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Boost Your Immune System to Beat Winter Colds and Flu

BY LISA SUTHERLAND, SPORTS DIETITIAN HAWTHORN FOOTBALL CLUB
FRIDAY, JUNE 30, 2006

As the weather becomes cooler and the cold and flu season peaks, it is important to look after yourself. 

Athletes may be extremely fit, but this does not protect them from the risk of picking up bugs. In fact, athletes are often at a higher risk of developing colds and upper respiratory tract infections. It has been found that the combination of large volumes of training and extremely low body fat levels can increase the tendency to pick up a cold. Moderate exercise is actually good for our immune system but athletes in full time training can experience extra stress on all body systems, including the immune system.

Colds and flu can have a negative effect on training and performance. Keeping your immune system strong will help reduce the risk of getting sick.

How does a healthy diet improve resistance to colds and flu?

Consuming adequate vitamins and minerals is essential for a healthy immune system.  This can be achieved by following some easy steps:

Eat more fresh fruit and vegetables

Aim for at least 2 serves of fruit and 5 serves of different vegetables per day! Plenty of variety is important to ensure a range of vitamins and antioxidants is consumed to keep the immune system firing!

Enjoy hearty vegetable soups

Thick vegetable soups are packed with vitamins/minerals to keep you healthy.  Legumes such as lentils and kidney beans add an extra boost to keep you fighting fit!

Keep up your fluids

It is easy in the cooler weather to forget to drink, but remember that you still sweat when it is cold! If water is not your thing try a milk drink – a milkshake or fruit smoothie using Aussie Bodies protein powder will help to fill you up in winter. Or perhaps try warm drinks such as herbal or fruit teas or light soups.  Fruit and vegetable juices are also a great option to help athletes achieve individual fluid needs. 

Ensure adequate protein intake

Recovery in winter months is critical to ensure immune system functions at its best.  Protein is an essential element of recovery and should be included in post-training snack/meal. A great option is a convenient tetra-pack drink such as Aussie Bodies Protein Revival. Just throw one in your bag to have straight after training – easy to drink and tastes great! For high intensity or weights sessions, a protein powder such as Perfect Protein is a good option.  Many of the Aussie Bodies protein powders have added vitamins and minerals which aid in recovery and can help boost immune system.

Minimal high fat/sugar processed foods

Reduce your intake of take-away foods and processed foods and replace with fresh, high fibre choices to improve energy levels and reduce the risk of getting sick!  Base your diet on lean protein sources such as beef, lamb chicken and fish, low-fat dairy foods, balanced with plenty of fresh fruit and vegetables, nuts and seeds, plus wholegrain carbohydrates.

Multi-vitamin/mineral DAILY

If you are training regularly you many have increased requirements for various nutrients – much of this can be gained from a natural increase in food intake, but sometimes extra vitamins/minerals are required, particularly for those with a tendency for colds/flu. Try to choose nutrient rich foods and fluids to boost your intake, plus a multi-vitamin/mineral supplement at times where dietary intake may be inadequate.

When Body Fat Gets Too Low…..

Many athletes have extremely low body fat levels and this can increase the risk of getting sick easily. Eating enough total kilojoules through regular meals and snacks and including some healthy fats in the diet helps ensure body fat levels drop to risky levels. 

Healthy fats are found in foods such as:

These foods should be consumed in volumes that are appropriate for the individual to ensure the right balance of good fats.

Eating well is an essential part of preparation.  A balanced and varied diet with extra protein and carbohydrate around training sessions can help boost the immune system to keep you fit and healthy.


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