Tips to Improve Immune Function

Tips to improve immune function

                This time of the year is well known to increase the risk of sicknesses such as the common cold. Athletes are at an even higher risk due to high intensity training, academic stress, and being around teammates or other students who may not know they are sick. This is why it is important to include foods that boost your immune system in your daily diet in order to keep you healthy to train and perform at your best. Here are some tips and foods to help boost your immune system:

1.       Make sure to eat enough calories: When you don’t eat enough, your body increases stress hormone levels that can lower immune function

2.       Make sure to be fueled up for training: Carbohydrates are very important for fueling immune cells. Eating carbohydrates during training will help keep immune function strong. Also make sure to get some protein in since it is also needed to make important immune factors and to build and repair our bodies.

3.       Keep hydrated: Dry mouths decrease the mouth’s ability to act as a first-line defense. This means an increase in risk of the body to bacteria and viruses. Dehydration can also cause an increased production of the stress hormone cortisol which can lead to decreased immune function

4.       Load up on these vitamins, minerals, and antioxidants: Iron, Zinc, Vitamin A, E, C, and D are all important to immune function. Eating foods that are high in each of these nutrients will increase immune function. Here are some foods that a good sources of each

a.       Iron: red meat, dark leafy green veggies,
and fortified cereals

b.      Zinc: Beans, meat, spinach, yogurt

c.       Vitamin A: carrots, sweet potatoes

d.      Vitamin E: spinach, almonds, pumpkin seeds

e.      Vitamin C: oranges, bell peppers

f.        Vitamin D: sunlight, fortified dairy, salmon, tuna

5.       Make sure to get enough rest: sleep is an important
 time for our bodies to repair itself which also includes strengthening out immune system

Following these tips will make sure to keep your immune system strong and allow you to avoid missing valuable training time in order to make you the best athlete you can be!

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Nutrition Tips During Travel

As you all know, competing in collegiate athletics requires a lot of traveling and eating away from home, but just because you are on the road does not mean that your nutrition has to take a backseat. Keeping proper nutrition habits and making good choices while on the road is important for both your recovery and performance during competition. Here are some tips to help make proper nutrition easy to follow:

           Bring healthy snacks with you: Bringing snacks that provide you with good, quality sources of carbohydrates and protein is a good way to speed up recovery and keep your body fueled. Look for these snack ideas when travelling:

·         Granola bars

·         Oatmeal bars

·         Nuts

·         Trail mix

·         Beef Jerky

·         Whole grain crackers

·         Fresh veggies (carrots, celery, etc.)

·         Fruit (apples, bananas, etc.)

·         Peanut butter

      Make good food choices wherever you are staying: Hotels often offer continental breakfast so make sure to choose foods such as fresh fruits, fat free yogurt, oatmeal, whole wheat bagels, peanut butter, low fat milk, and whole grain cereals and shy away from pastries.

            Make healthy choices when eating at restaurants or gas stations: They’re many different types of restaurants to eat at during travel and making good food choices when ordering is key. Look for options such as grilled chicken sandwiches or grilled chicken salad, look for fish entrees such as salmon, add vegetables as your side instead of sides like French fries, and watch out for high fat condiments or dressings.

      Gas stations are notorious for having a lot of unhealthy snacks so make sure to pay attention to food labels and look for foods that have high fiber, high protein, or both.  Look for foods such as fresh fruit, low fat dairy, trail mix or nuts, granola bars, whole wheat crackers, or beef jerky instead of chips, cookies, or candy.

Following these tips will make healthy eating and making good food choices a breeze during travel and will make sure you are prepared to dominate your competition. 

OCTOBER

THE LEAVES ARE CHANGING, THE WEATHER IS COOLING DOWN, AND ALL SORTS OF FUN BEGINS! OCTOBER BRINGS NEW FOODS AND BEAUTIFUL BRIGHT COLORS...IT WOULD BE HARD NOT TO CELEBRATE THIS WONDERFUL TIME OF YEAR!

WITH THAT BEING SAID LETS TAKE A LOOK AT WHAT FOODS ARE IN SEASON AS WELL AS WHAT THOSE FOODS HAVE TO OFFER!

FALL'S FRUITS:

APPLES PROVIDE FIBER, VITAMIN C, ANTIOXIDANTS, AND THEY CAN HELP  INCREASE OXYGEN DELIVERY TO THE LUNGS

ASIAN PEARS PROVIDE FIBER, POTASSIUM, VITAMIN K&C, AS WELL AS COPPER

PUMPKINS ARE GREAT SOURCES OF FIBER, ANTIOXIDANTS, POTASSIUM, AND VITAMIN C. THEY ALSO HELP REDUCE CHOLESTEROL, ENHANCE MOOD AND ARE GOOD FOR THE SKIN. 

POMEGRANATE IS FILLED WITH ANTIOXIDANTS WHICH CAN HELP PREVENT DEPRESSION, IMPROVE IMMUNE SYSTEM, LOWER CHOLESTEROL, AND INCREASE BLOOD FLOW

                                             

FALL'S VEGETABLES:

Beans, which are great sources of protein, fiber, zinc, iron, potassium, folate, calcium and magnesium. Cabbage, which provide adequate amounts of vitamin C, fiber, potassium, antioxidants, and calcium. Squash, which is filled with vitamins A, B6, and C, magnesium, fiber, folate, riboflavin, phosphorus, potassium, and manganese. Lastly, sweet potatoes, which are a wonderful source of vitamin B6, C, and D as well as iron, magnesium, potassium, and antioxidants. Mix these into your diet this season and see the benefits!

BEANS, CABBAGE,  SQUASH, SWEET POTATOES

OCTOBER IS A GREAT MONTH TO ADD COLOR TO YOUR DIET AND WHAT BETTER WAY TO DO THAT THAN GOING TO YOU LOCAL MARKET AND FILLING UP ON THESE FRUITS AND VEGETABLES?

REMEMBER THOSE FOOD RULES  :) 

SPEAKING OF FOOD RULES... 

WHICH FOOD RULE HAVE YOU USED THE MOST?

LET US KNOW...WE WOULD ENJOY HEARING FROM YOU!