10 Tips For a Strong Immune System!

My family has ready caught the "cold" and it's only the beginning of September! And today I walked in Wal-Mart and they were giving flu shots. Yep, it's that time of year again. Well almost. Cold and flu season usually has its heyday a little later in the fall and winter, but some "bugs" are already going around. It's vitally important for any one, especially the young and elderly to do whatever they can to ensure a strong immune system and stay healthy during this time of year.

Runners tend to be really healthy, and sometimes that can be to their detriment. Not the being healthy part, but getting cocky about being healthy. Runners need to be really careful in the fall, especially if they're training for a big endurance event. Often when you train your hardest right before the taper your immune system can actually become weakened by the added stress. Ever been training and everything is going great, only to get "the crud" right before the big race. That's often due do to the training stress decreasing the effectiveness of your immune system and making you more susceptable to bacteria and viruses.

So, what's a runner to do? Listed below are 10 tips to help keep your immune system going strong and keep you healthy during your late summer and fall training.

1. Be careful not to over-train. Over-training can not only weaken the immune system, it can cause fatigue, sore muscles, lack of drive, lack of energy, and increased resting heart rate. If you're feeling fatigued, take a rest day. Better to take a day or two off from running and rejuvenate your body than to "stick to the plan" and drive yourself into the ground.

2. Get your "D"! During the winter you're exposed to less sunshine, the main source of vitamin D. Vitamin D is key to a strong immune system as well as strong bones, both important to runners. Taking a vitamin D supplement can help ensure you're getting enough. The daily recommended allowance is only around 250IUs, but more and more research is showing that higher amounts are safe and provide more benefits. (Because of my colitis, I take a rather large dose of Vitamin D each day, plus what I get in dairy products and I've seen no adverse effects and I've been taking it for several years.) Vitamin D is obtained from a few different sources. Research shows the D3 provides the most benefits. Be sure the Vitamin D supplement you purchase has D3 listed as the main ingredient.

3. Wash, wash, wash your hands! Simple, but washing your hands is one of the most effective ways to catching or spreading illness. Also, try to avoid touching your eyes, nose, and mouth with unclean hands. Carry a small bottle of hand sanitizer in your pocket or purse, or keep one in the car, for times when washing your hands is not an option.

4. Have a "spot of tea." Research shows that the immune systems of tea drinkers react much faster to bacteria and viruses than non-tea drinkers. They think it has something to do with L-theanine that's in the tea. It kind of "primes the pump" and puts the immune system on high alert for intruders. Doesn't seem to matter what kind of tea, either. Just be careful not to load it up with sugar!

5. Order mushrooms on your pizza instead of pepperoni! (Whole wheat crust of course.) Mushrooms support the thymus gland. This gland produces immune cells which increase your resistance to infection. Any mushroom will do, but Shiitake mushrooms are one of the best.

6. SLEEP! Be sure you're getting your Zzzzzzzzs. Your immune system actually does a lot of work while you're snoozing. If you cheat yourself out of sleep, not only will you not be well rested, you're body doesn't have the opportunity to release as much immune-enhancing compounds to keep you healthy when you're awake.

7. Eat your veggies, especially broccoli, cauliflower, Brussels sprouts and kale. These are high in antioxidants that help protect you from viruses.

8. Snack on Almonds. A handful of almonds (~1 oz.) is a great way to boost your immune system. They are high in vitamin E which boosts production of immune cells that attack bacteria. Be sure to buy raw almonds. Steer clear of the heavily salted variety or the ones cooked in oil. Even if it's a "healthy oil" that's a lot of unneeded calories and fat.

9. Have some yogurt. Yogurt contains good bacteria that helps protect the body from the bad bacteria and infections. Yogurt also makes a great medium in which to put some fruit and low-fat granola adding even more vitamins, minerals and fiber. And men, hear this! Research has shown that eating nonfat or low-fat yogurt each day can help reduce abdominal fat in males.

10. Don't forget the C! Vitamin C has long been hailed as a cold fighter. Research shows that 8g of vitamin C a day will shorten the length of a cold. Doesn't have to be orange juice either. Bell peppers (red, green, and yellow) actually have more vitamin C than oranges.

Supplement the Natural Way...Eat!

Ever since "King Vitaman" touted his cereal to me as a kid in the 70s, I've all known the importance of vitamins, but somewhere along the way, we began to think those vitamins and minerals needed to come in the form of supplements instead of from the foods we eat. It's always seemed kind of odd to me that you should have to supplement your diet when we live in a country that has such good access to different varieties of foods. I guess the fast-paced, drivethru lifestyle has a lot to do with the change. (King Vitaman's also the cause of an entire generation of kids [myself included] misspelling the word vitamin for most of their lives! LOL!)
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We probably all know a supplement junkie or two. Supplements have their place, especially if you're not eating a good balanced diet, or if you're deficient in a vitamin or mineral due to chronic illness or some other health-related condition.

Runners do, however, require more nutrients than sedentary individuals. Endurance training demands a lot of the body and as a result increases the body's nutritional needs. But popping a bunch of over-the-counter supplements may not be the best solution. In many cases they may just not do any good, because the body will only use a certain amount and the rest will be voided (that's expensive pee!) And then on the flip-side, too much of some vitamins and minerals like iron, calcium and Vitamin E can sometimes damage vital organs such as the liver.

The body does need certain micronutrients and macronutrients. Micronutrients are vitamins and minerals that are very important in supporting bodily functions, but the body only needs tiny amounts of them. But, becoming deficient in any of the micronutrients can lead to illness or disease. Macronutrients are nutrients such as proteins, carbohydrates and fats that the body needs in larger quantities. And, like micronutrients, if you become deficient in any of the macronutrients, it can lead to illness or disease.

Protein is easily one of the most overused supplements. When you ask most people what protein does, they'll reply, "It makes your muscles bigger." Well, this is not quite accurate. Protein doesn't zoom to your muscle and POOF! magically make them bigger. Protein does, however, help build and repair body tissues. So after a hard workout, protein is a key element in the muscle rebuilding process which makes the muscle stronger. Protein is found in muscles, bone, blood, hormones, antibodies, and enzymes. Protein also helps regulate the water balance in the body, helps transport nutrients, is used in brain function, and helps make muscles contract. Protein also helps keep the body healthy by fighting off diseases. Important for runners, protein helps produce stamina and energy which can keep fatigue at bay.

Protein is definitely a key ingredient for a strong healthy body especially if you're in training. Research has shown, however, that the body has a limit at which it stops using extra protein. Studies have shown that the body maxes out at 2g of protein per kilogram of body weight. If you take more than that, your body doesn't use it and it just becomes expensive waste material. And...only individuals doing heavy resistance training need that higher level of 2g per kilogram of body weight. Endurance runners need more in the range of .8-1.5g of protein per kilogram of body weight. Sedentary people only need .8g of protein per kilogram of body weight.

That still may seem like a lot of protein to get in a day, but remember that 1 cup of tuna has almost 40g of protein. A cup of black bean soup about 12g! It doesn't take long to get enough protein just by eating a healthy diet.

Long story not so short....if you're eating a well balanced diet and eating a variety of fruits, vegetables, lean meats, whole grains, and healthy fats, then you're probably getting everything that bottle in the kitchen window has to offer, if not more. I don't think there was a GNC on every corner at the time of the ancient Olympics. And from the art of that time period, it looks like those first Olympians were pretty buff.

So, now that you know that the best "supplements" are in your fridge and cupboard and not in a bottle, you may be asking, "What are some key vitamins and minerals runners need to make sure they're including in their diet?" Listed below are some of the ones I think should be on every runner's "Include-In-My-Training-Diet List." (Remember, to get these from the foods you eat, not from a bottle!)

Vitamin B6 - aids in the manufacturing of amino acids. Amino acids are needed to build proteins. Proteins are essential for the repair and growth of muscle tissue.
Sources: almonds, almond butter, liver, tuna, wheat germ, chick peas, bananas, fortified cereals, oatmeal, sunflower seeds, tomato juice, chicken breast, tuna, peanuts, peanut butter, walnuts, edamames, lima beans, etc.
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Vitamin C - helps the immune system as well as in the making and maintaining of strong bones, teeth, and cartilage as well as helping increase the absorption of iron.
Sources: asparagus, beets, broccoli, carrots, cauliflower, collard greens, kale, prunes, citrus fruits, sweet potatoes, tomatoes, etc.
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Vitamin D -helps in the absorption of Vitamin C and calcium which helps maintain healthy bone density; insures a strong immune system
Sources: almonds, almond butter, fortified milk and other dairy products, wild salmon, shrimp, exposure to the sun, etc.
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Vitamin E - an antioxidant that helps protect cells from oxidation damage. Vitamin C does this too, but Vitamin C is water soluble and Vitamin E is fat soluble, so together they can better help protect against cell damage. Research shows that when you up your mileage like in marathon training, runners need more vitamin E.
Sources: asparagus, avocado, eggs, milk, almonds, hazelnuts, sunflower seeds, spinach, wheat germ, whole-grain foods, unheated vegetable oil, etc.
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Omega 3 - have many health benefits, but one of the most important for runners is their anti-inflammatory attributes. Omega 3s also support good blood circulation.
Sorces: flax seeds, flax seed oil, dried ground cloves, walnuts, salmon, halibut, cod, cauliflower, cabbage, dried ground oregano, mustard seeds, Brussels sprouts, cooked soybeans, etc.
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Calcium - vital for building strong bones in younger runners and maintaining bone density in older runners
Sources: almonds, arugula, avocados, broccoli, cabbage, carrots, walnuts, cashews, edamames, greens beans, kale, milk, dairy products, pumpkin, sweet potatoes, spinach, etc.
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Iron- needed for hemoglobin production. Oxygen attaches to Hemoglobin which acts like little transporters that carry the oxygen from the blood to the into the muscles. If you're low on hemoglobin, fatigue sets in because you can't get as much oxygen to the muscle where it's needed to make muscle-moving energy. (Usually women need to be more aware of their iron levels than men)
Sources: lean cuts of red meat, clams, oysters, sardines, brown rice, lentils, quinoa, fortified cereals, chick peas, green peas, broccoli, black beans, kidney beans, pumpkins, etc.
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Magnesium - plays a part in providing for a strong immune system and making bones strong; helps maintain normal muscle and nerve function; keeps heart rhythm steady and promotes normal blood pressure. It also plays a role in energy metabolism and protein synthesis.
Sources: almonds, almond butter, artichokes, brown rice, cantaloupe, carrots, cashews, peanuts, peanut butter, walnuts, edamames, yogurt, green beans, etc.
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Potassium - works with sodium to maintain water and electrolyte balance in the body. A deficiency of potassium can contribute to dehydration which can cause fatigue, lack of energy, and muscle cramping
Sources: 100% coconut water, apricots, bananas, apples, guava, artichokes, pumpkin, cashews, eggplant, grapes, honeydew, oatmeal, green beans, chick peas, figs, edamame, beets, etc.