By iNSPIRE Sport
Your immune system plays a major role in your day to day life and determines how your physical health (and even mental health) will be. According to the Australian Institute of Sport and Sport Integrity Australia, athletes should avoid vitamins and/or any supplements in accordance with doping rules and regulations where possible. This is due to the risk of cross-contamination of banned substances. Don’t worry though – there are many ways to boost your immune system that do not involve taking any supplements. Below iNSPIRE discusses 4 different methods to help with boosting immunity.
Maintain a healthy diet
If you are a user of the iNSPIRE Sport Online app, you would already know how eating the right foods can give you a much needed boost of natural vitamins. Some foods that are high in vitamins include kale (full of vitamin C, A and K1), garlic (high in vitamins C, B1 and B6) and potatoes (vitamin C and most B vitamins). Check out the full list of The 11 Most Nutrient-Dense Foods on the Planet.
Also check out our recent blog 3 Healthy Recipes for Athletes for some quick and easy meals that are guaranteed to give you that boost of vitamins!
Get plenty of rest and sleep
We all know that the amount of sleep and rest you get can affect your muscle recovery, but do you know it affects the health of your immune system?
When you sleep, infection-fighting molecules are created which help fight off various viruses. Studies have shown that people who do not get optimal sleep are then more susceptible to getting sick. Read our blog 6 Tips Everyone Needs For a Better Night’s Sleep for advice on how to fully optimise your sleep.
Physical exercise can improve your immune system in ways you may have never even thought of. One way that exercise improves immune function is by boosting your overall circulation. This makes it easier for your immune system and specifically infection-fighting molecules to travel easily through your body!
Even 30 minutes of moderate-to-vigorous exercise per day can help stimulate your immune system according to various studies. Remember to track your training through the iNSPIRE App!
Check in on your mental health
Stress induces bodily reactions that lead to weakening of your immune system. This included increased heart rate and tense muscles. This all puts extra stress on your body and immune system.
There are ways to reduce the impact of stress and fatigue. You can do this by tracking your wellness through the iNSPIRE App. Also don’t forget to check in with yourself often (weekly is a good amount) and if you need help, be sure to reach out to someone you trust. It can be a friend, teammate, coach, teacher or family! If you need resources check out https://headspace.org.au/.
You can find more tips like these on the iNSPIRE Sport app – see for yourself via the links below.