What Causes You to Get Sick During Training and How to Prevent It
Having been part of the Fleet Feet community for more than a decade now, there is a typical concern athletes have year in and year out that revolves around keeping their immune system happy during training, especially during marathon training.
Why?
“Because our bodies’ resources for immunity against viruses are shared by our bodies’ attempts to adapt to training stimuli,” Marty Beene, a Level 2 USA Track & Field certified coach told the Hungry Runner blog.
In other words, your body is working hard and using resources for your workouts and recovery, some of which would normally be used to bolster your immune system. As a result, your immune system is weaker than usual.
As I sat in on the first of Aligned Modern Health's functional medicine seminar last weekend, Dr. Kristen Halland taught the class why causes these immune system breakdowns and how to prevent them.
First two quick statistics on the importance of gut health and the impact it plays on the immune system.
- Did you know that 90% of all disease can be traced back to gut health and the microbiome?
- Did you know that the gut houses 80% of the immune system?
Crucial point: Keep your gut in check results in boosting immunity and keeps disease at bay.
What causes breakdowns or, weakening of the immune system and GI system?
- Stress
- Food
- Hydration Issues
- Nutrition deficiencies
- Physical stressors like inflammation from injury or, over training
What strategies can you put in place now to boost your immune system?
1. Rest/sleep – don’t skimp here as it’s your body’s time to heal and repair.
2. Stay well hydrated.
- Baseline need is 95 – 130 ounces/day (or, half your body weight!). Keep in mind when you include exercise, your need is greater!
- Hydration should start 36 hours before and then 24 hours after an event.
- Great way to test your hydration daily? Your pee color should be straw colored. That’s ideal.
- When do you need electrolyte replacement? 60 or more minutes of moderate to high activity.
- What are key electrolytes to look for? Sodium, potassium, calcium and magnesium. Gatorade Endurance and Nuun sold in store are great options.
- What about real food electrolyte options? Sardines (calcium), Spinach (calcium), Olives (chloride), Potatoes (potassium), Pumpkin Seeds (Magnesium), Pickles (Sodium) and Bananas (Potassium)
3. Boost phytonutrient (antioxidant) status.
- How do you do this? Reference the food color wheel. Look for foods rich in the following colors red, orange, yellow, green, purple, blue and even white.
4. Eat high fiber veggies to boost gut health.
- You can improve your microbial balance by increasing fiber in as little as two weeks. Add these foods to your grocery list today – Broccoli, Pears, Avocados, Berries, Brussels Sprouts, Coconut, Flax Seeds, Quinoa, and Chia Seeds.
5. Lastly, listen to your gut.
Take a look at some of our upcoming Functional Medicine Seminars.
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