Keeping the Immune System STRONG

January is the time of the year where I see athletes coming in with the cold or flu. I woke up on Wednesday morning with a little tickle in my throat. I immediately thought "I can not get sick". Happy to report on this Monday morning, I am feeling strong and have not been defeated by the flu and cold season!

How can you keep and maintain Immune Health this season?

Follow these guidelines to stay healthy:

1. Meet your energy (calorie) and macronutrient (carbohydrate, protein, fat) needs. It is important to match calories IN with calories OUT.
2. Research shows decreased glycogen and fat source can decrease immune function.

Include:
Rich Carbohydrate Sources- rice, pasta, bread, cereals, fruit, starchy vegetables and low-fat milk and
Lean Protein- chicken, turkey, fish, beef, dairy, eggs, legumes, soy foods
Healthy Fats- olives, nuts, seeds, avocado

2. Don’t forget workout nutrition. Not only will it help you replenish your energy stores, it will help decrease the stress caused by exercise.
Taking in carbohydrate during workout longer than one hour is important, think 30-60 grams per hour.

3. Consume wide variety of vegetables and fruits. Think Rainbow, the more colors in the diet, the better. These foods contain antioxidants which help to decrease oxidative stress in the body.

Remember!!
Heavy training and exercise can compromise the immune system leading to illness. A sound and well-balanced diet can help keep the immune system strong!

Fueling Bruins! Stay healthy and strong to compete at your very best!

Emily Mitchell, MS, RD, CSSD, CDE