It’s that time of year again. No, not the Holiday Season, unfortunately – the cold and flu season. And now that you’re just getting back on track after the holidays, the last thing you want is an illness to knock you out and take you out of the gym for another week.
Exercise can have positive or negative effects on immunity. Moderate amounts of exercise positively affect levels of specialized cells and chemicals involved in the immune response. Physically active people also have healthier, more resilient genes, which promotes immunity. Intense training increases the risk of immune system breakdown that can stop you in your tracks.
Here are 7 tips to help you stay healthy and start the New Year off on the right foot.
1. Avoid contact with sick people and wash your hands often
2. Avoid sharing water bottles and eating utensils
3. Make sure immunizations are up to date.
4. Minimize psychological stress and avoid low-calorie diets during heavy training. Avoid micronutrient deficiencies and eat plenty of carbohydrates.
5. Consume supplements containing polyphenols and eat lactobacillus probiotics.
6. Get plenty of sleep
7. Take 5-20g of glutamine every day. Glutamine is a non-essential amino acid that is abundant in the body. It has been shown to strengthen the immune system when the body is under stress or in a weakened state.