5 Ways to Fight Flu Season with Food

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

Managing Stress in Veteran and Civilian Athletes

This morning I attended a wonderful business meeting with my local Chamber of Commerce showcasing three of our country's Veterans – two from Vietnam and one current Vet from Iraq. In observance of Veterans Day this Friday, we were honored to learn about the challenges they faced before, during, and after serving our country. One prominent topic of discussion was the incidence of Post Traumatic Stress Disorder (PTSD) in soldiers after returning home. The Department of Veteran Affairs reports PTSD occurs in 11-20% of Veterans that served in Operation Iraqi Freedom and Operation Enduring Freedom and 30% of Vietnam Veterans. While few of us will ever experience anything as crippling as PTSD, clearly we all go through times of negative stress – whether it’s as a result of school, work, family or friends. Stress can show its teeth in the form of headaches, exhaustion, or insomnia.

Believe it or not, nutrition can be an effective part of relieving stress. Stress takes a toll on your immune system, increasing your body’s need for certain nutrients. In addition, brain chemicals called neurotransmitters (such as serotonin or dopamine) play a huge role in how we experience emotions. Deficiencies of these chemicals may increase irritability, depression, and sleeplessness. Giving more attention to what you are eating may help you stay focused, alert, and energized during times of stress.

The next time you or someone you care about is suffering from stress (either low-level or high-grade), consider these nutritional remedies:

1.       Don’t skip meals or over-indulge in high-calorie foods. These poor habits are often brought on by the stress we feel. High-calorie foods in moderation are fine, but constantly skipping meals (especially breakfast) and then grabbing fast food on the way home may lead to weight gain and affect long-term health.

2.       Go easy on the caffeine: The idea is to calm the central nervous system, not to further stimulate it. Stick to less than 2 cups (16 fl. oz.) per day of caffeinated beverages.

3.       Focus on complex carbohydrates: These foods contain serotonin, which helps boost mood as well as calm you and help you sleep. Food sources include whole grains such as oatmeal, quinoa, and whole wheat bread products, and whole fruits and vegetables (the fresher the better!).

4.       Protein matters: Eating protein foods with those whole grains helps to effectively slow down how quickly your blood sugar rises as a result of eating carbs. Keeping blood sugar stable means metabolism and energy levels will also be stable, preventing headaches or exhaustion that often accompanies very high or very low blood sugar levels. Protein foods include dairy, poultry, eggs, fish, meat, nuts, tofu and legumes (beans or lentils).

5.        Don’t forget your healthy fats: Studies show that low omega-3 fatty acids intake correlates with increased rates of depression and depressive symptoms. Food sources are oily fish, nuts (especially almonds and walnuts), canola or flax oil, and pumpkin or flax seeds.

6.       Some research has shown a relationship between vitamin D level and incidence of depression. Have your vitamin D level checked to assess if you are deficient. Food sources of vitamin D are few, but include fatty fish (salmon, tuna, mackerel), mushrooms, and vitamin D-fortified foods (cereals, orange juice, yogurt, milk and other foods).

7.       Never underestimate the power of staying hydrated. Drink enough fluids to create straw-colored urine.

Be Extraordinary and please remember our Veterans this Friday,

RDKate