It’s generally a good idea to maintain a strong immune system all year round, but it can be especially important during the winter months when colds and the flu are all around us. There are several things you can do to boost your immune system and stay healthy during the winter, such as getting plenty of exercise, eating a balanced diet, sleeping enough, and staying hydrated. In addition, you should try avoiding sick people, washing your hands frequently and avoid touching your face to help prevent the spread of germs.
If you want to run in the winter with a strong immune system, here are a few tips to keep in mind:
1. Physical activity
The first step to fight infection and disease is exercise. Sedentary people are often sick and prey to viruses. It has been proven by numerous scientists that exercise reduces the inflammatory state of the body, increases the number of white blood cells and strengthens them. Moreover, it increases blood flow and helps the various systems to expel bacteria from the respiratory tract. In short, the entire immune system is strengthened by exercise. If you are a beginner, start carefully and increase the volume step by step: you should always train based on your sport level to avoid the opposite effect of weakening your immune system.
TOO MUCH PHYSICAL STRESS AND THE ‘OPEN WINDOW’ PHENOMENON
For elite athletes, a well-functioning immune system is essential, as it is closely related to athletic performance. Infectious diseases are one of the main causes of stopping training, resulting in a forced adjustment of the training plan and the breakdown of hard-earned rhythm and fitness.
The stress of intense and prolonged physical activity, as in marathon runners, can lead to a weakening of the body. At the end of strenuous training, one enters the so-called “open window” phase, in which a state of immune suppression occurs (a state with temporarily lowered immune responses). During this phase, viruses are more likely to affect the athlete’s body. If you do not allow your body sufficient recovery time, the “window” widens and thus the risk of getting sick also increases.
However, overtraining is a phenomenon that most often affects competitive athletes. Nevertheless, amateur athletes should also be careful, because they are less adjusted to physical exertion and therefore often do not know so precisely how much recovery time their bodies need. As always in life, the right balance must be found. It is not intense exercise that weakens the system, but improper training, lack of necessary recovery, proper diet and nutritional supplements.
2. Nutrition
Another method of developing the immune system is to follow a healthy, balanced diet. Through the diet, we must get all the necessary nutrients so that our body can perform its primary functions without problems. Fun fact: about 80% of our immune system is located in the intestines. Hence the importance of good nutrition
Some tips:
Choose quality foods of the season (we recommend cabbage, broccoli, squash, mushrooms, turnips, radicchio in winter).
Add dried fruits, garlic and herbs to your diet.
Get enough vitamin C in your diet (found in oranges, kiwis and grapefruits, for example).
Take in enough protein. Also remember to vary your protein sources.
Don’t forget vitamins D, E, magnesium, zinc and iron.
Remember to adequately replenish lost carbohydrates during and after intense exercise. Replenish your carbohydrate reserves with an energy-rich snack, as you burn more calories in the cold.
Be sure to drink enough during the day, about 2 liters: water also plays a central role in supporting the immune system, as hydration increases the body’s ability to excrete toxins and bacteria. Before, during and after a session, provide your body with sufficient fluids.
Limit alcohol consumption, because the body will detoxify and can no longer effectively defend itself against outside pathogens. Smoking also disrupts the balance of the immune system.
3. Supplements
A balanced diet should be enough to provide the micronutrients needed for a properly functioning immune system. However, sometimes it may be worth taking supplements to support the system. It is always best to consult your doctor first. The supplement should not replace the diet.
4. Sleep
Sleep provides essential support to the immune system. Getting sufficient hours of high-quality sleep enables a well-balanced immune defense that features strong innate and adaptive immunity, efficient response to vaccines, and less severe allergic reactions. Also, good sleep quality is known to have positive effects on life expectancy, athletic performance and mental health. In contrast, serious sleeping problems, including sleep disorders like insomnia, sleep apnea, and circadian rhythm disruption, can interfere with the healthy functioning of the immune system.
Sleep is an important period of bodily rest, and studies indicate that sleep plays a crucial role in the robustness of our immune system. In fact, sleep contributes to both innate and adaptive immunity. Researchers have found that during nightly sleep, certain components of the immune system rev up. For example, there is an increased production of cytokines associated with inflammation. This activity appears to be driven both by sleep and by circadian rhythm, which is the body’s 24-hour internal clock.
It is often not easy to balance work, family, sports and regular sleep alongside each other. But try to find the right balance, and don’t scorn afternoon naps if you get the chance, they can help fight infections!
5. Stress
Stress is another element that affects the stability of the immune system. A prolonged period of stress negatively affects our bodies. In persons suffering from anxiety, the production of hormones that weaken the functions of the immune system (such as cortisol) increases. This leads to increased vulnerability to viruses and injuries.
We cannot give general rules to combat this feeling because it is subjective to each individual. However, we can recommend some techniques to relieve tension:
Create regularity in your life, exercise enough, eat healthy and get sufficient sleep. Also, breathing exercises and mindfulness are good ways to lower stress levels.
WHAT’S THE NEXT STEP?
We are ready to help you create a personal training program, monitor your stress and sleep activity, and advise you on a balanced diet to maintain a strong immune system year-round.