Boosting immunity after strenous training…

Question:
I’ve been training for an autumn marathon and seem to be hit by a “fluey” feeling, like I’m borderline ill, with a sore throat etc. when I do heavy mileage. I take Lemsips when this happens, but I wonder if there are any natural remedies for minor illnesses, and more importantly, can I improve my diet to boost my immune system?

Answer:

Strenuous training can affect the immune system, and leaves many athletes more vulnerable to infection, particularly upper respiratory tract infection, i.e. coughs, colds and sore throats! Known as “overtraining syndrome”, this describes the fine balance all endurance athletes experience, between doing enough training to get fitter and stronger, and doing too much, with insufficient time, or thought to recovery and recuperation between sessions. This of course, leads to a downturn in fitness. Dipping into “overtraining” is usually caused by a combination of factors… increased training load or intensity (training stress), lack of calories (often carb calories), lack quality, high-nutrient food, additional work or family stress, and poor sleep. One or more of these factors will be out of balance, and may even “jump out at you”, so think about what might need addressing. Aside from quality rest and sleep, the diet is crucial, with regards to boosting immunity, not least because what you eat feeds every cell of your body, but also because at least 70% of the body’s immunity lies within the protective barrier of the digestive tract, in the form of gastric acid, immune tissue that lines the gut, and the billions of beneficial bacteria living in the colon, known collectively as our gut flora. These helpful bacteria help us fight disease-causing bacteria and viruses, as well as support digestion. They flourish when the diet is good, and diminish with poor diet, as well as during times of stress, and with use of certain medications and antibiotics.

Foods which help to boost levels of good bacteria, include cultured foods such as “bio” yogurt, buttermilk, and pickled foods like cabbage, cucumbers or sauerkraut, chicory, artichokes, fresh vegetables in general, and ground flaxseed. All these foods are now readily available in shops and supermarkets. Other great immune-boosting foods include dark berries and apples (full of antioxidants and quercetin), other colourful fruits and veggies, and certain herbs and spices.

Just by adding items such as ginger and rosemary, or turmeric, cumin, onions and garlic to dishes, you can bring to a meal some significant health benefits. Remember to watch your alcohol intake, and keep yourself hydrated too. Try warming homemade herbal teas too. This one is easy to make, delicious, and supportive to the body and immune system…

Homemade fennel, lemon and ginger tea
Chop an inch or so of fresh root ginger, discarding any peel as necessary. Put in a mug or teapot, with ½ tsp of organic fennel seeds, and a slice of fresh lemon. Fill the mug or pot with hot water, and let steep for 2-3 minutes for a delicious warming, immune-boosting tea!

Over and above the dietary recommendations, you could try a course of probiotics, but I suggest speaking to a Nutritionist first, who will point you to a good brand and correct dosages. Recent research has revealed that supplementation with certain probiotic strains enhances levels of the immune marker interferon gamma in endurance runners, suggesting that probiotics may confer significant immune benefits to athletes.

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