace Element with Clear Limits
- Vitamin C: Fresh Food on Your Plate, Clarity in Your Mind
Chapters 9–12 · Fresh air, alternating showers and your winter kitchen
- Fresh Air, Daylight and a Home Where You Can Breathe Easily
- Alternating Showers and Sauna: Comfortable Rather Than Extreme
- Ginger, Chamomile and Garlic: Your Small Winter Kitchen
- Honey, Warm Drinks and Gentle Care for Your Throat and Nose
Chapters 13–16 · Deciding what to do when you are ill and building a routine
- When an Infection Starts
- Recognising Warning Signs and Returning Safely
- Stay Protected and Enjoy Winter
- Your Fourteen-Day Start
Reading sample
Your small winter kitchen.
An excerpt from Chapter 11: Ginger, Chamomile and Garlic: Your Small Winter Kitchen.
A piece of ginger, a pack of chamomile tea and a few garlic cloves can turn a simple kitchen into a cosy winter kitchen. They have familiar aromas, add flavour to food and fit the wish to feel comfortable on a grey day. Especially when you feel under the weather, it can be pleasant to prepare something simple that you enjoy.
A clear distinction helps here: enjoyment and soothing support are different from a targeted treatment for an infection. A spicy tea can be pleasant without you attributing an antiviral effect to it. A home remedy does not need a grand story about healing to have a place in everyday life.
Ginger: Start Mildly
Ginger brings a warm, slightly spicy note to drinks, soups and vegetable dishes. The best way to find out how strong you like it is to start with a small amount. Spicier does not automatically mean more helpful. In particular, a throat that is already irritated does not have to endure a strong ginger mixture.
For a simple cup, wash a small piece of fresh ginger and cut off two or three thin slices. Put them in a cup, pour freshly boiled water over them and leave the drink to steep for a few minutes. Remove the slices when the flavour suits you. Before drinking, let the tea cool to a comfortably warm temperature. Add a slice of lemon if you like. This is a kitchen recipe, not a set medical dose.
Ginger can cause heartburn, stomach discomfort and irritation of the mouth or throat, among other effects. If you notice this, use less ginger or choose another drink. You do not have to struggle through a cup just because it is considered healthy. Lukewarm water is also a sensible choice.
A concentrated ginger shot, an extract and a mild tea are different products. Do not simply apply findings from a study of a preparation to your cup. If you take medicines, discuss concentrated herbal products with a doctor or pharmacist beforehand, because interactions are possible.
Strong Through Autumn & Winter · Ralf Hebrock · Chapter 11. The corresponding source references are included in the complete book.
For an EPUB-compatible reading app or e-reader.
From reading to everyday life
Your start
in fourteen days.
One small task each day helps you find a routine that suits you. You can simplify the tasks, use them individually or spread them over several weeks.
The plan is intended for days when you feel well and can manage the activities comfortably. When you have an infection, rest comes first.
- Choose a regular anchor for your winter routine
- Plan your evening, daylight time and a simple meal
- Make fresh air and movement breaks easier
- Organise questions about nutrients and supplements you already take
- Write down a plan for illness and useful contacts
- Choose three small habits to carry forward
Your edition
Read. Listen.
Return to it in everyday life.
Choose the complete English e-book or the EPUB + audiobook bundle. Both editions are available now. There are no shipping costs.
Digital reading · English
E-book
The complete book as an EPUB for your reading app or e-reader.
€6.90
incl. VAT · no shipping costs
- All 16 chapters and the 14-day start plan
- 64 sources and practical guidance
- Cover and linked table of contents
- Complete EPUB file to download
Audiobook not included.
Digital bundle · English
EPUB + audiobook
For reference at home and listening on the go: the complete e-book and the complete English audiobook together.
€9.90
incl. VAT · no shipping costs
- Complete e-book in EPUB format
- Complete audiobook as one MP3 recording
- Audiobook: 1 hour 38 minutes 55 seconds
- EPUB and MP3 together in a ZIP download
AI-generated voice: Adam Stone.
Both editions are digital downloads in English and are available now. A printed book is not included.
Good to know
Questions about the book.
Who is this guide for?
Adults who want to understand nutrients, everyday habits and home remedies for autumn and winter. It is not a guide to treating children. If you are pregnant, have an existing condition or take medicines, discuss individual questions with a doctor or pharmacist.
Which language and formats will I receive?
The editions on this page are in English. The e-book is supplied as an EPUB. The digital bundle also includes the complete audiobook as an MP3 and a short guide.
How will I receive my download?
Your download link is provided automatically after successful payment for either edition. For the digital bundle, extract the ZIP file before opening the EPUB and MP3 in your preferred apps.
How do I open EPUB and MP3 files?
You need an EPUB-compatible reading app or suitable e-reader for the e-book. The complete MP3 recording plays in an MP3-compatible audio player. No subscription is required to read or listen to the downloaded files.
Is the audio introduction a chapter from the audiobook?
The audio introduction is a separately produced book introduction, approximately 1 minute 20 seconds long. It is not a chapter from the audiobook. The digital bundle includes the complete audiobook, lasting 1 hour 38 minutes 55 seconds. The introduction and audiobook use the AI-generated voice Adam Stone.
Does the book include country-specific guidance?
Where the book uses country-specific recommendations, it identifies German or EU guidance. The English edition retains this context. Check the current recommendations and healthcare contacts that apply where you live.
Does the book guarantee that I will stay healthy?
No. The book explains information and helps you shape your everyday routine. Nutrients, home remedies and the start plan do not offer guaranteed protection from infections. Severe, new or persistent symptoms need medical assessment.