Staying healthy during the change of seasons

Physical and mental stress, poor food choices, high levels of repeated training and poor quality sleep may decrease your immune function, making you more susceptible to falling ill and feeling run down.

As the seasons change, athletes may find themselves indoors more, training demands may alter and with the added stress associated with competition, study or life, your body could be under further pressure to stay healthy.

The life of an athlete can put extra strain on the immune system, however prevention is better than a cure.

Here are some areas to target in order to keep your immune system strong and fighting through the changes in season and training requirements. Note: NSWIS recommends athletes receive annual flu vaccinations to protect themselves specifically against new strains of the flu.

BALANCED, NUTRIENT DENSE, HEALTHY DIET

Good nutrition and adequate carbohydrate intake to support training demands are paramount to an effective immune system.

Wholegrain and high fibre carbohydrates – like oats, sweet potato, legumes and brown rice – will help to maintain energy levels; not only to provide the fuel for training but to also fuel the immune system and bodily functions.

Eating a diet which has a wide range of fruit and vegetables, especially those high in vitamin C like kiwi fruit, oranges, capsicum and other dark colourful fruits and vegetables, will provide the body with valuable micronutrients and antioxidants. In addition to this, you might also include onion, garlic and ginger for their natural antimicrobial ability.

Having a balanced and varied diet which includes fresh produce, natural dairy, lean meat, legumes, grains, good fats and fibre will be beneficial for health, gut function, and contribute additional immune supporting nutrients like zinc, magnesium and vitamin B.

GUT HEALTH

80 per cent of your immune system is located in your digestive tract.

A healthy, varied and high fibre diet (as outlined above) is also essential for optimal functioning of your gut; therefore supporting the immune function. There are foods which can enhance immune support in the gut and improve the protective gut lining, and also foods that hinder.

Foods high in sugar, highly processed foods and high saturated fats all have a damaging effect on the environment of the gut, which can directly impair immune function.

L-GLUTAMINE

High-level training can cause low levels of circulating glutamine, an amino acid produced by the body. L-Glutamine also helps to improve the lining of the gut so it is absorbing nutrients as it should. Regular high-level training means there is less time for the body to resynthesize more protective glutamine, therefore including L-glutamine as a supplement – such as ‘Musashi Glutamine’ – in addition to the diet outlined above may further enhance immune support.

KEEP IT CLEAN!

Not just your diet in this instance. Hygiene is of the utmost importance to avoid the spread of infection. If you are sick or around people who are then make sure you wash your hands regularly, avoid touching your phone while eating, cover your mouth when you cough, and wash hands after blowing your nose.

A cold can happen to anyone, even with the best diet, but eating a healthy balanced diet from the range of food above can help reduce the severity of symptoms or the frequency in which illness occurs; which means you miss less training!

Food photo created by freepik – www.freepik.com