A healthy immune system helps us fight off diseases, helps in wound healing, and helps determine how well we age. In the sporting context, a healthy immune system aids training recovery, protects from illness and minimizes time away from training and competing. However, we all feel a little run down sometimes and this is our body’s way of saying that our immune system is a little weak.
Symptoms of a weakened immune system:
- fatigue
- listlessness
- repeated infections
- inflammation
- allergic reactions slow wound healing chronic diarrhea
- infectious illness
By avoiding as many of the following factors as possible you give your immune system a better chance to fight for your continued good health. The following are factors that weaken an immune system:
- stress
- caffeine
- sugar
- alcohol
- processed foods
There are a number of ways that nutrition can provide you with better health by providing immune system boosting nutrients. The following are foods that boost your immune system.
- garlic
- ginger
- specific vitamins/minerals (Vitamin C, Vitamin E, Selenium, Zinc, Beta carotene)
- Acidophilus/probiotics
- Omega 3/good fats
By adding one or two of these foods to your diet or avoiding some of the factors listed above that weaken the immune system, your immune system should start working better for you letting you concentrate on your fitness and sporting goals.
For more details, order the full article from SIRC:
Malar, Joanne (2010). Win Immunity! Boost your immune system – Get your immune system fighting for you. Swimnews, 37(1), p.18-19.
Other resources:
- Pidcock, Janet. Nourishing the Immune System. Retrieved from the Internet July 29, 2010.
- Sick and Tired Athletes. Retrieved from the Internet July 29, 2010
- Sport and Rest Can Boost Immune System. Retrieved from the Internet July 29, 2010
