Stay healthy during cold and flu season

This time of year it seems like everyone is getting sick. Your immune system has a remarkable way of defending you against disease-causing germs. Sometimes the immune system needs a little boost to help it function optimally. This is important as an athlete because getting sick could mean missing valuable practice time. There are several things that have been shown to affect the immune system including stress, sleep and exercise. In addition, what we eat can also have an impact. It is important to consume a diet high in fruits and vegetables which contain nutrients that help fight the cold and flu. There are other foods that can be added that might have a benefit such as yogurt, garlic, turmeric, oregano, and ginger.

Eating to enhance immune function

Adequate nutrition is essential for maintaining the body’s natural defenses against disease-causing germs. It is important to eat and adequate intake of energy, protein, vitamins and minerals. Both overtraining and under nutrition may lead to an increased risk for infection. Thus, Athletes are advised to consume a balanced diet that contains a variety of foods including at least 5 servings of antioxidant rich fruits and vegetables daily and lean protein sources such as fish and chicken.  Fat is also important for the athlete and it is essential that athletes get some calories from healthy fats such as those that are found in avocado, olive oil, nuts, and fish. Restricting on carbohydrate, fat, or protein can result in a reduction in athletic performance and decrease in immune function.

Easy yogurt fruit parfait

This can be eaten as a snack or for a pre-workout meal

1 cup plain yogurt

½ cup granola

1 cup fruit such as berries, mango, chopped apples, banana, or pineapple or ¼ cup dried fruit

1 tablespoons of honey

Layer ingredients in a bowl or cup and enjoy!

Did you know?

Yogurt is a type of probiotic. Probiotics contain a type of “good” bacteria that can help prevent or reduce the severity of cold and the flu. Probiotics also help the digestion of food. In addition to probiotics, antioxidants can help you ward of infections like the cold and flu.  Antioxidants work to enhance the immune system by defending the cell from damaging free radicals. Antioxidants act like a shield to help protect cells and help enhance the action of the immune system. The three major antioxidants are beta-carotene, vitamin C, and vitamin E found in colorful fruits and vegetables, especially those with orange, yellow, red, purple or blue hues. Shopping in your supermarket’s produce aisle can keep your immune system strong. Pick a variety of colorful fruit and vegetables to get the most benefit.