When it comes to high-performance athletes, what happens off the court or training facility is often just as important as what goes on during active training. In order to maintain peak performance levels, athletes must focus on both their physical and mental well-being. A key part of this is optimizing recovery time between training sessions while supporting your immune system. This can be accomplished through a variety of methods, five of which we’ll discuss in this article.
1.Embrace Microbes as Your Friends
Most people think of microbes as germs that cause disease. However, there are many different types of microbes, and not all of them are harmful. In fact, many microbes are actually beneficial to our health. These “friendly” microbes help to protect our bodies against infection, improve our digestion, and even boost our immune system.
Microbes are a type of germ that can be good for your body. Healthy microbes protect you against germs and make it easier to digest food. How? Each exposure to a new germ helps your body’s cells remember how to fight it off. So, when you encounter that same germ again, your body is better at fending it off. This is why it’s important for kids to get exposed to small amounts of dirt and germs. It helps their bodies build immunity against infections.
Does this mean you shouldn’t wash your hands or shower? No. But it does mean that you can relax a bit about the germs you encounter on a daily basis. In fact, studies have shown that kids who grow up on farms are less likely to develop allergies and asthma. This is thought to be due to their exposure to a greater variety of microbes.
As we emerge from a world surrounded by hand sanitizer and masks, it will be important to remember the benefits of microbes and not go too overboard in our efforts to avoid them.
2.Get Digging!
One way to help boost your immune system is as we discussed above – embracing microbes. A fun and simple way to do this is to get digging….in your own garden. No matter your living situation, chances are you have access to a patch of dirt somewhere. Even if it’s just a potted plant on your windowsill, getting your hands dirty can help to improve your health. If you have a bit more space, try doing a garden bed or even a raised garden.
Not only will this give you something fun and therapeutic to do, but it will also allow you to reap the benefits of fresh air and sunshine. Both of these things have been shown to improve mental health, and they can also help to boost your immune system.
So, go ahead and get digging! Not only will you be getting some exercise, but you’ll also be exposing yourself to beneficial microbes. Not sure what to plant?
Try these:
- Herbs, such as basil, mint, chives, or cilantro. Not only are these herbs possible to grow in tiny spaces, but they also pack a big flavor punch and can be used in all sorts of dishes.
- Tomatoes, peppers, and eggplants. These are all relatively easy to grow, and they can make a delicious addition to any meal.
- Strawberries. These require a bit more care than some other fruits and vegetables, but they’re well worth it. Not only are they delicious, but they’re also packed with nutrients.
- Lavender has also been shown to have stress-reducing effects and it smells amazing!
Some fresh veggies and fruits pack powerful anti-inflammatory or antioxidant properties, which only contribute further to athletic recovery and overall health.
3.Add Fermented Foods to Your Diet
Fermented foods are another great way to boost your immune system. These foods are made by adding bacteria or yeast to food, which then breaks down the sugars and starch in the food. This process results in the formation of lactic acid, which acts as a preservative. It also gives fermented foods their characteristic tangy flavor.
Some examples of fermented foods include:
- Yogurt
- Sauerkraut
- Kimchi
- Pickles
- Kombucha
- Tempeh
So, why are these foods so good for you? The answer lies in probiotics. Probiotics are live bacteria that have a number of health benefits. They can help to improve digestion, boost immunity, and even reduce stress (Zhang).
It’s important to be careful with the sugar content of fermented foods, as sugar can feed the bad bacteria in your gut and add additional calories. Some Kombucha beverages or yogurts contain high amounts of processed sugars or flavorings, which defeat their purpose. However, if you choose fermented foods that are lower in sugar, you’ll be reaping more benefits without having to worry about the negatives.
Some of these foods can taste a bit strong, so if you’re not used to them, it’s best to start slowly. Add a small amount to your diet and see how you tolerate it. You can always add more later on. For example, try adding a little Kimchi to rice, or a bit of sauerkraut to a sandwich or side dish.
4.Get Outside
We all know that spending time outside is good for us, but did you know that it can also help to boost your immune system, not to mention your mental health?
A number of studies have shown that being in nature can have a positive effect on our health. Not only do you have an opportunity to breathe in the fresh air, but you’re also exposed to more sunlight. Sunlight is a great source of Vitamin D, which is essential for many bodily functions, including the immune system.
In addition, being in nature can help to reduce stress levels. Stress has been shown to have a negative effect on immunity, which leaves you more susceptible to getting sick.
So, make an effort to spend some time outside every day, even if it’s just for a few minutes. Take a walk in the park, sit on a bench and people watch or do some gardening in your backyard (like we suggested in tip #2!). As an added benefit, getting outside forces you to unplug from your electronic devices, which can also help to reduce stress.
You need to charge your phone to keep it working every day, right? Your body is similar – charge your body with some healthy habits and it will work better for you! You’ll have an opportunity to recover from your regular training routine and recenter yourself.
5.Therapeutic Massage
Athletic recovery is a vital part of any athlete’s routine, and therapeutic massage can play an integral role in this process. Therapeutic massage helps to increase blood flow and reduce muscle soreness, both of which are essential for high-performance athletes. In addition, therapeutic massage can also help to improve the range of motion and reduce the risk of injury. As a result, high-performance athletes who incorporate therapeutic massage into their routine are able to optimize their athletic recovery and improve their overall performance. 
Therapeutic massage can also help with reducing cortisol (Field). Cortisol is a stress hormone that can have a negative effect on immunity, lead to weight gain, and even cause depression. As a result, it’s important to keep cortisol levels in check, and therapeutic massage can be an effective way to do this. An additional benefit of therapeutic massage is that serotonin and dopamine levels are increased. These two chemicals are important for mood regulation and sleep, so therapeutic massage can help to improve your mood, reduce stress levels, and help you get a restful night of sleep. But the benefits of therapeutic massage don’t just stop there. It is a valuable tool to contribute to your overall well-being, helping to keep you healthy so you’re in prime condition to continue your training routine.
To get the most out of a therapeutic massage, it’s important to find a qualified practitioner who has experience working with athletes. In addition, be sure to communicate your goals and expectations with your massage therapist so that they can tailor the massage to your needs.
Consider purchasing a package of therapeutic massage sessions and getting the dates booked on your calendar, just as you do for your regular training sessions. That way, therapeutic massage becomes a regular part of your routine and you’re more likely to stick with it. As with any new addition to your routine, consistency is key to seeing results.
So there you have it – five tips to help you boost your immunity and stay healthy when you’re not working out. Consider incorporating some of these healthy habits into your routine. Your body will thank you for it!
References:
Field T, Hernandez-Reif M, Diego M, Schanberg S, Kuhn C. Cortisol decreases and serotonin and dopamine increase following massage therapy. Int J Neurosci. 2005 Oct;115(10):1397-413. doi: 10.1080/00207450590956459. PMID: 16162447.
Zhang, Ning MDa; Liao, Xing MDb; Zhang, Yanan MBc; Li, Menglin MDa; Wang, Weiguang MDa; Zhai, Shuangqing MDa,∗ Probiotic supplements for relieving stress in healthy participants, Medicine: May 2019 – Volume 98 – Issue 20 – p e15416b doi: 10.1097/MD.0000000000015416
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*Note: The information contained here was not written by a medical doctor and is intended for informational purposes only. This is not a substitute for medical advice.