Whether or not we want to admit it, pharmacy advertisements for flu shots are a tell-tale sign that flu season will soon be upon us. That nasty virus comes back each year to wreak havoc on our bodies and neatly-planned training schedules. Fortunately, your food choices on a daily basis can have a huge impact on your likeliness of being sidelined by the flu (or any cold in general). Starting today, follow these five guidelines to assure you are able to train and compete throughout the entire fall and winter season:
1. Hydrate!
While proper hydration is key for many reasons, it becomes especially important for the prevention of illness. As the weather turns colder, it's natural to not think about drinking fluids as frequently. However, a properly hydrated body can better transport essential nutrients to muscles and organs for proper functioning and recovery. Should you contract either the stomach flu or even a mild fever, hydration should be a top priority. Oral rehydration products such as sports drinks or Pedialyte may be a good way to avoid dehydration if symptoms are severe.
2. ACE it
Antioxidants may be your best defense against inflammation and stress within the body. Vitamins A, C, and E (ACE) are the power players in this category. To make sure you are meeting your needs each day, aim to eat a fruit or vegetable with every meal and snack. The darker the fruit or veggie, the higher it is in antioxidants (i.e dark, green, leafy vegetables, carrots, peppers, berries or oranges). Decreasing daily stress within your body is a key way to help it better fight off any potential threats to your immune system.
3. Consider Carbohydrate
Be sure to use carbohydrate-containing foods and/or beverages before, during, and after intense training or competitions. The body's stress hormones are at their highest after this type of exercise bout. Fueling your body properly with adequate carbohydrates will provide protection during this vulnerable time, decreasing the negative effect of stress hormones on your body.
4. Fuel, Refuel Recharge
In addition to proper carbohydrate supplementation during exercise, it is essential to maintain a well-balanced diet throughout the entire day. Include adequate carbohydrate, protein, healthy fats, vitamins, and minerals. For most athletes, this includes eating at least every 3-4 hours to meet the body's training and recovery needs. Committing to good nutrition on a daily basis will assure your immune system is functioning at its best.
5. Supplement Smart
Unfortunately, there are no supplements guaranteed to prevent a cold or flu. However, at the first sign of illness, research has shown that two supplements may help decrease the severity and duration of the cold: zinc lozenges and vitamin C tablets. Begin sucking on zinc lozenges at the first sign of an impending illness, but limit length of use to no more than 1 week and don't use on an empty stomach. Note that citrus juice interferes with zinc absorption, so avoid it 30 min before and after using a lozenge. When taking vitamin C, limit each dose to 500 mg max for a total of 1000mg max daily. Anything above this amount is not efficiently absorbed and will simply be excreted in the urine.
Of course there are many flu-prevention behaviors you should keep in mind in addition to diet. Don't underestimate the value of proper sleep (ideally an average of 7-9 hours uninterrupted sleep per night), washing your hands, getting a flu shot, and keeping daily stressors to a minimum. If you feel like you are coming down with something, it is better to err on the side of caution and take a rest day. Overtraining and chronic fatigue only creates extra stress, which makes it more difficult for your body to mount an attack on the pending virus.
Be Extraordinary,
RDKate
Showing posts with label fatigue. Show all posts
Showing posts with label fatigue. Show all posts
Wednesday, September 5, 2012
Wednesday, April 18, 2012
Fight Fatigue: Four Facts
We live in a society where being over-committed and over-involved is normal. So it's no wonder that so many of my athletes come to me complaining of fatigue. Whether they are students, professionals, or parents, fatigue is a common link. What might not be common, however, is the cause of that fatigue. Here are 4 facts about fatigue that might just help you figure out the cause of yours...
1. A dehydrated body = a tired body
Because our bodies are made up of mainly water, not having enough on board is pretty detrimental. Fluid assures that the nutrients we eat are able to be transported to muscles and organs that need them. Fluid is also crucial for your body to perform basic metabolic processes. A dehydrated individual often suffers from headaches, lack of focus, and - of course - fatigue. Drink fluids until your urine is lemonade-colored throughout the day. This will assure you are drinking enough to meet your individual fluid needs.
2. A hungry body = a tired body
Many athletes tell me that they don't get hungry during the day; they often go 6-8 hours between meals. Keep in mind, however, that whether you sense hunger signals is affected by things such as stress, dehydration, and distraction. So just because you don't feel hungry doesn't mean waiting 8 hours between meals is okay. In addition, our bodies adjust to what we throw at them. This means if you consistently skip meals, your body will stop signaling hunger even if you in fact need more nutrients. Aim to eat at least every 3-4 hours. If you're not hungry, choose something light like a piece of fruit or yogurt. This will tell your body that it should expect food regularly from now on.
3. A deficient body = a tired body
Many athletes - particularly females involved in endurance events - are susceptible to iron-deficiency anemia, or low blood iron level. The body uses iron to form hemoglobin and myoglobin. Hemoglobin transports oxygen throughout your body; myoglobin combines with oxygen inside the muscles to store it. Lack of oxygen in your muscles = more lactic acid build-up = earlier fatigue during exercise. Athletes lose iron during exercise inside the GI tract, through sweat and urine losses, and from chronic injury to red blood cells from repetitive hard foot strikes. Those who are vegetarian or simply don't eat a lot of animal foods - particularly red meat - won't easily take in iron through their diet. The best-absorbed sources of iron are found in animal meats and animal products, including fish. Iron is found in plant sources such as beans and dark green vegetables and in fortified foods, such as cereals or bread, though this iron is not as well absorbed. If you think you might be deficient in iron, make an effort to eat an iron-containing food at every meal. At that same meal, combine that food with a food high in Vitamin C, which will enhance the absorption of the iron in the food. Many fruits, vegetables and juices are great sources of Vitamin C. Don't ever self-supplement with iron without first asking your doctor to test your blood for iron-deficiency anemia.
4. A tired body = a tired body
Many of us underestimate the most important thing we can do all day: sleep. Lack of sleep has been associated with increased risk of obesity, as well as increased cravings for fat and sugar. Besides that, when you don't sleep enough, you feel....tired. As an athlete, sleep is imperative to give your body time to recoveryand prepare for the next day. Aim for 7-9 hours of uninterrupted sleep each night.
Be Extraordinary,
RDKate
1. A dehydrated body = a tired body
Because our bodies are made up of mainly water, not having enough on board is pretty detrimental. Fluid assures that the nutrients we eat are able to be transported to muscles and organs that need them. Fluid is also crucial for your body to perform basic metabolic processes. A dehydrated individual often suffers from headaches, lack of focus, and - of course - fatigue. Drink fluids until your urine is lemonade-colored throughout the day. This will assure you are drinking enough to meet your individual fluid needs.
2. A hungry body = a tired body
Many athletes tell me that they don't get hungry during the day; they often go 6-8 hours between meals. Keep in mind, however, that whether you sense hunger signals is affected by things such as stress, dehydration, and distraction. So just because you don't feel hungry doesn't mean waiting 8 hours between meals is okay. In addition, our bodies adjust to what we throw at them. This means if you consistently skip meals, your body will stop signaling hunger even if you in fact need more nutrients. Aim to eat at least every 3-4 hours. If you're not hungry, choose something light like a piece of fruit or yogurt. This will tell your body that it should expect food regularly from now on.
3. A deficient body = a tired body
Many athletes - particularly females involved in endurance events - are susceptible to iron-deficiency anemia, or low blood iron level. The body uses iron to form hemoglobin and myoglobin. Hemoglobin transports oxygen throughout your body; myoglobin combines with oxygen inside the muscles to store it. Lack of oxygen in your muscles = more lactic acid build-up = earlier fatigue during exercise. Athletes lose iron during exercise inside the GI tract, through sweat and urine losses, and from chronic injury to red blood cells from repetitive hard foot strikes. Those who are vegetarian or simply don't eat a lot of animal foods - particularly red meat - won't easily take in iron through their diet. The best-absorbed sources of iron are found in animal meats and animal products, including fish. Iron is found in plant sources such as beans and dark green vegetables and in fortified foods, such as cereals or bread, though this iron is not as well absorbed. If you think you might be deficient in iron, make an effort to eat an iron-containing food at every meal. At that same meal, combine that food with a food high in Vitamin C, which will enhance the absorption of the iron in the food. Many fruits, vegetables and juices are great sources of Vitamin C. Don't ever self-supplement with iron without first asking your doctor to test your blood for iron-deficiency anemia.4. A tired body = a tired body
Many of us underestimate the most important thing we can do all day: sleep. Lack of sleep has been associated with increased risk of obesity, as well as increased cravings for fat and sugar. Besides that, when you don't sleep enough, you feel....tired. As an athlete, sleep is imperative to give your body time to recoveryand prepare for the next day. Aim for 7-9 hours of uninterrupted sleep each night.
Be Extraordinary,
RDKate
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