Enuancing, R. How much should I exercise? Mar 9, Written By Sara Lindberg.

Enhancing immune endurance -

The stress of training and competition has a great impact on our ability to fight infection. It appears that intense training depresses the immune system to a greater extent than does moderate training. This is according to the position statement 9 published in in Exercise Immunology Review on the association of immune function with exercise.

Those feelings of malaise and fatigue that occur after intense bouts might actually be related to increased levels of inflammation markers 10 , same as occur during URTIs The Adrenal Stress Index 12 is a list of what to monitor that includes levels of IgA, a marker for your recent exposure to pathogens.

A basic blood panel will reveal pertinent information in this regard. Psychological stress has been shown to suppress our immune system 13 and given the stress related to competition, it follows that we would have an increased risk of infection during these times.

Taking care to track your stress levels and even take control over our responses will help us to ward off infection. One unconventional method for improving stress tolerance is the timing of periodic exposure to the cold. Cold thermogenesis while swimming or in the shower will also help fight stress and harden the body to fight better in the future While this may not prevent the cold, it will certainly enhance your ability to deal with it and knock it quickly.

Measures of morning heart rate variability HRV have shown promise in revealing increase susceptibility to illness and even injury in athletes, particularly in swimmers In fact, URTIs are roughly one week from their onset when an athlete sees a sudden rise followed by a sharp fall in HRV over a couple of days.

Tracking this variable daily is quickly becoming a more common method to assess readiness to train based upon nervous system fatigue. Plus, it utilizes tools that most endurance athletes already own i. a heart rate chest belt and a smartphone.

Better nutrition will generally improve 16 our ability to fight infection. But what do we do as endurance athletes seeking to eek out the last bit out of our bodies? Yes, we can take our multivitamin supplements and they may improve our abilities to fight infection 17 well, not always 18 , but we are looking for the best of the best.

Hyperphysiologic doses of specific vitamins, especially vitamin C, lack consistent support 19 in the research, though many still swear by them. Many endurance athletes have turned to low carbohydrate diets in an effort to decrease inflammation and fight disease.

To come to the bottom of this debate, we turned to the experts to deliver the facts. However, as Sydney Greene , M. N, at Greene Health, points out that running too much—or overtraining —can, in some cases, elicit the opposite effect.

She adds that determining whether or not running has a positive effect on the immune system may also depend on the intensity and duration of the run. But for those who are going the extra distance and training for half marathons or marathons , running at this intensity for months on end could potentially pose a hindrance to immune function.

Apart from being around someone who is sick, the likelihood of coming down with something may depend on how you respond to big events. Remember, the research above suggests that running long distances for a prolonged period of time may actually weaken the immune system.

Calder argues that cutting back on miles may even be beneficial for immune function. While trying to prevent sickness feels a bit uncontrollable, there are several, not-so-obvious ways you can set your immune system up for success in the event you encounter someone who is ill before race day.

Aside from eating plenty of antioxidant-rich fruits and vegetables, and taking vitamin C and zinc supplements , you should also consider…. If you are someone who meets your caloric needs but does not consume a variety [of foods], try a multivitamin.

Calder emphasizes that getting adequate sleep is important for a healthy immune system, adding that adults should aim for about 7 to 9 hours per night.

This may especially be the case if your stress levels are causing you to miss out on sleep and nutritious meals. Though, when it comes to COVID and its variants, the best way to protect yourself from severe illness is to get the vaccine and subsequent booster shots.

These ingredients have been shown to have anti-inflammatory properties, and garlic and onions offer wide spectrum antimicrobial properties.

Add them to soups and vegetable dishes, as well as bean dips and sauces for a flavorful boost. Eat multiple servings of colorful fruits and vegetables.

Choose leafy greens e. kale, collards, spinach , cruciferous vegetables e. broccoli, Brussels sprouts, cauliflower , peppers, sweet potatoes and squashes. These fruits and veggies are high in vitamin C, vitamin A and phytonutrients that support the immune system.

Get sufficient sleep. Sleep restores and heals the body — without enough of it, optimal immune function is next to impossible. Incorporating relaxation and breathing techniques throughout the day to soothe stress can help your body and mind rest deeply at night.

Aim for hours of sleep each night. Exercise regularly. Mild to moderate exercise for approximately minutes helps boost your immune system.

Avoid overexertion, such as training for endurance events, when you feel run-down. Pushing yourself too hard will lower your immune defenses. YouTube has thousands of free workouts , and working out from home is easier than ever. Set up your phone, tablet, or laptop in a room with extra space and get moving with any of the free options on YouTube below.

GymRa Fitness Blender Sydney Cummings POPSUGAR Fitness Add supplements to your diet. Vitamin D3: Also known as the sunshine vitamin, vitamin D is critical for optimal immune function and can help you fight off infections.

Studies show adequate vitamin-D levels also reduce your risk of developing bone abnormalities, like osteoporosis. Talk with your doctor about whether adding a supplement to your diet is best for you. The recommended dose is - 1, mg throughout the day, to be taken with meals and snacks.

Red meat, poultry, oysters, whole grains, beans and nuts are all great sources of zinc. Probiotics: Your gut is an integral part of your immune system, and a healthy GI tract provides a strong barrier against pathogens.

Probiotics support healthy gut flora to keep your gut and immune system in top shape. Look for probiotic brands that offer several species of good bacteria and contain at least 5 - 10 billion organisms per capsule. Related Media Diane Had Knee Surgery.

And Then Ran the Boston Marathon in View All Related. Newsletter Signup Sign up for Our Newsletter. Newsletter Signup. Comments February 15, I found such useful information, fresh content with such amazing editing everything is superb in your blog. April 28, Thanks!

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