Don't Get Sick!

Nourish your body to avoid the winter bugs

Training outdoors in the winter can pose a few obstacles, especially when you want to work out at a higher intensity such as running!  We have the dark evenings; sometimes ice making it too treacherous to run, cold hands and feet, achy joints & also the constant stream of colds and bugs making the rounds to contend with.

Certain foods and sensible training can help avoid these common winter problems and keep you running all year round.

Read on for some great tips to get you through this winter!

THE COMMON COLD. On average adults will catch up to two or three colds a year.

NOURISH YOURSELF with Mums good old-fashioned chicken-noodle soup!  Research has shown that chicken soup has anti-inflammatory effects that ease symptoms of upper-respiratory-tract infections, Add carrots for the immunity affect of the their beta carotene and garlic and onions for their antibacterial properties. A study published the British Journal of Sports Medicine in 2008 also showed that the probiotic lactobacillus (found in yoghurt) helped reduce the time and severity of respiratory illness in long distance runners.

DRY SKIN Being out in the cold air which pulls moisture out of your skin and then returning to heated homes can create cracked and irriated skin on hands, face, lips etc..

NOURISH YOURSELF with essential fatty acids found in salmon, flaxseeds, walnuts, and olive oil to help your skin cells stay hydrated. A study published in 2009 in the British Journal of Nutrition found that participants who took flaxseed for three months had a significant increase in skin moisture.

COLD HANDS AND FEET Raynaud’s disease is a circulatory disorder that limits blood supply to your extremities and can be made worse by cold temperatures. You may notice your fingers going a white colour.

NOURISH YOURSELF Ensure you include protein in your diet in the form of lean meat, poultry, fish, nuts like cashews, almonds, and peanuts, plus cereals and grains, such as oats and barley. These foods help expand blood vessels and promote good circulation.

STIFF, ACHY JOINTS Arthritis pain increases incrementally for every 10° F drop in temperature, however people without arthritis can notice a spike in stiff or achy joints during the cold winter months.

NOURISH YOURSELF Omega 3 fatty acids are known for their anti-inflammatory affects and can be found in abundance in fatty fish such as salmon. Omega 3’s help reduce joint inflammation and even soothe exercise-induced muscle soreness.

Winter Power Foods Boost your chances of staying healthy with these nutrient-packed picks

Dairy Most milk, yogurt, and cheese contains Vitamin D and calcium. These nutrients work together to prevent bone loss.
Slow-cooked stews Made with lean beef, post run stews provide iron needed for red blood cell production.
Canned tuna is a good source of vitamin D, important in the winter when less sun exposure decreases our body’s ability to produce it.
Barley This chewy grain (perfect for soups and stews) is high in cholesterol-lowering fiber and selenium, which reduces free-radical damage.
Winter squash Sharpen your eyesight for dark months with vitamin A superstars, such as pumpkin and butternut squash.
Onions and garlic These bulbs provide a boost of flavor along with antimicrobial properties, which may help protect you from winter bugs.
Kale In season in early winter, this leafy green vegetable delivers a megadose of vitamin K, which helps maintain strong bones and form blood clots.
Baked potatoes White spuds are high in vitamin C, while sweet potatoes are rich in vitamin A—two antioxidants that help protect your immune system.
Citrus Oranges, grapefruits, and other types of citrus fruits are high in fiber and immune-boosting vitamin C.