| Run down in winter |
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I feel run down this winter and am not very motivated to get in my winter workouts. Can you help get me back to the gym?
Feel like ditching your workout? Think again! Keeping the immune system in tip top shape may be easier than you thought and can help you maintain your wonderful workouts this winter. The physical body is meant to move, but sometimes it can be a challenge to find the energy and willpower to keep the body active during the winter. Our immune system is made up of a band of soldiers (white blood cells) that protect us from infections when it’s at its best. Optimal functioning of the immune system is dependent upon proper nutrition, specific vitamins, minerals, and herbs. Starting your day with a power smoothie loaded in antioxidants such as Vitamins C and E, along with polyphenols, found in berries, can prepare your natural killer white blood cells. These “eater cells” are the first line of immune defence cells that are activated upon exposure to a virus or bacteria. A drop in energy levels throughout the day can compromise your immune system; thus, consuming foods high in Zinc and Selenium will support your immune system and keep it ready to fight off an infection. Pumpkin seeds and Brazil nuts are great sources of these two minerals. Incorporating vegetables high in vitamin A such as yams, carrots, and kale provide protection as well. Ensuring consistent protein intake throughout the day is crucial in supporting immunity and sustaining energy levels. Having an adequate amount of Vitamin D through supplementation can decrease the frequency of colds and flus. There are foods than can hamper immune function and lead to feelings of sluggishness. Most commonly, foods that are high in sugars and refined carbohydrates (white flour products) can cause energy crashes and suppress function of natural killer cells. Eight grams of sugar can suppress immune function for up to 3 hours! Keeping blood sugar levels stabilized and eating protein with each meal has a huge impact on immunity and preventing feelings of fatigue. With all the treats available in every direction we turn, this can be hard to avoid. Some alternatives that have potent immune boosting capabilities are dark chocolate (greater than 70% cocoa) and hot chocolate made with pure cocoa powder. There are a number of herbs that can fire up your immune system. Traditionally, Echinacea has been used to support immunity at the first sign of infection. Echinacea can be used prophylactically for its immune stimulating function for protection against colds and viruses. It is typically used short term. Another great herb that will not only give your immune system a kick-start but also provide energy for those work-outs is Panax ginseng. This powerful herb has been used to modulate immune function and improve response to stress, physical and mental fatigue. An additional benefit to this herb is that it improves muscle function during prolonged exercise which makes it great for those who are training throughout the winter season. Astragalus membranaceaus is known for its potent immune activation, especially useful during season changes. This is a great herb to consider if you catch colds frequently and can’t seem to fight them off. This herb can be used long-term. Some common household kitchen items that you can incorporate into your daily routine are ginger, garlic, and cinnamon. All these herbs have great bacteria-fighting properties and will keep your immune system strong throughout the winter. Try adding some fresh ginger to a cup of green tea for an extra immune boost, added energy, and better recovery post-workout. Lastly, it’s important to address the two words that begin with “s” and without doubt impact immune function: stress and sleep! Finding the motivation to stick with your exercise routine will not only help combat stress but will improve immune function long term by increasing the body’s ability to raise the white blood cell count at times of infection. Stress can hamper immunity significantly, so what better way to beat it than with exercise! Keeping a regular “fitness appointment,” and scheduling it into your busy life will help you commit to it. Ensuring enough sleep, ideally seven to eight hours per night, allows your immune system to repair itself and get those white blood cells ready for action. Getting your zzz’s is definitely all it’s made out to be!
Get your day started with this Power Antioxidant smoothie 1/2 cup frozen mixed berries Farheen Madatali is a naturopathic doctor at Grassroots Naturopathic Medicine Health Clinic in Calgary, Alberta Do you have a question for one of our IMPACT experts? |
With Farheen Madatali, Naturopathic Doctor