{"id":768,"date":"2011-01-10T14:35:41","date_gmt":"2011-01-10T14:35:41","guid":{"rendered":"http:\/\/fit4mum.com\/?p=768"},"modified":"2011-01-10T14:35:41","modified_gmt":"2011-01-10T14:35:41","slug":"dont-get-sick","status":"publish","type":"post","link":"https:\/\/fit4mum.com\/dont-get-sick\/","title":{"rendered":"Don't Get Sick!"},"content":{"rendered":"

Nourish your body to avoid the winter bugs<\/strong><\/h2>\n

Training outdoors in the winter can pose a few obstacles, especially when you want to work out at a higher intensity such as running!\u00a0 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.<\/p>\n

Certain foods and sensible training can help avoid these common winter problems and keep you running all year round.<\/p>\n

Read on for some great tips to get you through this winter!<\/p>\n

THE COMMON COLD<\/span><\/strong>.<\/span> On average adults will catch up to two or three colds a year.<\/p>\n

NOURISH YOURSELF <\/span><\/strong>with Mums good old-fashioned chicken-noodle soup!\u00a0 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.<\/p>\n

DRY SKIN<\/span><\/strong> 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..<\/p>\n

NOURISH YOURSELF<\/span><\/strong> <\/strong>with <\/strong>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.<\/strong><\/p>\n

COLD HANDS AND FEET<\/span><\/strong> 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.<\/p>\n

NOURISH YOURSELF<\/span><\/strong> 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.<\/p>\n

STIFF, ACHY JOINTS<\/span><\/strong> <\/span>Arthritis pain increases incrementally for every 10\u00b0 F drop in temperature, however people without arthritis can notice a spike in stiff or achy joints during the cold winter months.<\/p>\n

NOURISH YOURSELF<\/span><\/strong> 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\u2019s help reduce joint inflammation and even soothe exercise-induced muscle soreness.<\/p>\n

Winter Power Foods<\/span><\/strong> <\/span>Boost your chances of staying healthy with these nutrient-packed picks<\/p>\n

Dairy<\/span><\/strong> Most milk, yogurt, and cheese contains Vitamin D and calcium. These nutrients work together to prevent bone loss.
\nSlow-cooked stews<\/span><\/strong> Made with lean beef, post run stews provide iron needed for red blood cell production.
\nCanned tuna<\/span><\/strong> is a good source of vitamin D, important in the winter when less sun exposure decreases our body’s ability to produce it.
\nBarley<\/strong> This chewy grain (perfect for soups and stews) is high in cholesterol-lowering fiber and selenium, which reduces free-radical damage.
\nWinter squash<\/strong> Sharpen your eyesight for dark months with vitamin A superstars, such as pumpkin and butternut squash.
\nOnions and garlic<\/strong> These bulbs provide a boost of flavor along with antimicrobial properties, which may help protect you from winter bugs.
\nKale<\/strong> In season in early winter, this leafy green vegetable delivers a megadose of vitamin K, which helps maintain strong bones and form blood clots.
\nBaked potatoes<\/strong> White spuds are high in vitamin C, while sweet potatoes are rich in vitamin A\u2014two antioxidants that help protect your immune system.
\nCitrus<\/strong> Oranges, grapefruits, and other types of citrus fruits are high in fiber and immune-boosting vitamin C.<\/p>\n","protected":false},"excerpt":{"rendered":"

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 […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[38],"tags":[],"class_list":["post-768","post","type-post","status-publish","format-standard","hentry","category-blog"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/fit4mum.com\/wp-json\/wp\/v2\/posts\/768"}],"collection":[{"href":"https:\/\/fit4mum.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fit4mum.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fit4mum.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fit4mum.com\/wp-json\/wp\/v2\/comments?post=768"}],"version-history":[{"count":0,"href":"https:\/\/fit4mum.com\/wp-json\/wp\/v2\/posts\/768\/revisions"}],"wp:attachment":[{"href":"https:\/\/fit4mum.com\/wp-json\/wp\/v2\/media?parent=768"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fit4mum.com\/wp-json\/wp\/v2\/categories?post=768"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fit4mum.com\/wp-json\/wp\/v2\/tags?post=768"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}