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Five ways to avoid diseases such as Lioneses
Jul
Return to the last time when you had a icy or flu. Now imagine that you are entering the field in the European Cup final while fighting these symptoms. For elite athletes, the disease can hit in the worst possible time – and can hit women harder.
This research suggests Athletes are more prone to for icy and flu diseases than their male counterparts. In the case of the national football team of women in England Lioneses, this risk increases only before a immense tournament Like euro.
Close contact, common set, disturbed sleep and all travels add up to A perfect storm for infection. But targeted nutritional strategies, next to good sleep and hand hygiene, can offer a key defense line.
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1. Fuel first: energy is essential for immunity
Players must eat enough before anything else. Energy supports both performance and immune function. In fact, athletes who did not meet their energy needs In the period preceding the Olympic Games in 2016, they reported symptoms of colds or influenza four times more often.
This is particularly essential in women’s football, where Low energy and carbohydrate consumption He was documented among professional players and Recreational players. Regular meals and snacks, which include carbohydrates prosperous, such as oats, bread and pasta, especially around training, are necessary to satisfy energy requirements and support immune health.
2. Eat rainbow
Athletes are often encouraged to go beyond the public for five fruit and vegetable days, striving for this Every day from eight to ten portions. Why? Because colorful plant products are packed with vitamins, minerals, antioxidants and anti -inflammatory compounds: All necessary for immunity.
Read more: We were told to “eat a rainbow” of fruits and vegetables. Here’s what every color does in our body
Each color offers exceptional benefits. For example, red fruits and vegetables such as tomatoes contain lycopene, a powerful antioxidant. Orange products such as carrots Vitamin A – key vitamin for immune health.
Eating the rainbow of colors means Obtaining a wide range of nutrients.
3. Vitamin C: Sturdy but short-lived meaning
Vitamin C It has been related for a long time With a reduction in risk and severity of colds and flu symptoms. One Cochrane review He stated that regular consumption of vitamin C reduced the reduction of the risk of the disease in physically lively people.
However, more is not always better. Long -term operate of high doses of vitamin C It may exterminate training adaptations -Structural and functional change, which the body goes in response to repetitive exercises-due to its anti-inflammatory effect. That is why vitamin C is the most effective when it is strategically used, for example during high -risk periods, such as travel or intensive competition. Good food sources include oranges, kiwi, blackcaping, red and yellow peppers, broccoli and even potatoes.
4. Intestinal health supports immune health
About 70% of the immune system It is in the intestines, thanks to which intestinal health is a key player in preventing diseases. It is there probiotics (live bacteria) AND prebiotics (which feed these bacteria) Come in.
Probiotics, found in fermented food products, such as kefir and kimchi or in the form of a supplement, Reduce the duration and severity respiratory diseases in athletes. Prebiotics were similarly promising. In one study, 24-week prebiotic intervention at elite rugby players Reduced the duration of the symptoms of colds and flu by over two days.
Read more: Mikrobiome intestines: Meet Lactobacillus acidophilus – Jelit health superhero
In gathering to the euro, including food prosperous in probiotics in his diet or daily prebiotic and probiotic supplement, he can aid players keep hearty and return to training faster if they get ill.
5. Zinc Lozenges: First aid for a sore throat
If there are symptoms similar to icy, zinc mammals can offer a rapidly working relief. Zinc has antiviral, antioxidant and anti -inflammatory properties. When zinc is delivered as SSANA, it works directly in the throat, where many infections begin. Taken within 24 hours of starting symptoms, Zinc bed It can shorten the duration of the disease by a third.
But caution is crucial. Long -term operate High dose zinc supplements It can actually suppress immune functions. Slippery in zinc should be used miniature -term only when the symptoms occur, not as a daily supplement.
Maintaining ready -to -match during immense tournaments means more than just tactical exercises and fitness. Nutrition is a powerful ally of disease prevention, especially for women, such as Lionesses. From proper driving to support the intestinal health and knowledge, when to complement, these nutritional strategies can affect the seat on the bench and bringing a trophy home.
