Boosting the immune system

What? When? and How Much?

I'm sure everyone who has been exercising or under pressure for a while has experienced the frustration of catching a cold (or some other unwanted ailment) - chances are it will come just when everything else is going great. I see a lot of competitors get run down just before a competition and business people right before that big contract…so what should you do? -

Train through it - stressing your nervous system, degrading your immune system further and preventing your body from utilising its very advanced self healing system?

Rest and help yourself recover quicker. By simply resting from self-induced stress (which training and hard work causes - no matter how much you enjoy it!).
You will allow your immune system to do its complicated (but effective) job. Couple this with a nutrition/supplement programme to boost your immune - system to fight the infection and you can greatly reduce the amount of time that you are away from the gym.

So at the start of a cold be sure to step up your immune-system booster supplements. It is important to drink plenty of liquids (hot drinks reduce congestion). Reduce dairy foods as they increase mucous production adding to that heavy, blocked-up feeling. Be sure to have a period of forced lay-off if you feel achy and workouts are suffering. It makes sense to miss a couple of days training to aid recovery than suffer for weeks and miss even longer!

Some supplements that help to boost the immune system and can speed recovery: -

Vitamin C

Not only boosts the immune system fighting off the onset of colds etc but will also speed recovery and shorten the duration of symptoms if the amount of 3 grams daily is take in divided doses. A great anti-viral agent but can cause loose bowels if too much is taken at once (hence divided dose).

Zinc

Zinc, if taken at the first sign of an infection it will deter or shorten the duration of a cold. You can get zinc lozenges, which will not only deliver the required nutrient but are also soothing for the throat. Zinc is the most important immune-boosting mineral, well worth increasing intake during infection.

Aids in the production of anti-bodies that defend the body against infection.

Anti oxidants

The anti-oxidants Vit A, Vit E, and selenium all have properties for strengthening the immune system, primarily because invading viruses produce dangerous oxidising chemicals known as free radicals (these weaken the immune system).

Echinacea

A herb with great all round properties including anti-viral and anti-bacterial benefits. It can come in capsules and droplets.

Grapefruit seed extract (also known as Citricidal)

A most versatile supplement with powerful natural antibiotic (with no unwanted side affects), anti-fungal and anti-viral properties. It comes in drops and can be swallowed, gargled or used as a skin cleanser, nose/ear drops depending on the site of infection.

Other great supplements for the immune system include glutamine, goldenseal, essential fats (Omega 3 and 6), water and a low intake of sugar (which is proven to lower the immune system!).

I always suggest using a good quality multi vitamin/mineral as a base supplement.

If symptoms do not clear within 5 days be sure to consult your doctor. Remember - try to treat a cold early to shorten its duration or better still boost your system to prevent getting one in the first place!

The greatest variable for productive training is consistency and that takes consistent health.