Feature

Mon 7 Dec 2009, 1:00 pm UTC

Nutrition: 20 ways to boost your immunity

By Christine Bailey, Cycling Plus

Whatever your age, fitness and training schedule we can all feel under attack during the winter months, with endless colds, the dreaded ‘24-hour bug’ or a dose of flu. One of the best ways to counter this onslaught is to keep your immune system fighting fit.

How healthy is your immune system?

  • Do you get more than three colds a year?
  • Do you find it hard to get rid of infections?
  • Do you suffer from joint pains and fatigue?
  • Do your glands in your neck, armpits or groin feel tender?
  • Is your performance during training or competition failing?
  • Do you suffer from an inflammatory disease such as eczema, asthma or arthritis?
  • Do you have antibiotics at least once a year?
  • Do you frequently suffer from respiratory symptoms?
  • Do you get less than 5-7 hours of sleep each night?
  • Do you suffer from allergies to certain foods?

If you answer YES to five or more of these questions, it’s time to focus on boosting your immune system.

Various factors can compromise our immunity including poor diet, nutritional deficiency, environmental pollution, stress and, yes, over-training. The good news is there are plenty of natural remedies to help.

1. Stop over-training

While moderate exercise can stimulate your own body’s defences (30-40 minutes 3-5 times a week), over-training can actually stress your immune system and deplete your body of key nutrients, particularly B vitamins and antioxidants. More is definitely not better – exercising too much means you’re not giving your body adequate time to recover. Early warning signs include illness, injuries and decreased performance. So take at least one day off exercising per week and ease up if you’re suffering from ongoing aches and pains.

Poor sick boy:

Overtraining is a fast track to illness

2. C some benefits  

Vitamin C is one of the best anti-viral agents there is for athletes. Our white blood cells need this powerful vitamin to fight infection, so boosting your intake when you’re feeling under par can be a good move. An ongoing daily intake is around 1000mg – best in divided doses during the day. If you find some supplements a little acidic, look for the more alkaline form known as ascorbate (calcium or magnesium ascorbate) or a time release supplement. If you take too much you’ll get loose bowels, which is an indication to reduce the dose.

3. Pick up some cherries

As well as tasting delicious, cherries are packed with nutrients. Their rich red colour comes from anthocyanin, a super anti-inflammatory and antioxidant agent. They also contain plenty of ellagic acid and vitamin C. While winter may not be the season to get them fresh, there’s an excellent sports recovery drink containing 100 per cent Monmorency cherries known as CherryActive, which is taken by numerous elite athletes including cyclists. Not only a potent antioxidant, it can reduce muscle soreness and, being a natural source of melatonin, promote restful sleep.

Nutritional advisor to British Cycling Nigel Mitchell includes CherryActive in the endurance squad’s nutritional strategy and it was a key feature in their preparation for the Beijing Olympics. 

A daily dose of vitamin c is a powerful weapon in the war against colds and other bugs:

CherryActive contains lots of vitamin C

4. Respect the elder

If you want something to work fast try elderberry. High in antioxidants, it’s available as extracts (often sold as Sambucol), throat sprays, capsules, lozenges and drinks. Useful for fighting fever and viruses, reducing muscle pain and tackling sore throats, it’ll get you back on your feet quickly as well as give your overall immune system a boost.

5. Become the echi-thump master

Probably one of the most widely used immune-boosting herbs around, echinacea is effective against flu and the cold sore-causing herpes virus, and contains compounds that can boost immune cell production. Normally recommended as soon as symptoms are felt, use it as a short term rather than long term treatment (up to three months at a time). It can be taken in the form of capsules or as liquid extract.

6. Garlic it better

The active ingredient, and the one responsible for garlic’s powerful odour, is allicin. Allicin is anti-viral, antibacterial and anti-fungal. It’s also rich in sulphur, making it a perfect detoxifying agent. Consider a clove or capsule for a daily dose but to fight an infection you’ll need a higher dose – so if you want to avoid garlic breath and keep your friends, we recommend you opt for a supplement. 

7. Make time for tea

We’re not talking about the usual cuppa here. While green tea is a good choice, being rich in antioxidants, there are some other great bug-busting teas. Uncaria tomentosa or cat’s claw (so-called because its thorn is shaped like the claw of a cat) is a woody vine that has been used for centuries to treat cancer, joint problems and many diseases. 

It has immune-stimulating, antioxidant and anti-microbial properties and is best taken when you show the early warning signs of an infection. Cat’s claw comes in capsules or as tea. Take two cups a day, sweetened with a little manuka honey (another bug-buster) according to taste. 

Alternatively try pau d’arco, a natural herb retrieved from the inner bark of an Amazon rainforest tree that contains many active ingredients to support the body’s defence mechanisms and maintain circulation.

8. Support the good guys

Did you know that the largest immune organ in the body is your gut? In fact between 70-80 per cent of all immune cells exist there. Constant use of antibiotics and other medications can wipe out not just the bad bacteria but the ‘good’ guys too. 

Taking a daily dose of these healthy bugs (probiotics) ideally combined with fibre foods (prebiotics) to feed them is a great long term immune support. Available in drinks, yoghurts, smoothies or as powdered and capsule forms, ideally look for a supplement supplying at least 1 billion bacteria comprising lactobacilli and bifidobacteria, but for greater benefits take up to 10 billion per day.

9. Do some mineral exploration

Two ‘must have’ minerals this winter are zinc and selenium. Both are needed for the production of immune cells. A zinc deficiency causes shrinkage of the thymus gland, which is a gland that produces key immune cells called T lymphocytes. They’re also required for the production of crucial antioxidant enzymes.

  • Top zinc-rich foods include wholegrains, nuts, seeds, poultry, yogurt and shellfish.
  • Selenium is notoriously hard to come by in a typical western diet due to the poor levels in soil but good food sources include Brazil nuts, mushrooms, fish, calf’s liver and lean lamb.

10. Pump up the iron  

Iron is essential to the immune system and can often be depleted with intense exercise. Good food sources include lean meat, poultry, fish, dried fruits and leafy green vegetables. But don’t go overboard on supplements, as too much iron can actually be counterproductive. Check first with your health practitioner if in doubt.

11. Get essentially  fat

By this we don’t mean lots of saturated fatty sauces and creams over the festive season. Instead focus on getting more of the essential fats (EFAs). Omega 3 and 6 fats found in oily fish (salmon, mackerel, herrings, sardines etc) and nuts and seeds enhance immunity by ensuring immune-cell health.

If you’re suffering from recurrent colds and have dry skin and hair it’s time to look at EFA supplements. If aching joints are also a problem then a fish oil supplement can also help by acting as a natural painkiller.

12. De-stress

The festive season can be a particularly stressful time whether you’re in training or not. Pumping your body full of adrenaline and cortisol can actually interfere with immune-cell function, leaving you more prone to infections. Take time to chill out and consider taking astragalus – a tonic herb that builds energy and helps boost resistance to disease.     

13. Cultivate an interest in plant sterols  

Plant sterols, or phytosterols, are included in many functional foods such as margarine and yoghurt as well as being present in nuts, seeds, oils fruits and vegetables. Originally used for their cholesterol-lowering effects, what many people don’t realise is that they also have immune-boosting properties. 

They can strengthen the immune system to fight off colds and flu, improve joint health, prostate health and prepare your immune system for strenuous endurance sports including cycling. Key sterols are beta sitosterol and beta sitosterolin, both of which are also available in a wide range of supplements.

14. Get some rays  

Sunlight helps your body make vitamin D, which is important for immune health. In addition, include vitamin D sources in your diet such as dairy products, eggs and oily fish. If the sun does shine, get outside and soak up some of those rays.

15. Experiment with magic mushrooms

A range of Chinese and Japanese mushrooms have long been used to support the immune system, being rich in potent polysaccharides and sugar compounds. 

Cyclists are particularly prone to respiratory infections because of being out in the cold air for hours at a time. Mushrooms such as cordyceps, shiitake, reishi and maitake are all potent immune enhancers, useful for boosting energy, combating exhaustion and promoting immune-cell function. Shiitake are commonly available in supermarkets while the others are available in supplement form from health shops.

16. Look for the rainbow selection  

Antioxidants play an important role during the winter months, and some of the best sources are fresh fruit and vegetables, nuts and seeds. By including a wide range of brightly coloured produce in your diet you can maximise the variety of different plant antioxidants such as carotenoids and flavonoids, which are fantastic immune boosters. Aim for at least seven portions a day, using them in smoothies as well as meals.

Increase your antioxidant intake :

Veggies are excellent disease fighters

17. Sleep well  

Get your nightly eight hours and you’ll be boosting your health while you sleep. Not only important for repairing muscles and aiding growth hormone it can also improve the efficiency of your immune system. So dream on...

18. Grow your own remedies 

Throw in some herbs when you cook and fight off colds as you eat. Thyme and rosemary both possess antimicrobial properties, so add to dishes (they add great extra flavour to roast meats and casseroles) or make teas by putting the fresh or dried herb in a cup of hot water and leave to infuse for around 10 minutes.     

19. Don't leave home without it

Grapefruit seed extract,  also called Citricidal, is a powerful antibiotic, antifungal and anti-viral agent. It’s particularly useful if you’re travelling, as it comes in the form of liquid concentrate, a couple of drops of which can be added to water and swallowed or gargled. It can even be used as ear drops, depending on the site of infection.  

20.  Arm yourself with aromatherapy 

Essential oils not only attack bacteria but can also boost white blood cells. Eucalyptus and lavender are popular oils used in massage blends for immune strengthening. Great for easing tired limbs after a long ride. 

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User Comments

There are 29 comments on this post

Showing 1 - 29 of 29 comments

  • This is almost entirely pseudo-scientific nonsense, indeed some of these substances have actually been thoroughly tested and shown to be ineffective. Most of the rest have never been objectively or independently verified.

    Vit C as an anti-viral; utter rubbish! Immune enahncers, anti-oxidants, functional foods and probiotics; all completely unsubstantiated health claims.

    if you are going to print 'medical' advice then please do it with a disclaimer that this is not supported by accepted scientific evidence. What you have printed is a collection of hearsay, wishful thinking and promotional guff.

    The only decent bit of advice is re overtraining and sunlight for Vit d synthesis.

    Eat and drink healthily, exercise well, listen to tour body. if you but supplemnts and vitamins you are probably wasting your time provided your diet is balanced.

  • 1 way to boost your immunity, don't eat carbs!

  • Uzbek

    Most of the stuff listed above could be regarded as healthy food.

  • Thought I'd alreay posted on this, but apparently not.

    Please read Ben Goldacre's book "Bad Science" and then make a judgement as to how much salt to take with this advice.

  • Well apart from overdosing on echinacea this stuff ain't going to do you any harm is it?

    No! So stop complaining, and most of these are accepted as good advice by homeopaths and nutritionists rather than one book by one man. General opinion is that this stuff works, I asked my Gran :)

  • "most of these are accepted as good advice by homeopaths and nutritionists"

    And that's supposed to be a recommendation? I think I'd rather get the opinion of medical professionals such as dieticians or doctors.

  • About half of this is nonsense and some of the rest is dubious. In particular, it really isn't a very good idea to take very large (1000mg) amounts of Vit. C supplements on a /regular/ basis, there is research showing that this is probably slightly harmful in the long term. The worst thing however is that it only mentions Vit. D in connection with sunlight and food sources and doesn't mention the probable highly significant advantages of taking Vit. D supplements during the winter. Most people in Northern Europe are Vit. D deficient during the winter months and there is increasing evidence that this is linked to all sorts of problems and particularly immune system functioning. There's no point taking it in the summer, if you are cycling regularly you will get plenty from sunlight, but during the winter you won't and it is nearly impossible to get enough from food (unless you eat herring every day). That's why northern Europeans have white skin, to maximise as much as possible the amount of Vit D we can squeeze from sunlight during the winter...

  • This is a great article - and I'd like to see more of this sort of stuff on Bike Radar. Bikes are a lifestyle, and so is looking after yourself. I think its narrow minded to suggest this is nonsense and un-scientific.

    The effect of the minerals Zinc, Iron and Selenium on your health are all deep rooted in science - your GP will tell you that next time you pop in with flu. Google "Selenium in UK soil" and see for yourself the level of research on this topic.

    Likewise, Antioxidants counter the effect of free radicals in your blood - another scientific fact.

    Stress is scientifically proven to make you ill.

    Omega 3 and 6 is also sound science.

    Echinacea has loads of experimental scientific support for the claims made here.

    I dare say there is science in most of the above, and where there isn't - there will be centuries of historical evidence showing the use of herbs, especially the Chinese stuff.

    I'd be careful on the VitC, though, if you suddenly stop taking a large dose, you're setting yourself up for an instant cold.

  • the cherryactive looks worthy of a good test out.

  • Phew glad a few others have pointed this out as full of Woo!

    Yes some of it won't do you any harm, but it is shown to do you no good so spend your money on things that either will do you good... or save to get that new groupset :)

  • I'm a mountain biker & I just eat nettles and blackberries when I'm out

  • I said above that about half of this was nonsense, but looking again, maybe that was a bit harsh. There is /some/ truth in most of it (but not all of it). The big problem is lack of balance, the omission of some very important things and the massive overemphasis of others, as well as a healthy dollop of nonsense and misinformation. I think articles like this are dangerous, because by bombarding people who aren't medically or scientifically informed with a random mixture of advice based on good science, pseudoscientific rubbish, and out-of-date or out-of-context science, you make it more difficult for them to "home in" on what really matters. The best advice comes from the medical professionals, but most people these days get that advice through the distorting lens of popular journalism. Most of us have a limited amount of time to read up and think about these things, so it is important that the information we get is balanced so that people don't overdose on Vit. C and elderberry while being Vit. D deficient and missing out on a generally balanced diet.

  • Quote 'The effect of the minerals Zinc, Iron and Selenium on your health are all deep rooted in science - your GP will tell you that next time you pop in with flu. Google "Selenium in UK soil" and see for yourself the level of research on this topic.

    Likewise, Antioxidants counter the effect of free radicals in your blood - another scientific fact"

    Not this GP. The great leap the proponents of most of these supplements make is this; we know that various minerals and substances appear in healthy cells. We know that deficiency syndromes are important, iron deficiency is easy to use as an example. What this does not always correlate to is a realistic clinical effect when given to healthy people. There is absolutely no data to suggest that a person with good health and a normal balanced diet benefits from zinc/selenium supplements. I mean proper independently funded, scientifically valid research.

    Taking anti-oxidants seems like it ought to make sense, however the research disputes this. In decent studies they have actually been shown to increase mortality from cancers (Google 'cochrane database' and search this) and have failed to reduce cardiovascular disease.

    Echinacea has some decent research that it may reduce the symptoms of a cold, but the suggestion it can prevent them is unvalidated (Cochrane database again).

    If this post was about medicinal drugs prescribed by doctors, rather than nutritional and herbal products sold OTC, it would be rejected as unscientific, misleading and biased. It would need to contain comments on side effects and risks of the agents, and the depth of data to support each assertion.

    As for harms caused by these things, well the truth is several are possible. Firstly over supplementaion with a number of vitamins and minerals is harmful. Some people follow the principle that if a bit is good, then more must be better. Secondly the subtle harms caused by inapropriate expectations, spending money on supplements rather than healthy diets. Finally the truth is that until decent studies look at these and other agents we may not have uncovered harms. Some of the agents described have well recorded risks actually, for example rashes with Echinacea.

    My whole point about this stuff is actually simple. Read such articles not as science but as opinion. They should not be presented as the didactic 'truth' and need to contain disclaimers to that fact. If it works for you-good. Just use such stuff with the same circumspection you might a prescribed drug-ask your self if you really need it, if it is safe and if it works.

  • Rooibos tea...you should be able to find it in the U.K, since there are enough South African's living there, pop into their local shop and pick yourself up some of it...Rooibos tea has more antioxidants than green tea (tastes better).

    For the scientific who might contest this i found this bit of onfo from health24.com:

    Key health benefits of rooibos

    Rooibos tea is an excellent source of antioxidants: it's packed with health-boosting polyphenols and contains a unique antioxidant called aspalathin.

    Lab studies and studies done with animals show that the tea could possibly slow the ageing process (including the progression of dementia), prevent certain forms of cancer (particularly skin, liver and oesophageal cancer) and lower the risk of heart disease. However, almost no research has been done in humans to confirm these proposed benefits.

    Rooibos can also help fight allergies by boosting the production of cytochrome P450, an important enzyme that helps to metabolise allergens. Japanese researchers have found that when rooibos is consumed regularly as a beverage, it helps to improve allergy status as a result of the increased levels of this enzyme in the body.

    Anecdotal evidence also suggests that rooibos:

    acts as a digestive aid and anti-spasmodic, thereby relieving stomach cramps and colic in babies

    soothes skin irritations when applied directly to the affected area

    boosts the immune system

    Furthermore, rooibos tea:

    has a low tannin content (only1-4%), which means that it doesn't inhibit the absorption of iron (something that black tea does)

    contains no caffeine

    is virtually kilojoule-free (that's without sugar and milk, of course)

    contains no colourants, additives or preservatives

  • Not to site editors, the above post is how to do it.

    You can write factually and enthusiastically about a product, whilst still recognising that some of the information and evidence may be limited or anecdotal.

    That is how to do it in a balanced way.

  • Uzbek - I'd be interested to hear your opinion as a GP on Vitamin D supplementation. This is one vitamin that a healthy diet DOESN'T generally provide enough of, as most of it is synthesised in the skin in response to sunlight. Living in Finland at this time of year, I'm not getting much of that... :-) I've read a lot of reports from seemingly reputable sources suggesting that current recommended minimum amounts of Vit D are far too low, and that it could be important for many bodily functions, the immune system in particular, and for preventing disease. I know that milk and other products are fortified with Vit. D, but I've heard that the amounts may be very small compared with what is actually required due to legislation lagging behind research.

  • Bit off topic perhaps- a really complex topic too. I'll pass on that rather than just skim the surface. Individual needs are quite varied by age, sex, race and other factors

  • Uzbek speaks the truth.

    Most of the advice seems consistant with a healthy lifestyle and is unlikely to do anyone any harm (apart from potentially hurting your bank balance ;) However, without proper references it may be nothing more than a bunch of words on a web site. This might be the most important thing we all read today or it may be woo. I'm afraid I remain unconvinced without references / links to respected evidence or perhaps a more balanced approach.

  • I think this article offers some decent advice. Admittedly it's not a thorough analysis of sports nutrition, but it doesn't claim to be, it's a short internet article offering a little basic advice from which anyone can do their own research.

    As a keen cyclist who takes part in regular sportives and fast club runs as well as the daily bike to work, I find that most keen cyclists seem to know next to nothing about what makes their bodies tick. Most are more interested in the latest groupset or fancy frame and neglect the engine that makes the bike move - their bodies. Most cyclists are quicker to spend £1000 on a fancy piece of equipment than £10 on decent nutrition.

  • Love articles like this, they're just an excuse to warm up the flak guns and have a good old debate!

  • For an active individual I would look to supplement with the following vitamins and minerals: Zinc, Magnessium, Vit B Complex, Vit D3 and Vit E.

    On top of this eating plenty of Greens and some Reds, unprocessed carbs, small amounts of fruit with lower sugar, good fat sources such Avocado, Hemp, Fish/Krill, Coconut Oils and a decent amount of protein should help provide an environment in the body that isn't particually acidic, is vitamin and mineral rich and such allow for a decent immune system to thrive.

    THe only additions I would perhaps make are a decent fibre source and l glutamine for gut health and Greens Powder if eating enough green vegetables is a problem.

  • Allicin is also the chemical that produces the smell of garlic as its excreted via the lungs..so taking a supplement won't stop the garlic breath..unless you take odurless in which case theres no Allicin so no point.

    Along with ben goldarces book, his blog is pretty good aswell.

  • some good info but I've found phenomenal results using MMS. It's cheap as dirt and there's no collateral damage that you get w/medicine. $25 for a year supply! It wipes out Malaria in about 4 hrs. ;) killer stuff, colds are kids play w/MMS -- google it I used to get bronchitis once or twice a year (having asthma as a kid) No more -- two yrs now!!! It's safe for kids too -- Youtube MMS.

    The other thing is Green Smoothies -- chk out greensmoothiegirl.com for a 'smoothie 101' to get you started. It'll help you get more alkaline and gives you some needed enzymes. The more raw foods you eat, the better you'll feel and look! My coffee consumption has gone down and more energy as well.

    These two things in all my years of research (I have type I diabetes) to be a better cyclist and even an ultimate frisbee player, does the job.

    At 47, I'm even stronger and healthier. Not really a meat eater - that makes you acidic. There's plenty of free info on the smoothie website that will get you into the 'right things' for your body. One funny thing is I crave the smoothies!! My body knows what's good, I guess. I've also done the 'juices' Noni and the like, super vitamins, blue green algae, and still got sick. It's a different story these days!

    Have a great day :D

    dougeroonie

  • I have been using tart cherries for my arthritis for the past six months. I learned about some tart cherry capsules them from my doctor. But since taking them my muscles feel great. I recently discovered a free tart cherry book that tells how tart cherries can help with arthritis and muscle pain. It’s a good book and best of all it is free. It is called Tart Cherry Health Report. It has some great information on cherry juice dried cherries and more

  • Gherkins, they're the thing. I started eating a gherkin a day six months ago and my time trial times have improved by six minutes. I can climb faster too! I'm so grateful to gherkins for improving my cycling. Eat more gherkins!

  • I've tried most things. Symptoms I get are a sore throat and my throat glans come up so I know within 36hrs I'm down-&-out.

    Echinacea (liquid form) & Zinc suppliments changed all that.

    I don't know why, but if you take it as soon as you think you're coming down, or maybe even just take them (?), it might just work.

    Laterly I've added Iron and Selenium suppliments too.

    All I can tell you is that this really seems to work & hang the in-depth science for once.

  • "Gherkins, they're the thing. I started eating a gherkin a day six months ago and my time trial times have improved by six minutes. I can climb faster too! I'm so grateful to gherkins for improving my cycling. Eat more gherkins! "

    What nonsense !

    Me ? I just eat food incl. meat. Makes me acidic ? How the fookin hell would you know ? Smally f*rts ? Bad breath ? Toes starting to curl ?

  • I think the comment about gherkins is a joke! Don't get yer nickers in a twist! Also, it is possible to get odourless garlic supplements with allicin, albeit less than in supplements with odour.

  • Useful info. Hope to see more good posts in the future.

    acne treatment

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