Each year ,around millions of people will take time off work due to common cold.With the cool winter weather upon us and flu season peaking.it is important to look after yourself .Atheletes may be exceptionally fit,but it does not protect them from catching the common cold or other sickness.
`Infact atheletes immune system can actually be supressed by intense training.
Moderate exercise boost your immune system and keep sickness at bay .
Full time atheletes or those with intense training schedule experience extra stress on their body"s system including immune system.
HOW DOES HEALTHY DIET IMPROVE RESISTANCE TO SICKNESS;
There are certain foods and nutrients that are essential for maintaining ,a healthy immune system.It is common knowledge that vitamin c will aid in preventing colds and reducing severity of a cold.
Other immune boosting nutrients are vitamin e,zinc ,iron ,selenium,proteins and healthy fats.
These nutrients will super charge your immune system and help fight off infections.
Most researchers suggest that carbohydrates acts as nutritional immune protectors.
Adequate carbohydrate intake before and after prolonged or high intensity workout can reduce disturbances to immune system markers.
Carbohydyrates diminish stress hormone responses during exercises and also provide fuel for your white blood cells .
TOP IMMUNE FOODS;
a] CITRUS FOODS;
Help to reduce duration and severity of a cold includes oranges,lemons,limes.and grapefruits.
Garlic and onions contain compounds that stimulate fighting power of two of your bod's key immune cells and lymphocytes.
Garlic contain another another infection fighting component called allicin.
Source of calcium which support the healthy bone and reduces the risk of osteoporosis.
Superfruit full of nutrients and antioxidants.
They help to reduce oxidative damage to cells resulting from radicals produced during periods of strenious activity.
Very unique thing in pumpkin is it blend of phytonutrients as it contains richest supply of carotenoids .
It is a source of high quality protein ,iron and vitamin b12 which is important for athlete performances .also contain omega-3 fatty acids ,which is an anti inflammatory agent which reduces the muscle soreness and pain.
Fast [whey]and slow [caesin] acting protein providers have completely effects for muscle recovery and growth.
Fast[whey] protein optimises blood amino acids levels immediately after work out its best to use in morning.
Caesin protein maintain blood amino acids level for 6=8 hrs after consumption and is more advantages to use before bed time to minimise muscle breakdown while sleeping.
Did you know that consuming 12 to 16 ounces of chocolate milk post workout especially intense weight lifting session,is as beneficial as consuming commercial protein and carbohydrate beverages.
Chocolate milk enhances muscle glycogen aids in recovery in addition.
It contains nice blend of electrolytes,sodium,and potassium.
Another veggiee which contain synergy of nutrients and phytonutrients.
It contains alpha- lipoic acid which helps controls blood sugar.It helps lower your risk of macular degeneration ,neural tube defects in pregnant woman and most cancers.
j]VEGETABLES[cabbage,Brococolli and cauliflower].
They all have anti inflammatory properties to minimise arthritis,muscle soreness,muscle damage and chronic pain.
For athletes, eggs pack varities of nutrients ,vitamin b12, riboflavin,selenium, phosphorous and protein.
It helps in muscle repair.
It acts as vasodilator for blood vessels which keep them smooth by improving blood flow.
Excellent source of vitamin e,vitamin c,iron,helps in aid in muscle recovery among athletes.
Excellent source of iron which is important in oxygen production for athletes during workout.
n] EXTRA VIRGIN OLIVE OIL;
Consumption of olive oil for power athletes, a healthy balance 'of fat maintains or stimulate testesterone hormone production for optimal muscle growth.
o]EXTRA LEAN PROTEINS;
They have anti inflammatory and anti viral properties ,boosting the immune system.
Other immune boosting nutrients are VIt e,zinc, iron,selenium,proteins and healthy fats