Listen, the coughing and sneezing, have you noticed and heard it also? People are getting sick now that the change of the seasons are upon us with cooler temps at night and warmer temps during the afternoon hours. I saw one of our employees heading home from work the other day. He sounded terrible, all of his chest and head was congested and very weak…a lesser man would have died!

So what can we do to be proactive and help us have a fighting chance against these colds and infections this time of year? Remember that there are no guarantees, however, we do (the last time I checked) work in the nutritional supplement industry, so supplements can and do play an important role in helping prevent these types of sicknesses. So with supplements right at our finger tips, which ones can help reduce the risk of colds and Upper Respiratory Tract Infections (URTI’s)?

Remember also that it’s all about the immune system staying strong to help ward-off infections. Once the immune system gets weakened by a number of things including stress, the lack of sleep, improper foods that don’t supply the body with its nutritional needs, and the body just simply becoming run down because of work, over training, and too many responsibilities, then at that point one can become sick.

Since we have so many people at Europa who are active, I thought I would share this important point on how exercise is good for keeping the immune system strong. According to the “Essentials of Sports Nutrition and Supplements” (page 129): there is evidence that moderate levels of training and exercise actually improve immune system function whereas exercise protocols that are intense and prolonged inhibit immune status for up to 6 hours after training. This is why overtraining can be so detrimental this time of year and also why it’s so important to refuel the body with the right kind of nutrition and supplementation.

So let me share with you what the International Society of Sports Nutrition (ISSN) says are some of the best supplements to help keep that all important engine known as the immune system in top shape. I said “My Top 7 Immune Boosting Supplements” just to get

your attention! It’s really the ISSN that this information comes from! The ISSN list 5 supplements that can help boost your Immune system; Glutamine, Protein, Vitamin C, Zinc and Echinacea. I have added 2 more of my favorites. So here goes:

1. VITAMIN D: 5 TO 10,000 IU’s daily for most adults is safe and effective for the prevention of colds, the flu, cancer and over 200 more different diseases. Thousands of studies help support its use in higher than the RDA recommended doses. For more information and documentation of all the benefits of Vitamin D visit www.vitamindcouncil.org

2. OMEGA-3 FATTY ACIDS: (fish oil) 4000mg daily for most adults not only helps prevent heart disease but also is a powerful nutrient when needing to boost the immune system. Omega-3 is also needed to help Vitamin D work in its optimal form and by doing so, helps prevent Vitamin D deficiency. Omega-3 supplementation increases the activity of white blood cells that destroy dangerous bacteria. Omega-3 also protects the lungs from colds, the flu, and other respiratory infections.

Inflammation in the body can play havoc with the immune system and omega-3 fatty acids can play an important role in reducing that inflammation due to its anti- inflammation properties.

I’m sure you’ve heard that cod-liver oil is great to take during the winter months, (at least from your grandmother) because of it helping fight off winter colds. Come to find out, the major active ingredient in cod-liver oil that helps with boosting the immune system is Vitamin D and Omega-3 fatty acids!

3. ZINC: Zinc is important in the structure of cell membranes and proteins. Zinc also is responsible for over 100 different enzymes that are involved in catalytic reactions. So when these reactions and cell membranes are healthy and active, it strengthens the immune system. 50mg daily is effective in the prevention of various infections. There is some evidence that Zinc can shorten the length of a respiratory infection.

4. VITAMIN C: (or ascorbic acid) around 1000mg or more daily has an anti-viral plus an immune enhancing effect. Something to remember: Research has shown that Vitamin C does not help during a cold; it helps keep the immune system strong in helping prevent respiratory & sinus infections. So load up now, before the common cold can ruin your day--or days! Note: Going over the recommended upper limits of Vitamin C (2000 mg) is not recommended because of the possibilities of inducing cellular damage and in some cases diarrhea.

5. ECHINACEA: 1000 mg or more is recommended daily and is well documented as an immune booster. Many suggest that Echinacea should be used for or beyond several weeks, however in many studies this has not been proven to be the case. One German study says just the opposite and can be taken for years without concerns.

Echinacea has been labeled the “Immune herb” for its ability to enhance the immune system according to “The Essentials of Sports Nutrition and Supplementation” by the International Society of Sports Nutrition.

6. PROTEIN: What, Protein, why would Protein be listed as an immune booster? One of the main if not the main thing that protein does besides increase protein synthesis is help recovery from a hard day on the job or a good intense workout. And what happens when you don’t recover properly? The body gets run down the immune system suffers! It’s that simple! 20 to 25 grams of good quality whey or casein protein after a hard workout should do the trick (or 1.8 to 2.0 g/kg of BW.) To help make it simple, that’s almost 1 gram per pound of body weight.

7. GLUTAMINE: This amino acid is one of the most abundant and “conditional” (which means you need more or less during different times of one’s life) than any other amino acid in the body. Glutamine has been shown to be a vital metabolic fuel during exercise for a variety of components of the immune system. Low Glutamine levels in the body make it more difficult for the body to respond to attacks on the immune system, thereby hindering health profiles and performance outcomes.

8. Quercetin: Quercetin exerts strong anti-oxidative, anti-inflammatory, anti-pathogenic, and immune regulatory effects in vitro and in animal-based studies. Epidemiological data indicates reduced rates of cardiovascular disease and various types of cancer in groups self-selecting diets high in Quercetin. In human studies, quercetin has shown to lower blood pressure, and in athletes it significantly reduces the incidence of the common cold, especially during periods of heavy training and race competition"

Dr. David Nieman: Director, Human Performance Lab - North Carolina Research Center A side note to boosting your immune system: EXERCISE!!

Exercise can also boost our resistance to viruses and infections by stimulating the release of immune cells in the bloodstream. These cells can be the “upfront marine corps of the immune system” says David Nieman, Dr.PH, Director of Human Performance at

Appalachian State University (God Bless him) and vice president of the American College of Sports Medicine. “When they (the immune cells) circulate at a higher rate than normal then their ability to detect and deal with pathogens (the bad guys) is greatly improved.” This response kicks in just minutes after the start of exercise and last for one to even three hours afterwards. Though the benefits are short-lived, exercising has a cumulative effect that keeps the immune system strong!

If that’s not enough to keep you exercising on a regular basis then read below the benefits of physical fitness when dealing with STRESS. According to the Journal of American Medical Association, the effects of long-term stress on the immune system and the inflammation can influence depression, autoimmune diseases, heart disease and even some types of Cancer. ***Listen to this… While it is not completely understood how, the article goes on to say, studies show that the more a person exercises, the more capable he or she is of handling psychological stress! Exercising on a consistent basis also helps build self-esteem, which can make you more capable of handling life’s challenges.

Chip Sigmon CSCS*D, USAW, CMFT, RSCC*E, CISSN
Fitness & Wellness Coordinator, Europa Sports Products

References:
The Essentials of Sports Nutrition & Supplements (ISSN)
Vitality Magazine; Dr. Zoltan P. Rona