Keeping Athletes Healthy This Winter

Flu season is upon us now. Since athletes are often around many other people when training or playing, they are more likely to be exposed to infection or virus. It’s crucial for athletes to stay healthy during the winter months, because frankly they can’t afford to take time off and fall behind.

We advise athletes to be hyper vigilant when it comes to prevention strategies. We also have some tips on how to stay healthy and how to bounce back quickly if needed.

Tips to boost the immune system:

• Consistently sleep for 7-9 hours every night.
• Maintain optimal nutrition.
• Practice recovery post-play to minimize immune system exhaustion.
• Practice breathwork daily to keep the respiratory muscles in shape.

Sleep

You hear it often as an athlete, you need adequate sleep. This can be hard when you’re staying up late for finals or working full time then have to be up at the crack of dawn for your first training session. The holidays also call for late nights, making it more difficult to wind down. But it’s true. Not only do you need adequate sleep, failure to rest can result in a compromised immune system. Studies show that athletes who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus. Lack of sleep can also affect how fast you recover if you do get sick. That’s why you always hear your doctor telling you to rest up after an injury or illness.

According to the Mayo Clinic, your immune system releases proteins called cytokines, during sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you’re under stress. Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep. When your body is at rest that is when your muscles grow and you actually reap the benefits of training. So aside from preventing illness, sleep can help you get the gains you’re shooting for much quicker.

Nutrition

Ignoring your nutrition during the holidays can be really easy. There are so many temptations with parties, gifts, abnormal schedules, sweets and just a smorgasbord of options during this time. As a training athlete you are hungry, no doubt. Just as it should be. Don’t ignore your hunger cues. Continue to eat just as you would throughout the rest of the year. You need fuel. In fact, ensuring adequate carbohydrate intake during training can help your immune system to stay…