Boosting Athletes’ Immune System During Flu Season
Vitamins and Supplements
The annual Flu season has arrived and Covid-19 is expected to surface again with several mutations making the health scene even more complex. Keeping the body strong, healthy, and able to fight infections and various viruses has never been so important for athletes in order to stay healthy and keep training.
Martha Stewart, well-known TV and Lifestyle and Food guru, also happens to provide some very good articles in her “Health and Wellness” section, supported by a wave of researchers and medical doctors.
While I agree that vitamin supplements are very helpful it is also vital to remind athletes to focus on proper sport nutrition with natural vitamins and minerals in addition to adequate rest, enough hours of sleep, and a healthy sleeping pattern.
What about Vitamins?
Vitamin C:
If looking to deliver a boost to the immune system, Vitamin C is "most widely recommended”, according to medical experts. One can get that in a fat-soluble form called ‘liposomal’ vitamin C, which can help shore up the immune system and usher out toxins," says Audrey Christie, a functional and integrative nurse with a dual Master's degree in nursing and nutrition. "Vitamin C and other antioxidants also help to stimulate white blood cell production, and produce certain antibodies that neutralize invading bacteria and viruses."
Veggies with Vitamin C
Fruits with Vitamin C
Yellow and Green Veggies:
Vitamin C is in high demand right now. But the good news is, if athletes have trouble finding it, there are plenty of ways to get the daily dose of Vitamin C directly from their nutrition. "Consume all of the fresh produce you can find and get a good variety of phytonutrients," says Christie. "Being heavy-handed with herbs and spices in the kitchen can [also] add a lot of bioavailable vitamins to the body."
Vitamin D:
Vitamin D is known for elevating mood but can also bump the immune system. "Research has shown that the immune system needs vitamin D to fight off viruses," according to Dr. Jodie Horton, M.D., and Love Wellness Advisor, cited by deBara (2020). Sunlight is the primary delivery system for vitamin D. Transitioning from Summer to Fall and Winter with less sunlight the best solution to making sure you’re getting enough Vitamin D is to take a supplement to help increase the levels to support the immune system. "Taking Vitamin D3 not only boosts the levels of Vitamin D but helps maintain them," according to Dr. Horton.
I agree, but I still prefer to stick to proper and balanced nutrition whenever feasible, which includes a variety of fruit rich with Vitamin D, and a wide range of yellow and green vegetables. Athletes can prepare assorted with selected and rich nutritious fruit and veggies! Though in countries where winter months are more dominant and athletes have to train indoors, Vitamin D-rich fruit and vegetables besides supplements are important.
Potassium:
We need to mention Potassium because it is largely involved in regulating fluid balance, which affects performance. It is found in every cell, so without it, cells lose the ability to function properly. To correct a Potassium deficiency, athletes need to increase their nutritional intake. The best Potassium-rich foods include yams, bananas, clams, white beans, avocado, chicken, kiwis, oranges, pinto beans, and sweet potatoes. Based on my coaching experience, athletes frequently suffer from Potassium shortage leading to frequent cramping. To correct Potassium deficiency, an increase of Potassium-rich foods is needed.
Symptoms of Potassium Deficiency:
⦁ Weakness and fatigue
⦁ Muscle cramps and spasms are sudden, uncontrolled contractions
⦁ Muscle stiffness
⦁ Numbness
⦁ Digestive problems have many causes, one of which can be a lack of potassium
⦁ Heart palpitations – heart suddenly beating harder, faster or slower, or intermittently
⦁ Difficulty breathing
⦁ Altered mood
Probiotics:
Probiotics are a mixture of ‘live and good’ bacteria, and/or yeast that live in the body to help keep people/athletes healthy. They can be found in both foods and supplements. One might not immediately link the immune system to the gut, but a significant portion of immune function is directly tied to this part of the body. "Around 70 to 80 percent of the immune system is found in the gut," according to Dr. Horton. Since the gut plays such a critical role in immune function, it is important to do everything to support that health. The best way is using Probiotics. "Studies show that probiotics are important in restoring and maintaining normal gut bacteria that is critical in fighting infections." They also stimulate antibodies that help improve immune function and decrease inflammation, and the risk of infection", states Dr. Horton.
References:
Batayneh, R. (2002, February 7). Ten foods to eat for healthy living. Martha Stewart.com/Health and Wellness. Retrieved October 27, 2022, from https://www.marthastewart.com
deBara, D. (2020, March 26). The best vitamins and supplements to boost your immune system. Retrieved October 27, 2022, from https://www.yahoo.com/
Chaump, C (2021, March 9). Vitamins good or bad? Turning Wellness into a lifestyle. Retrieved October 27, 2022, from https://christiechaump.com
1MD/Nutrition (n.d.). Eight signs of potassium deficiency (hypokalemia). Retrieved October 27, 2022. From https://1md.org
Mikstas, C (2022, March28). Top foods high in probiotics.WebMD. Retrieved October 27, 2022, from https://www.webmd.com/digestive-disorders/foods-high-in-probiotics
Sinrich, J. (2022, August 23). Everything you need to know about vitamin D, an essential nutrient that 35% of Americans are deficient in. Martha Stewart.com/ Health and Wellness. Retrieved October 27, 2022, from https://www.marta stewart.com
Swanson, E. (2019, October 28 ). Here is what you need to know about gut health. Martha Stewart.com/ Health and Wellness.Retrieved October 27, 2022, from https://www.marthastewart.com