2023-08-13 07:22:29
Get fit instead of fighting the flu
Regardless of your age, physical condition and training regimen, we can all feel attacked during the winter months, with endless colds, the dreaded “24 hour bug” or a dose of the flu. One of the best ways to counter this onslaught is to keep your immune system in shape.
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How healthy is your immune system?
Do you catch more than three colds a year? Are you struggling to get rid of infections? Do you suffer from joint pain and fatigue? Are your glands in the neck, armpits or groin sensitive? Are your performances in training or in competition failing? Do you suffer from an inflammatory disease such as eczema, asthma or arthritis? Do you have antibiotics at least once a year? Do you frequently suffer from respiratory symptoms? Do you sleep less than 5-7 hours per night? Do you suffer from allergies to certain foods?
If you answered YES to at least five of these questions, it’s time to focus on strengthening your immune system.
Various factors can compromise our immunity, including poor diet, nutritional deficiency, environmental pollution, stress, and yes, overtraining. The good news is that there are many natural remedies to help you. Try a few…
1. Vitamin C
Vitamin C is one of the best antiviral agents for athletes. Our white blood cells need this powerful vitamin to fight infection, so upping your intake when you’re feeling below normal can be a good thing. A continuous daily intake is around 1000mg – best in divided doses throughout the day. If you find some supplements a bit acidic, look for the more alkaline form known as ascorbate (calcium or magnesium ascorbate) or a time-release supplement. If you take too much, you will have loose stools, which is an indication to reduce the dose.
2. Cherries
Besides being delicious, cherries are packed with nutrients. Their rich red color comes from anthocyanin, a super anti-inflammatory and antioxidant agent. They are also high in ellagic acid and vitamin C. Although winter is not the season to refresh them, there is an excellent sports recovery drink containing 100% Montmorency cherries known as CherryActive, which is taken by many elite athletes, including cyclists. Besides being a powerful antioxidant, it can reduce muscle soreness and, being a natural source of melatonin, promote restful sleep.
British Cycling nutritional adviser Nigel Mitchell includes CherryActive in the endurance team’s nutritional strategy and it has been a key element in their preparation for the Beijing Olympics.
3. Elderberries
If you want something to work fast, try elderberry. Rich in antioxidants, it is available as extracts (often sold as Sambucol), throat sprays, capsules, lozenges and drinks. Useful for fighting fever and viruses, reducing muscle aches and fighting sore throats, it will quickly get you back on your feet and boost your overall immune system.
4. Echinacea
Probably one of the most widely used immune-boosting herbs, echinacea is effective once morest the flu and the herpes virus that causes cold sores, and contains compounds that can stimulate immune cell production. Normally recommended as soon as symptoms arise, use as a short-term rather than long-term treatment (up to three months at a time). It can be taken in capsule form or as a liquid extract.
5. Thé
We’re not talking regarding the usual cup of tea here. Although green tea is a good choice, being high in antioxidants, there are other excellent bug-killing teas. Uncaria tomentosa or cat’s claw (so called because its spine is shaped like a cat’s claw) is a woody vine that has been used for centuries to treat cancer, joint problems and many diseases.
It has immunostimulating, antioxidant and antimicrobial properties and is best taken when you show the first warning signs of an infection. Cat’s Claw comes in the form of capsules or tea. Take two cups a day, sweetened with a little manuka honey (another insect repellent) to taste.
Alternatively, try pau d’arco, a natural herb extracted from the inner bark of a tree in the Amazon rainforest that contains many active ingredients to support the body’s defense mechanisms and maintain circulation.
6. Probiotics
Did you know that the largest immune organ in the body is your gut? In fact, between 70 and 80 percent of all immune cells exist there. The constant use of antibiotics and other medications can eliminate not only the bad bacteria, but the “good” ones as well.
Taking a daily dose of these healthy insects (probiotics) ideally combined with fibrous foods (prebiotics) to feed them is excellent long-term immune support. Available in drinks, yogurts, smoothies or in powder and capsule form, ideally look for a supplement that provides at least 1 billion bacteria including lactobacilli and bifidobacteria, but for greatest benefits take up to 10 billion per day.
7. Zinc and selenium
Two essential minerals this winter are zinc and selenium. Both are necessary for the production of immune cells. Zinc deficiency causes the thymus gland to shrink, which is a gland that produces key immune cells called T cells. They are also needed for the production of crucial antioxidant enzymes.
Foods richest in zinc include whole grains, nuts, seeds, poultry, yogurt, and shellfish Selenium is notoriously hard to find in a typical Western diet due to low levels in soil, but good food sources include Brazil nuts, mushrooms, fish, calf’s liver and lean lamb.
8. Fer
Iron is essential for the immune system and can often be depleted by strenuous exercise. Good food sources include lean meat, poultry, fish, dried fruits and leafy green vegetables. But don’t overuse supplements, because too much iron can actually be counterproductive. Check with your healthcare professional first if in doubt.
9. Ail
The active ingredient, responsible for the strong smell of garlic, is allicin. Allicin is antiviral, antibacterial and antifungal. It is also rich in sulfur, which makes it a perfect detoxifying agent. Consider a clove or capsule for a daily dose, but to fight an infection you’ll need a higher dose – so if you want to avoid garlic breath and keep your friends, we recommend opt for a supplement.
10. Omega 3 and 6
We don’t mean a lot of saturated fat sauces and creams during the holiday season. Instead, focus on getting more essential fats (EFAs). Omega 3 and 6 fatty acids found in oily fish (salmon, mackerel, herring, sardines, etc.) and nuts and seeds boost immunity by ensuring healthy immune cells.
If you suffer from recurring colds and have dry skin and hair, it’s time to turn to AGE supplements. If joint pain is also an issue, a fish oil supplement may also help by acting as a natural pain reliever.
11. Astragalus
The holiday season can be a particularly stressful time, whether you’re training or not. Pumping your body full of adrenaline and cortisol can actually interfere with immune cell function, leaving you more susceptible to infections. Take some time to relax and consider taking astragalus – an invigorating herb that generates energy and helps build resistance to disease.
12. Plant Sterols
Plant sterols, or phytosterols, are included in many functional foods such as margarine and yogurt, as well as nuts, seeds, oils, fruits and vegetables. Originally used for their cholesterol-lowering effects, what many people don’t realize is that they also have immune-boosting properties.
They can boost the immune system to fight colds and flu, improve joint health, prostate health, and prepare your immune system for intense endurance sports, including cycling. The main sterols are beta-sitosterol and beta-sitosterolin, both of which are also available in a wide range of supplements.
13. Sunlight
Sunlight helps your body make vitamin D, which is important for immune health. Also, include sources of vitamin D in your diet like dairy products, eggs, and oily fish. If the sun is shining, get outside and enjoy some of those rays.
14. Mushrooms
A range of Chinese and Japanese mushrooms have long been used to support the immune system, being rich in powerful polysaccharides and sugar compounds.
Cyclists are especially prone to respiratory infections because they’re out in the cold air for hours on end. Mushrooms such as cordyceps, shiitake, reishi, and maitake are all powerful immune boosters, useful for boosting energy, fighting fatigue, and supporting immune cell function. Shiitake are usually available in supermarkets while others are available as supplements in health stores.
15. Antioxidants
Antioxidants play an important role during the winter months, and some of the best sources are fresh fruits and vegetables, nuts, and seeds. By including a wide range of brightly colored produce in your diet, you can maximize the variety of different plant antioxidants such as carotenoids and flavonoids, which are fantastic immune boosters. Aim for at least seven servings a day, using them in smoothies as well as meals.
16. Thyme and rosemary
Add herbs when cooking and fight colds while you eat. Both thyme and rosemary have antimicrobial properties, so add them to dishes (they add extra flavor to roasted meats and casseroles) or make teas by putting the fresh or dried herb in a cup of hot water. and let steep for regarding 10 minutes.
17. Grapefruit seed extract
Grapefruit seed extract, also called Citricidal, is a powerful antibiotic, antifungal and antiviral agent. It is particularly useful if you are traveling as it comes as a liquid concentrate, a few drops of which can be added to water and swallowed or gargled. It can even be used as ear drops, depending on the site of infection.
18. Eucalyptus and lavender oils
Essential oils not only attack bacteria, but can also stimulate white blood cells. Eucalyptus and lavender are popular oils used in massage blends to boost the immune system. Ideal for relieving tired limbs following a long journey.
19. Stop overtraining
While moderate exercise can boost your own body’s defenses (30-40 minutes 3-5 times a week), excessive training can actually stress your immune system and deplete your body of essential nutrients, especially B vitamins. and antioxidants. More is definitely not better – exercising too much means you’re not giving your body enough time to recover. Early warning signs include illness, injury and decreased performance. So take at least one day off a week and relax if you suffer from persistent pain.
20. Sleep well
Get your nighttime eight hours and you’ll improve your health while you sleep. Not only important for repairing muscle and helping growth hormone, it can also improve the efficiency of your immune system. So dream…
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