Tip of the Month -- Dec. 2005 

EXERCISE IMMUNOLOGY

Cold and flu season is vastly approaching. It is time to start thinking ahead and take the necessary precautions to help prevent training set backs due to sickness.

To maintain a healthy immune system, nutrition has to be top priority. It is key to prevent deficiencies by consuming optimal amounts of nutrients. Periods of heavy training are associated with a depressed immune system and inadequate nutrition can further aggravate immune function. The body’s susceptibility to a respiratory infection can be elevated for 24 hours after a tough workout. In addition, combining training and school work can compromise the ability to fight infection.

When examining your daily diet and supplementation you should pay close attention to some key vitamins and minerals that will help enhance immune system performance. One of the more common vitamins associated with fighting colds is Vitamin C. Athletes should consume over three servings of fresh fruits daily and up to two cups of cooked vegetables daily for ample amounts of dietary Vitamin C. Excellent sources of Vitamin C include sweet peppers, citrus fruits and juices, strawberries, cantaloupe, kiwi fruit and broccoli. Sticking with a high intake of fruits and vegetables will pay off because they contain phytochemicals, which are an excellent source of carotenoids that boost white blood cell activity.

Other nutrients that are good for immune function include zinc, iron, and vitamins B6 and B12. Simply taking a daily multi vitamin should take care of these requirements on top of a well balanced diet. However, beware of a toxic overdose of iron because that could actually compromise the immune system.

Strict dieting and chronic inadequate calorie intake can also compromise your immune system. Rapid weight losses of more than 2 pounds per week have negative effects on immune function. This is because diets that are not well planned usually do not have adequate amounts of macro and micro nutrients which results in low energy and a reduced amount of immune boosting vitamins and minerals.

The most important nutritional strategy should be centered around carbohydrate intake before, during, and after training. Training with your carbohydrate stores high provides fuel for your workouts and also supports a strong immune system.

Overall, a well balanced diet rich in Vitamin C and carbohydrates, staying away from individuals with a cold, getting adequate amounts of sleep, washing hands with antibacterial soap, and managing life stress will all help support a healthy immune system and a better training state for athletic achievement.

Source: Monique Ryan, MS, RD