One of the big problems faced by athletes is the fact that strenuous exercise suppresses the immune system after exercise, thus leaving you prone to catching infection and colds, especially over the winter months when daylight is sparse.

Prevention is better than cure, therefore the maintenance of a wholefood, balanced diet with plenty of fresh fruit and vegetables is very important. Ensure that you get adequate rest and plenty of sleep.

Don’t ignore the first signs of a cold or infection (scratchy sore throat, runny nose or feeling ‘under the weather’, etc) just follow these simple guidelines and give your body a bug fighting boost by eating the right foods:

Foods to eat/drink

• Increase your fluid intake by drinking plenty of water, fruit juices and herbal teas but avoid tea, coffee and fizzy drinks. Try hot water with freshly squeezed lemon, honey and ginger.
• Live/bio yoghurt every day to help rebalance the bacteria in the colon
• Onions and garlic
• Brightly coloured fruits and vegetables
• Shitake mushrooms contain immune boosting polysaccharides

Foods/drinks to avoid

• Tea, coffee, fizzy drinks, alcohol
• Dairy products (except natural live yoghurt), soya, banana as these are all mucus-forming foods and can bung you up
• Avoid sugary and saturated fatty foods as they suppress the immune system
• Anti-biotics, unless specifically prescribed for a serious infection, should be avoided as they can damage the good bacteria in the gut.

Supplements

• Vitamin C, which can be taken as a 500mg dose three times a day, and Zinc, which can be taken as a 15g dose three times a day. These supplements have been found to reduce the severity and duration of colds, as well as helping with sore throats. Zinc lozenges are also available as an alternative to tablets. Acute dosages of Vitamin C and Zinc should be taken for no longer than seven days.
• Pro-biotics (one month's supply) can help rebalance gut flora
• Broad spectrum anti-oxidant, taken daily

Herbs

Note that you should take herbal remedies only where needed. If they are used too often, they become ineffective.

• Elderberry tincture or lozenges taken three times a day will help to eliminate the flu virus as this herb is a potent anti-viral
• Elderflower
• Echinacea can help to reduce the likelihood of re-infection. Take one capsule, three times a day or 15-20 drops of the tincture 3 times a day, or take as a tea.

Aromatherapy

Tea tree essential oil is good for sore throats and blocked noses. You can put one teaspoon of the essential oil into a glass of water and gargle morning and evening if a sore throat is present. Alternatively, burn tea tree, thyme or eucalyptus essential oil in an oil burner in your workplace or at home during the day to help fight infection.

Stephanie MacLean BSc (Hons) ND Dip.Hom. EMBODY is well-known for her triathlon activities which have spanned a ten year period. She first competed for the Great Britain Junior Elite Team and then as a successful age-grouper winning medals at European and World level. She was voted 220 Magazine‘s Age Group Triathlete of the Year in 2004 and has also completed two Ironman races including the 2005 World Ironman Championships in Hawaii.

Outside of the sport, she graduated from Loughborough University with an Honours degree in Chemistry and Sports Science and then completed a further three years studying Naturopathic Medicine, specialising in homoeopathy at the College of Naturopathic Medicine (CNM) in London. She now practices as a naturopath in both London and Dorset, specialising in naturopathic sports nutrition, female reproductive problems and skin disorders.