An illness will often make us lose our training sessions, as our priorities change. Instead of working out, we are lying in bed with a handkerchief in hand.
Let's end this!
Today I will tell you about a few tips how to increase immune system and keep yourself in a good health.
- Eat enough calories!
Not eating enough calories per day has a lot of negative aspects, for example - weakened immunity.
- Be sure to drink plenty of fluids.
Yeah... I know this topic is often mentioned. But drinking plenty of fluids is extremely important and necessary. Drinking plenty of fluids increases the production of saliva, which increases production of antimicrobial proteins (which fight germs).
- Eat vitamin C.
Even a small amount can reduce the risk of upper respiratory tract infections
- Replace the plain water with a sport drink from time to time (they have 6g of carbohydrate per 100ml).
This will reduce stress hormone levels after exercise.
- If you really care about your immunity, you should purchase glutamine.
Supplementation of glutamine after exercise increases the resistance and reduces the risk of infection.
- Eat meals containing various kinds of vitamins.
Immune stimulatory - A, C, B, E, as well as iron, zinc and magnesium. The best choice is to eat fresh fruits, vegetables and whole grains. A good choice will be also beans, lentils, nuts and seeds.
- Avoid low-carb diets.
Low carbohydrate diet can weaken immunity. Lack of adequate amounts of carbohydrates reduces our glycogen stores to a minimum, which results in a serious increase in cortisol. This inhibits the activity of immune cells.
That's it for today, I hope that you will take this advice to your heart and implement it in life.
I wish you a nice week,and, of course spend it actively!
Sandra Dominiuk Personal Trainer
