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Boost Your Immune System
You
are preparing for a big event in life, like a presentation
at work or the grand final at the end of the season.
You want to compete at your peak health and fitness.
You have been working hard, practicing well and you are
on-target to meet your goals.
But your Immune System has
other plans - you have caught a cold (another one!)
and feel tired and miserable.
How could this happen? You
should not get sick! Your body should be able to fight
off these annoying little
colds and viruses.
What is going on?
To understand and help prevent these frustrating
minor illnesses, read on and learn how to enhance
your immunity.
What is the Immune System?
Your immune system is a bit like a well-trained army. It is designed to detect
foreign invaders into your body, such as viruses, and destroy them quickly
before they have an opportunity to make you sick.
There are a variety of different cells in the immune army. Each cell has a
different job in the battle:
* Some identify the enemy
* Some render the enemy weak with clever chemical weapons
* Some are killers
* And some will clean up after the battle
Fighting Fit
These immune system cells work as a team to ward-off the attack and keep
you healthy. The immune system keeps a record of every foreign invader
(microbes or germs like bacteria and viruses) it has ever defeated. This
means it can destroy the microbe very quickly if it enters the body again,
before it can multiply and make you feel sick.
But, if one group of cells is not performing its job properly, then the whole
system will be less effective. Reduce the numbers or the fighting strength of
one battalion, and the army can't fight as well as before and the foreign
invader may just take up residence and make you sick.
To keep your immune system army fighting fit requires that you pay
attention to all aspects of your health and physical fitness, including:
* Good nutrition
* Proper hydration
* Type and method of training
* Adequate Rest and sleep
* Good Recovery techniques
* Stress management
* Healthy social interactions
* Updated immunizations
* Medical and dental check-ups
* Mental health
The Exercise And Immune Paradox
Why More is NOT Better
Although more research is needed in this complex area, it appears that:
1. Moderate exercise boosts (enhances or stimulates) the immune system to work better.
* It increases the numbers and actual fighting strength of some important immune system cells.
* Moderate exercise increases the size and strength
of the body's immune army.
2. Intense bursts of exercise and prolonged training can actually depress the immune system.
* Intense exercise decreases the size and strength of the army.
* All athletes should schedule a rest day once a week to "recharge" the immune
system.
* Aim for balance in all aspects of training and life.
Other factors in a person's lifestyle can also decrease the immune system's
ability to fight off sickness:
Don't worry, be happy... studies indicate happy people have better immune systems.
Air Travel - Potentially exposes players to infected people and new organisms.
Nutrition - Dietary deficiencies (e.g. vitamins B6, C & E, essential fatty acids, iron, zinc and others).
Environment - Changes in air quality (pollution), temperature, altitude and time zone differences, sleep deprivation, foreign food, all affect the immune system.
Muscle Damage - Microtrauma to muscle fibers occurs with all exercise, even without injury.
Some immune cells are used for muscle repair, and create oxidant free radicals.
Stress- stress decreases immunity.
Immune System Boosters
* Periodize training: schedule rest days.
* Use recovery methods to balance workload. Hydrotherapies, massage, lower-intensity training days.
* Reduce training if signs of overtraining occur; excess
fatigue, performance slump, muscle soreness, low motivation,
injuries which don't heal, elevated morning pulse.
* Use a training diary to monitor your immune system function and training load.
* Eat a well balanced diet: Include plenty of fruit and vegetables (vitamin C) and meat or meat substitutes (zinc).
* Treat any deficiencies under medical supervision.
* Reduce exposure to harmful organisms: wash and dry your hands to help prevent the spread of viruses and bacteria.
* ALWAYS wash and dry hands after the toilet, when coughing and sneezing and when handling food!
* Avoid food, which is potentially handled by many people. (e.g. open breadbaskets, bowls of nuts or chips)
* Update vaccinations and keep them updated. (Chicken pox, measles, mumps and rubella)
* Consider an influenza vaccination each autumn or fall.
* Carry your vaccination card with you at all times.
* Reduce stress: learn relaxation, Yoga, meditation, prayer, listen to music, read, walk/pat the dog, enjoy social activities with friends, laugh. Happy people have better immune systems and stay healthier!
DISCLAIMER: The contents of the Game,
Set, Health site, are for informational purposes
only and should not be treated as medical, psychiatric,
psychological, health care or health management advice.
The materials herein are not intended to be a substitute
for professional medical advice, diagnosis, or treatment.
Always seek the advice of your physician or other qualified
health provider with any questions you may have regarding
a medical condition. Never disregard professional medical
advice or delay in seeking it because of something
you have read on this site. Reliance on any information
provided herein is solely at your own risk.
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