Keeping your immune system on track

Although the tri season has pretty much come to a close, many of us still continue to train for other races. Regular physical activity is good for the mind, body, and immune system. Research has consistently shown that those who exercise regularly have fewer colds and flu's than non-exercisers, and that those infections tend to be less severe and shorter in length. The flip side of the equation has to do with the intensity and duration of the exercise. Endurance training sessions can actually have a negative impact on the immune system in the short-term - specifically, endurance athletes are at an increased risk of upper respiratory tract infections within the first few hours following long-duration exercise.

We're obviously not going to let the scare of a cold or flu prevent us from training for our next distance event. We'll just have to be more careful about how we treat our bodies, especially in the hours following training. Diet plays a huge role in our immune system function, since the majority of the immune system is located along the gastrointestinal tract. We've all heard that vitamin C benefits the immune system, so increase your intake of fresh fruits and vegetables. Two other big players are refined sugars and processed foods. Ingestion of simple sugars suppresses the immune system for at least 5 hours! So although you may feel that you've worked and therefore deserve some leftover Halloween candy, it's probably not your best choice for replenishing muscle glycogen!

Other lifestyle approaches include getting enough sleep, regular hand-washing, and staying home or backing off the training when you begin to feel under the weather. The flu shot is an option for some, although it does not guarantee that you won't catch a cold or a flu. There are other alternatives that have a broader spectrum (protection against both flu's and colds) with fewer to no side effects, such as homeopathic and herbal remedies. One of my favourites is an immune boosting formula by a company called Pascoe, pegged the "alternative flu shot". It works as a preventative measure, and at the first signs and symptoms of an infection. For more information on the "alternative flu shot", speak with your local Naturopath.